"I'm always hungry!", Healthy Tips on Staying Full
Satiety as you may be familiar with the term denotes the feeling of fullness after consuming certain foods. More often than not we stop eating in excess of what is biologically recommended because we feel satiated. When you are full to the capacity, you feel as if your stomach cannot take any more food. Satiety and appetite are closely related. One results into the other. As we look to control our appetite, we engage in adequate consumption enough to sustain us. But how will you tell, that you have had enough? By satiety.
Appetite control bears a lot of health benefits and it is highly recommended for gaining weight in a healthy way. Appetite control helps you to consume just enough for your stomach which in turn prevents accumulation of too much calories. Calories are great for weight gain but in excess, they can result in you being overweight. Your appetite will determine how much you can consume of a given product. Most of us confuse appetite for food and a craving for a specific food. By the end of this article, you should be able to distinguish, a feeling of superfluity from hunger as well as the difference between a craving and an appetite. Read further to get a better understanding of foods that are great for achieving a satiety effect that will last for long hours.
Craving and appetite for food: knowing the difference
You will probably hear the word craving many times over. What does it really mean and what is the scientific explanation to cravings? Unlike hunger and satisfaction, a craving is only in your head. It is an intense desire to eat a specific thing.
When you desire to eat something, your appetite for that particular thing shoots up. Getting satiated when fulfilling a craving can take quite some time. This is due to the fact that a craving has no hunger implication in your mind. Foods causing physical craving do not have a convincing empirical evidence. (1)
According to an article (2), hunger and food cravings differ with respect to how specific each of these two is. There is need to control not just your appetite but your desire to eat a particular thing as well. Cravings have been shown to pose certain health risks. For instance, extreme and uncontrolled craving can lead to the binge-eating episodes (3). Binge-eating episodes is a primary cause for eating disorders as well as obesity.
The vivid imagination of a specific food, according to research, is the cause for food cravings. These can hinder your ability to perform basic cognitive activities. The reason for this is that, as you vividly picture a certain food item, it takes up your brain’s cognitive resources. There are more than enough reasons as to why you may need to control your craving. Some common cravings include, a craving for chocolate, soda, coffee, peanuts, cake, and smashed potatoes among others.
Bests foods for a fuller stomach
We started off by explaining what satiety means and how it is part of our daily dietary plans. You eat so as to gain energy to carry on with your daily activities. When you feel that you are fully energized and that the little food you consumed will pump you up for a few more hours of hard labor; we can simply put it as you being satisfied with the food’s potential to give you the required energy.
Therefore, what we need to figure out is which foods will make your stomach fuller for longer hours.
Scientific research points out that when you are full, certain nerve signals are transmitted between your brain and your gut. This generates a feeling of satiety. A research (4) shows how proteins produce a satiety effect on humans. This helps to give us an understanding of the appetite control which is instrumental in treatment of obesity.
Below is a recommended list of the best foods to keep you full for longer hours;
- Foods which have a high protein content such as beef, fish, mutton, beans.
- Food rich in fibre such as fruit, maize, root tubers among others
- Eggs are high satiety foods
High protein foods are a great source of satiety. However, you need to optimize your fullness by considering the ratio of carbohydrate-to-fat in the food. This is because, proteins invariably contain other nutrients which have a high-energy yield (5)
Supplement a full stomach using satiety supplements
Satiety supplement are produced from fruit and plant extracts and thus are organic. While still giving you a full stomach, these supplements have properties to help you lose weight and improve your general health.
Some great satiety supplements include, Garcinia Cambogia, Acai berries as well as Psyllium Husk among others. Psyllium Husk is obtained from husks of the Ispaghula, Plantago Ovato seeds. The husk contains 70 percent soluble fibre while the rest is insoluble fibre. Psyllium Husk helps to reduce constipation by easing bowel movements. It is also known to regulate cholesterol in your blood in addition to reducing consumption by contributing to satiety.
Garcinia Cambogia is commonly referred to as Malabar Tamarind. This tropical fruit is popular for its use as a supplement for weight loss. It is a great supplement especially due to its high HCA concentration. HCA acts as a Citric Acid Lyase inhibitor. This means that the volume of fat deposits from excess carbohydrates will be significantly reduced. Garcinia Cambogia helps your body to maintain a healthy weight in addition to reducing stored fats. The Garcinia Cambogia tablets increases food intake by reducing your hunger sensation. It is a great supplement if you want to remain full.
Acai is a great source of fibre and you can get 44.2 grams of fibre in 100 grams of Acai fruit. The fibre in Acai provides a satiety effect that can last for a long duration. It is recommended that Acai supplement should be taken together with a varied and balanced diet.
On the other hand, Garlic tablets contain the Allicin ingredient. This gives garlic its anti-fungal, anti-bacterial and anti-viral properties. As such you can use Garlic tablets to regulate your pathogenic levels within safe limits. Garlic is also known for being a strong antioxidant. Hence, you can rely on our Garlic tablets to keep away diseases and to get rid of free radicals in your body. Garlic tablets have a positive impact on the respiratory health in addition to regulating the blood glucose. It is important to note that changes in glucose levels affect your level of satiety. In addition, you can rely on our Garlic tablets to enhance your body’s production of insulin.
With our ever changing environment, we cannot always expect nature to provide everything we need for our survival. Appetite control is an important aspect of our dietary plans. A divergence from appetite control can lead to many things, among them, obesity. In order to maintain a healthy body weight, always ensure you avoid artificial sweeteners. (6).
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