"Healthy" foods that do not really satisfy hunger - but whet a wolfish appetite
Why do you want to eat even more after certain foods? To be full, you need to satisfy two factors: the physical and biochemical filling of the stomach.
1. Physical content
If the food is high in calories, but small in volume, then we will most likely be satisfied with it for a short time, even if it is high quality fats. The stomach is empty, the person feels hungry.
Information for those immersed in science - the vagus nerve is responsible for this feeling of fullness and signaling to the brain that a sufficient amount of food has been received.
Of course, you can train yourself to eat very small portions, but this will take time and fortitude.
2. Biochemical filling
The stomach needs complete food - that is, proteins, fats and carbohydrates in one package. Just eat green salad without protein or oil, it is unreasonable, it will not satisfy hunger. Similar protein cocktail requires a snack in the form of vegetables, fruits, or croutons.
There are two more important concepts: insulin and glycemic indices. The first reflects the level of insulin in the blood that rises after consuming a certain product. The second is the amount of glucose, which also increases in the blood after eating.
If the products have these indices high, then they will increase the level of anabolic hormones that give fast but short saturation. And then there will be severe hunger.
About kefir and apples
For example, many are advised to drink at night. kefir - seemingly not high in calories, and the glycemic index is low. But the unfortunate losing weight after that often make night raids on the refrigerator, because kefir (like cottage cheese) has a high insulin index.
In addition, such products (with high indices) contribute to the growth of adipose tissue.
If there is a lot of adipose tissue, a dangerous state of insulin resistance develops when a person does not respond to insulin. In this case, he is tormented constant feeling of wolf hunger.
Another mistake - snack on an apple or any other fruit without added protein.
Fructose quickly satisfies the feeling of hunger, but then sharply reduces the level of malonyl-CoA (a substance which is an essential component of the cell cycle of energy production and a regulator of energy balance in the brain). It leads to increased appetite. Conversely, glucose increases the level of malonyl-CoA and decreases appetite.
What to do?
Do you really have to give up everything tasty and eat insipid chicken breast for the rest of your life, and so sad?
In general, you can eat any sweets and fruits, but after the main meal. Then the rate of absorption of carbohydrates will decrease, and the anabolic vector will shift to the construction of not adipose tissue, but muscle tissue. That is, instead of harm, you will receive benefit. Of course, if you don't overeat).
Your Doctor Pavlova
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