Suddenly arising hunger is familiar to everyone. It forces is what will be in the moment at hand and mostly sweet junk foods. All this disturbs the balance of the diet Diet: food, without which you can not do   and stimulates the appearance of being overweight. What can be done to stop being a victim of intolerable hunger?

Hunger: the real and the false

If you experience a strong feeling of hunger before you eat anything, you need to make sure what it was, now or false, but it is not always easy. Because hunger can occur spontaneously and come back every day at a certain time, while there are times when he does not torment. Or the feeling of hunger may occur several times throughout the day.

Sudden hunger, if there is too much, you will able to add a few extra kilos, as you try to drown him immediately. Most often, then the person feels a sense of guilt. But some are not inferior to that feeling right away, trying to blunt it, such as drinking a glass of water, after a while still surrendering.

This hunger

How to identify a genuine hunger? You feel the emptiness in his stomach, his rumbling, dizziness, weakness, blurred eyes, "cotton" legs. In this case, ask yourself: when you eat last? If a long time or you skipped breakfast and did not eat for many hours, it is likely yes - it is a real hunger when the body needs food.

It can also happen if your diet is not rich enough. Blood sugar level is lowered and you need to eat - no matter what, but preferably something sweet.

How to cope with hunger?

In order to avoid such a feeling of hunger, you can not skip meals. But if you are one of those who skip breakfast early in the morning, and then, about eleven o'clock cup of sugary cereal eats, because he feels an irresistible hunger, then you are very desirable to accustom ourselves to this breakfast.

"A real breakfast" - it is the food, which contains a sufficient amount of protein, fat and carbohydrates and fiber: 50 grams of bread (not white), rich in fiber, with a small amount of butter (fat), fruit (carbohydrates and fiber) dairy product such as yogurt or cottage cheese (proteins).

If, instead of eating a full breakfast, you settle for a sandwich Sandwiches. Pros and cons   or salad (not recover), then, of course, you are closer to dinner time will experience the feeling of hunger.

The solution: to hold fed as long as possible, add to your usual breakfast of dairy products and fruit, and then you will be able to keep you feeling full for a longer period. Or, if you are caught up with hunger, you can arrange a small snack that would consist of protein and carbohydrate foods: cottage cheese and a cup of fresh fruit or a handful of dried fruit and other dairy products, fresh fruit and hard-boiled egg.

"Nervous" hunger

Are you nervous: tired, disappointed, feel uncomfortable, you have something hurts, standing in traffic, to close the bus, you have a problem with her husband, children, or trouble at work ... In short, you are overwhelmed with negative emotions, and there is a keen desire something to eat. And you do not think about the fact that it provokes emotion is the feeling of hunger. And certainly you need to eat something sweet, very sweet. No fruit, yogurt, much less that you have postponed "for emergencies." You think you're hungry, but if you analyze the situation, as such there is no famine. Because if it was, you could settle for that food, which is at your disposal - a fruit or yogurt.

Where there is a famine?

Emotional or "nerve" hunger arises from the instability of the diet - imbalance between the intake of protein and carbohydrates. If 5% of the calories that you get in a day, go from sugar, you exceed the daily rate. You are a woman, then you need about 2,000 calories daily. 25 g sugar (100 calories) per day - the norm (1 g sugar - 4 calories). But it takes into account not only the sugar that you put in your tea or coffee.

This number includes the sugar contained in the beverage, sweet products. In a glass of soda 10 grams of sugar, one spoonful of creme brulee - up to 20 grams of sugar. If you are a daily thirst-quenching juice from the package or carbonated beverages, of course, you exceed your daily norm of consumption of sugar - remember this.

All that sugar triggers chemical reactions in the body, and you feel the need to eat more sweet, maintaining a certain level of blood sugar. This situation puts a mark on your daily diet as soon as you drink or eat something sweet, the level increases, hunger quickly assuaged. And if it's time to dinner, you do not want to eat fish, eggs or other products that will benefit the body. All this time the sugar that you eat during the day, converted into fat and stored in the problem areas.

How to overcome emotional hunger

First of all, we must remember that quickly eat or drink something sweet - it is not the best solution, because after a while you will feel good. Sugar in this case will not solve a stressful situation that makes you eat it. It is necessary to gradually detoxify until until you get rid of this dependence.

For this we need to increase the dose of protein to each meal, especially breakfast. Eat protein-rich dairy products (cottage cheese is best), a small piece of bacon, two boiled eggs or an omelet. All this is supplemented with 50 grams of whole grain bread and a fruit. And you will see that your desire for sweets in the morning will not be as strong because of this food, which contains all the necessary components to health. And maybe you will soon get rid of the desire to eat sweets.

If you still want to eat something sweet, try to drown out the hunger protein food, such as cheese, boiled eggs. This protein-rich foods to help cope with hunger Psychology and physiology of hunger - the two sides of the same coin .

For lunch, eat a piece of lean meat, and fish is better, adding a serving of vegetables, useful piece of bread, dairy products and fruit. Such food rich in animal and plant proteins, "slow" carbohydrates and fiber helps maintain blood sugar at a normal level for a long time.

Drink water

Forget the soda and drinks so-called light. They will keep your sugar cravings and promote the rise of blood sugar. Quench your thirst with pure water of moderate temperature (not icy). Then you notice that the thirst really goes away after a while a glass of soda want another drink.

Learn to distinguish between true and false hunger - it will help you not to gain weight and get rid of unnecessary kilograms available.

Related Articles

Anorexia - causes and consequences

Ways of losing weight: it does not harm health

How to suppress appetite - important skills

A man from the standpoint of diet