Weight loss, anti-aging, and even brain strengthening will encounter the problem of "uncontrollable appetite".
So what is appetite? Is it an inexplicable metaphysics?
A good appetite should be one that does not feel excessively hungry and does not often have no appetite at all, feeling moderately hungry at the right time.
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It's a combination of your hormones, work and rest, and digestion.
But when you are losing weight or anti-aging, you must prolong satiety and reduce appetite fluctuations caused by eating habits.
Today, we will introduce 5 nutrients that improve appetite and do not disrupt the endocrine environment:
1. Protein
Protein is the most essential nutrient for increasing feelings of fullness.
《American Journal of Clinical Nutrition》上的研究表明，高蛋白饮食会大幅度改善暴饮暴食。
The latest research has found that eating more high-protein foods for breakfast can prolong the satiety time before lunch and reduce food intake at lunch.
Way:
1. Eat more protein for breakfast, especially for people who are losing weight;
2. Try to improve satiety by chewing solid foods, such as eggs, meat, and cheese.
2. Psyllium
Psyllium contains soluble fiber, which forms a gelatinous substance in the digestive tract that helps increase feelings of fullness. It can also regulate some hunger-controlling hormones, such as ghrelin.
For some people who don't eat much fruits and vegetables, eating some psyllium can also improve the intestinal environment.
In the "Anti-Aging Encyclopedia" of the Cable team (participate in the "10 Methods of Anti-aging" lecture of the Rope team for free, and sign up for the soon-to-be-completed "Anti-Aging Encyclopedia" information).
Psyllium is also one of the important foods for anti-aging people, and studies have found that psyllium can help control cholesterol and lower blood sugar.
Way:
1. Consume 3-5 grams of psyllium before meals with at least one cup (240 ml) of water;
2. Don't overdose, not every meal before eating.
3. Omega-3 fatty acids
Too little omega-3 fatty acid intake in your daily fat intake can affect leptin sensitivity, which can cause you to be hungry more easily, as adequate omega-3s can improve the brain's nerves and neuroplasticity, which can help control appetite.
Research in the Journal of Nutrition has shown that consuming foods or ingredients rich in omega-3 fatty acids can increase satiety and reduce subsequent food intake.
Way:
1. In the fat loss period and anti-aging period, ensure the daily intake of 1-3 grams of high-quality Omega-3 fatty acids;
2. If you want to eat a big meal and are afraid of eating indiscriminately, you can eat 3-5 grams of Omega-3 fatty acids before a big meal.
Fourth, tea
Coffee can control appetite, but coffee can quickly form a tolerance.
If you don't feel good about coffee, you might as well use tea as an alternative, such as green tea and kombucha.
Studies have shown that ingredients in tea, such as EGCG, may help regulate hormones that affect satiety, such as insulin and leptin, and may help control appetite.
At the same time, catechins, caffeine, and theophylline in tea will increase energy expenditure and fat oxidation.
Way:
1. It is recommended to drink 3-5 cups of tea every day, and if there is a large meal, you can drink it before meals;
2. Don't drink tea at night, it will affect sleep, and you can choose kombucha if you have a bad stomach;
3. To understand the caffeine content of different foods, you can ask the team for a free "Caffeine Content Table of Different Foods".
5. Chewing gum
The Suo team always carries chewing gum with them, and when they want to eat indiscriminately, they will immediately bring 1 capsule.
Although chewing gum is not a food in the traditional sense, chewing gum provides constant stimulation in the mouth, which reduces appetite to some extent.
In addition, chewing gum with an extremely strong mint flavor can temporarily divert attention from food and reduce the desire to eat.
Way:
1. Carry chewing gum with you and come with 1 capsule anytime, anywhere;
2. When you have a big meal, you can eat it at any time, especially if you want to end the big meal.
What Team Suo recommends to everyone is the food that is convenient to consume in daily life, and some drugs or health products can indeed control appetite (if you are interested, you can talk about it separately), but it is not natural food after all.
The ultimate goal of the Rope team is to let 1 million Chinese learn to "balance their lives"!
The team will continue to conduct free lectures on "how to reduce stress" and "how to increase androgens", if you want to join the team readership and receive free materials, you can add me.