Do you sometimes feel ravenous, even though you just polished off a
tasty lunch, a full dinner, or a midnight snack? Some food ingredients can
trick our bodies into not recognizing when we’re full, causing “rebound hunger”
that can add inches to our waistlines. But these simple tweaks can help quiet
your cravings for good.
You drink too much soda
Sodas, iced teas, and other sweetened beverages are our biggest source
of high-fructose corn syrup—accounting for about two-thirds of our annual
intake. New research from Yale University showed that when 20 healthy adults
underwent MRI sessions looking at their brains while drinking liquids,
high-fructose beverages reduced blood flow and activity in brain regions that
regulate appetite, and ratings of satiety and fullness were lower when compared
to drinks that just contained glucose.
And a previous study from the University of California at San Francisco
indicates that fructose can trick our brains into craving more food, even when
we’re full. It works by impeding the body’s ability to use leptin, the
“satiation hormone” that tells us when we’ve had enough to eat, researchers
say.
Your dinner came out of a can
Many canned foods are high in the chemical bisphenol-A, or BPA, which
the Food and Drug Administration stated was a chemical “of some concern.”
Exposure to BPA can cause abnormal surges in leptin that, according to Harvard
University researchers, leads to food cravings and obesity.
Your breakfast wasn't big enough
After following 6,764 healthy people for almost 4 years, University of
Cambridge researchers found that those who ate just 300 calories for breakfast
gained almost twice as much weight as those who ate 500 calories or more for
breakfast. The reason: Eating a big breakfast makes for smaller rises in blood
sugar and insulin throughout the day, meaning fewer sudden food cravings.
Another breakfast tip—add protein. One recent study shows that eating a
breakfast that had 30-39 grams of higher protein items like sausage and eggs
curbed hunger throughout the morning, compared with a low-protein breakfast
that had items like pancakes and syrup.
You skipped the salad
Most Americans don’t eat enough leafy greens, which are rich in the
essential B-vitamin folate and help protect against depression, fatigue, and weight
gain. In one study, dieters with the highest levels of folate in their bodies
lost 8.5 times as much weight as those with the lowest levels. Leafy greens are
also high in vitamin K, another insulin-regulating nutrient that helps quash
cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.
You don't stop for tea time
According to a study in the Journal of the American College of
Nutrition, people who drank one cup of black tea after eating high-carb foods
decreased their blood-sugar levels by 10 percent for 2 and a half hours after
the meal, which means they stayed full longer and had fewer food cravings.
Researchers credit the polyphenolic compounds in black tea for suppressing
rebound hunger.
You're not staying fluid
Dehydration often mimics the feeling of hunger. If you’ve just eaten
and still feel hungry, drink a glass of water before eating more, and see if
your desires don’t diminish.
You may even lose weight if you make sure you have a glass of water
handy during each meal while dieting. One Virginia Tech study found that older
people who had two cups of water before a meal ate between 75 and 90 fewer
calories. And over the course of 12 weeks, those dieters who drank water before
meals lost about 5 pounds more than dieters who did not increase their water
intake.
You're bored
Researchers in Australia found that visual distractions can help curb
cravings. To test yourself, envision a huge, sizzling steak. If you’re truly
hungry, the steak will seem appealing. But if that doesn’t seem tempting,
chances are you’re in need of a distraction, not another meal.
Your cereal leaves you cold
If you regularly have hunger pangs soon after a bowl of cereal for
breakfast—or as a late night snack—then make a swap to oatmeal. A recent study
from Louisiana State University found that when 46 adults had either a 363
calorie bowl of Honey Nut Cheerios cereal or oatmeal, feelings of fullness and
hunger were lower when participants ate oatmeal compared to the ready-to-eat
cereal. The increase in satiety could be attributed to the viscosity of the
oatmeal, researchers wrote, and also the fact that it has more soluble oat
fiber than most cereals.
http://www.foxnews.com/health/2014/02/09/8-reasons-youre-still-hungryeven-after-just-ate/
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