Do you find yourself feeling starved after eating a full meal? Does it seem like you are constantly feeling famished? As it turns out, some food ingredients trick our minds, and our bodies, into not recognizing when we are actually full, leading to something called "rebound hunger."
Feeling hungry poses a real challenge when you are trying to lose a few inches from your waistline! But, all is not lost! With these simple tweaks, you can quiet your hunger and kiss your cravings goodbye!
Sweetened drinks, like iced teas and sodas, are the greatest source of high-fructose corn syrup in the United States. They account for two-thirds of the annual consumption of the sweet stuff. Research from Yale University found that when 20 healthy adults underwent MRIs while drinking liquids, the high-fructose beverages reduced blood flow and limited activity in the part of the brain that controls appetite. They also found that ratings of satiety and fullness were lower than they were with drinks that just contained glucose. Another study from the University of California at San Francisco found that fructose can trick your brain into craving more food. Fructose impedes your body's use of leptin, the hormone that makes you feel satisfied, so you don't properly receive the signal that tells you that you're full.
Canned foods often contain the chemical bisphenol-A, or BPA. BPA can cause abnormal surges in leptin which can lead to food cravings and obesity, according to researchers at Harvard University.
Researchers at the University of Cambridge, followed 6,764 healthy people over the course of 4 years. They found that those who ate only 300 calories for breakfast gained nearly twice as much as those who ate a 500 calorie breakfast. This is because a larger breakfast leads to fewer blood sugar and insulin spikes during the day, meaning fewer food cravings.
Another way to battle food cravings is to eat protein at breakfast. A recent study found that eating 30-39 grams of protein at breakfast curbed feelings of hunger throughout the rest of the morning.
[bctt tweet="7 Reasons You Are Still Hungry -- Even Though You Just Ate!"]
Getting your leafy greens is key. They are a source of the essential B-vitamin folate and help to combat depression, fatigue and weight gain. The results from one study concluded that dieters who had the most folate in their systems, lost 8.5 times as much weight as the dieters with the lowest levels. Leafy greens also contain vitamin K, which prevents cravings by regulating insulin levels. Your best sources of these valuable nutrients are spinach, collard greens and radicchio.
A study published in the Journal of American College Nutrition, found that people who drank a cup of black tea after eating a high carb meal reduced their blood sugar levels by 10% for two and a half hours after the meal. They stayed fuller long, and had fewer cravings. The researchers believe it is the polyphenolic compounds in the tea that are responsible for battling rebound hunger.
Australian researchers discovered that visual distractions can combat cravings. Give it a try! Imagine a huge, gooey pizza. If you are really hungry, it will seem appealing. If it doesn't really seem that tempting, you are likely just in need of a distraction. Why not try moving your body as a distraction? The BodyRock Beginner Bootcamp and the BodyRock Intermediate Bootcamp are comprised of short, 10-12 minute workouts, delivered to your inbox every day for 30 days. Each day means a different workout that you can do at home or anywhere you like to break a sweat. The best part, they are free! You will get professionally designed workouts at no cost to you. Because these are real time workouts, Edith and Lisa will work right along with you, offering guidance and encouragement. It is everything you need all in one place! Who doesn't have a spare 10 minutes?
If you want to make sure you are eating the foods that will keep you satiated and happy, we can give you a hand. The BodyRock Meal Plan will give you the foundation you need to build balanced and healthy eating habits over the long term. Complete with 30 days worth of meals (breakfast, lunch and dinner) and snacks (two a day!), you'll never feel deprived on this plan. Each week you will have a detailed grocery list so all you have to do is buy the ingredients and follow along! No guesswork, no trouble. Just healthy, nutritious, and satisfying meals, made fresh, by you. Don't go it alone, dine with us!
How do you fight food cravings?
Source: Men's Health
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