Excessive production of hunger hormones leads to eating more than necessary and often in an unbalanced way. Here’s how to keep them in the right regimes
The feeling of hunger and satiety are regulated by what are commonly called the hunger hormones, chemical messengers that affect appetite and craving for food.
For example, eating healthy and balanced meals that contain foods that contain fiber promotes lower production of insulin, a hormone produced by the pancreas that stimulates the urge to eat.
Another hormone that affects satiety is the serotonin.
It is mostly produced in the intestine from tryptophan, an essential amino acid found in whole grains, legumes, fish, eggs, dairy products and lean meat.
Its advantage? Its production reduces the amount of food ingested.
Here then what to do to produce less hunger hormones and feel fuller.
How to make fewer hunger hormones
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Eat fewer snacks and sweets to limit the production of hunger hormones
All the foods rich in refined carbohydrates such as bread, pasta, rusks, sweets and in general all baked goods are capable of provoking spikes in blood sugar, responsible for excessive production of insulin, which stimulates sudden hunger pangs.
In fact, they have a craving effect. In other words the more you eat, the more you want to consume them.
Also pay attention to drinks such as juices and spirits. They have the same effect because they provide sugars that are easily assimilated by the body.
The pasta? Better al dente
Cooked al dente, the pasta has a lower glycemic index because starch is less assimilable by the body.
Translated: it has a better effect on blood sugar, blood sugar level and less stimulates insulin production.
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Eat more vegetables
Vegetables and vegetables they are excellent sources of soluble fiber which slow down the assimilation of sugars and help counteract excessive insulin production.
Get more sleep
Several studies have shown that the quality of sleep is able to influence the relationship with food, acting on the sense of satiety.
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Lack of sleep, for example, increases the production of ghrelin, the appetite hormone and instead reduces that of leptin, the satiety hormone.
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Stress less
Nervous tension, irritability, stress stimulate greater production of cortisol on the part of the adrenal glands.
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This hormone in turn stimulates the intake of foods especially those rich in sugars and fats which promote excessive production of insulin, the hormone that facilitates hunger.
Photo Credits: Unsplash
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