Do you sometimes feel famished even after you've just had a big lunch or a full dinner? It may be what you are eating. Some ingredients trick our bodies into not realizing when we are full and causing 'rebound hunger.' And we know what this means, inches on our waistlines! Follow these simple adjustments
from the authors of The New American Diet
and you can kick your cravings to the curb.
1. You drink too much soda
Soda, iced teas and various other sweetened drinks are the greatest source of high fructose corn syrup in our diets. New research from the University of California at San Francisco shows that fructose can trick our brains into craving more food. Even if we are full. It inhibits the brain's ability to use leptin, the hormone that makes us feel satiated and tells us we've had enough to eat.
2. Your dinner came out of a can
Most canned foods are high in the chemical bisphenol-A (or BPA) which is a cause for some concern. According to Harvard University, BPA can cause abnormal surges in leptin which can lead to food cravings and obesity.
3. Your breakfast wasn't big enough
Researchers followed 6,764 healthy people for almost 4 years and 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. Why? Eating a large breakfast makes for smaller rises in blood sugar and insulin throughout the day which means fewer sudden food cravings.
4. You skipped the salad
The majority of Americans do not eat enough leafy greens. Leafy greens are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. One study shows that 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 also contain vitamin K, which helps regulate insulin and again, leads to fewer cravings. The best sources are romaine lettuce, spinach, collard greens, radicchio.
5. You don't stop for tea time
The Journal of the American College of Nutrition found that 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, meaning they stayed fuller longer and had fewer cravings. The researchers believe it is the polyphenolic compounds in the tea that suppress hunger.
6. You're not staying fluid
Dehydration mimics hunger. If you've just had a meal and are still feeling hungry, have a glass of water before you eat anything more and see if that takes care of it all.
7. You're bored
Researchers at Flinders University in Australia found that visual distractions can help curb cravings. Try this test: envision a huge, sizzling steak (or any food high on your desirability list). 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.
I know I can put all 7 of these to use. How about you?