If your stomach starts to require a new portion right after eating, you allow one or more of these typical eating errors!
Author: Paul Salter, Master of Science, Certified Nutritionist
You started reading this article because you are hungry. By. Hundred. Yanno. Once you have finished eating, how your stomach immediately starts to rumble and rumble, in a simple and unambiguous way, informing you that it's time to throw another portion of food into it. Because of this, you begin to wonder whether you have a superhero metabolism, or you simply do not get enough right foods during meals.
When was the last time you ate? If it was three hours ago or even earlier, it's likely that it was just the time of the next meal. But if you ate an hour ago, and the stomach is already starting to make complaints, it is probably time to look through the menu with a critical look. Try to follow these three recommendations so that your stomach remains full and happy!
Every day our body needs a lot of fluid; it helps him to optimize mental and physical performance. A typical woman should drink at least 2,8 liters of fluid per day (about 12 glasses), while the average man needs at least 3,7 liters (about 16 glasses). A modern busy person seldom receives such a quantity of liquid every day. And if you go to training, you have to drink even more.
For every 15 minutes of training, you should drink more 150-235 ml of liquid. This means that if your training lasted 60 minutes, you need to drink more from 600 to 940 ml. One of the simplest ways to increase fluid intake is to carry a bottle of water everywhere. Not a small bottle of 250 ml; buy containers that hold from a quarter to half of your daily needs.
The mother of all liquids, water, can provide invaluable help in the fight against bouts of hunger. For starters, it helps create a feeling of satiety. When you drink water (or any liquid), your stomach stretches, and it sends a signal to the brain that you are full.
In addition, from time to time our body gets confused in its sensations. For example, we usually do not feel thirsty until we are in a state of mild dehydration. And our brain can mistakenly take a thirst for hunger. The brain tells us that it's time to eat, while in fact we need to drink!
Constantly fill the stomach with liquid – better non-calorie drinks – and you can keep in check even the most brutal appetite.
How to drink more fluids: everywhere carry a bottle of water. Take her to the car and to business meetings. During the day, put it on the desktop, and in the evening – on the bedside table. Every time you look at the bottle, take a sip, and do not forget to fill it with a variety of liquids. Before training, pour sports drinks, and when not exercising – water and low-calorie juices.
If the feeling of hunger really gets out of hand, drink 350-450 ml of water immediately before and immediately after each meal so that your brain is guaranteed to receive a signal that you are full! And after that continue to drink water until the next meal.
Fiber is one of the most underestimated components of our diets. We care about getting enough BJU – proteins, fats and carbohydrates, but our body needs also vegetable fiber. The recommended daily intake of dietary fiber is 38 grams for men and 25 grams for women.
In reality, people, as a rule, get much less fiber with food: 18 grams of men and 15 grams of women! Considering how effectively the fiber portion suppresses the appetite, you should definitely get at least the recommended daily allowance – and this is not so difficult to do.
How to get more fiber: just replacing the white carbohydrates (white bread, pasta, white rice and white potatoes) with brown ones (whole grain bread and paste, brown rice, oatmeal), you will get an extra 4-5 gram of fiber in every meal. Another great source of dietary fiber is flax seeds. In a tablespoon of flax seeds 3 grams of fiber; it's a great way to charge her morning portion of oatmeal, a post-training cocktail or evening Greek yogurt!
Every day you should receive at least three servings (one serving – a handful size) of green leafy and bright orange, red or yellow vegetables such as carrots, beets and peppers.
Vegetables suppress the feeling of hunger, because they are about 90 percent of water and up to the top loaded with fiber. Double benefit! In addition, the vegetables have very few calories per bite, so you can eat them anytime and in any quantities without the risk of exceeding the calorie limit.
How to eat more vegetables: to increase the number of vegetables in the diet, try adding them to smoothies, scrambled eggs, scrambled eggs or sandwiches. Or eat them in pure form; Fresh or slightly undercooked vegetables can be quite tasty.