What to do to keep the desire for food and the desire to eat constantly under control? Here are the most common causes of hunger attacks and tips to make the Sgarri healthier
Ever since the lockdown is triggered and is staying at home all day because of quarantine a very common problem with which many find themselves dealing is the increase in sudden hunger attacks. Having a fridge and a pantry always available certainly does not help to stay away from the sgarri. Pinching continuously and exaggerating with snacks during the day, however, increases the risk of gaining weight not only because of the surplus of calories introduced, but also the extra pounds that maybe have been taken in recent weeks. "Excess fat in the body is able to influence hunger and satiety" explains the nutritionist Nicoletta Bocchino. "When we put on weight, in fact, hormones such as leptin and insulin increase the sense of hunger. In other words, the more we gain weight, the greater the risk of having hunger attacks between meals and accumulating extra pounds, "says the expert. But what to do to keep the urge to eat constantly under control? Here are the most common causes of hunger attacks and solutions to make the Sgarri healthier.
It exaggerates with pizza & Co
«An excessive consumption of sweets, pizzas, focaccias, bakery products based on refined flours favors the ups and downs of the blood sugar, the level of sugar in the blood. This mechanism causes greater production of the insulin hormone, which in turn stimulates sudden hunger attacks between meals and promotes weight gain, "says the nutritionist. The solution? «Try to make healthy and balanced meals every day in which there are vegetables and vegetables, rich in fiber. They slow down gastric emptying, promote a sense of satiety and help avoid overeating . Pizza must be considered a special dish, a concession that is made once a week.
You are bored
Sometimes between meals we eat out of boredom or to appease nervousness and agitation. To tackle hunger in the vast majority of cases, the choice falls on comfort food such as salty or sweet snacks (potato chips in a bag, biscuits, snacks, etc.). "They are foods that have a low satiety index but at the same time provide so many calories, sugars and fats harmful for the line and health that it is better to avoid" says nutritionist Nicoletta Bocchino. The useful strategy in these cases to combat the hunger attack suggests the expert "is to have food already portioned, rewarding but at the same time healthy". An example? "A little bit of dried fruit covered with dark chocolate can be an excellent solution. It ensures fiber and essential fatty acids that promote satiety and at the same time satisfy the palate. In addition, chocolate is a source of tryptophan, which promotes the production of serotonin, the hormone of good humor "says the nutritionist.
The night sleeps little
Sleeping little at night promotes daytime hunger attacks for several reasons. «Sometimes we eat not out of hunger, but out of fatigue. Furthermore, if you sleep little and badly at night, the body increases the production of ghrelin, the hunger hormone and lowers those of leptin, the satiety hormone "says nutritionist Nicoletta Bocchino. But there is more. "Rest promotes the proper functioning of the metabolism, which helps transform food into energy." To encourage sleep and reduce the risk of going down during the day, the advice suggests the expert "is to pay attention to the evening meal. At dinner, for example, very salty foods such as canned foods, cheeses, cold cuts, precooked foods, pizza should be avoided. They dehydrate, stimulate thirst and facilitate wakefulness ", concludes the expert.
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