What you choose to eat controls – to a certain extent – how your appetite behaves. Foods high in short-chain carbohydrates, such as starchy food, white processed flour, and sugar, are usually high in empty calories and turn into sugar in your system fast. How does your body react when you eat these types of carbs? Your blood glucose rises quickly and dramatically and, just as quickly, it can drop extremely low leaving you with the feeling that you have to eat something again. Instead of eating unhealthy carbs and sugars, combine healthy carbs and protein together for a meal. This will keep your blood glucose stable for a long time and prevent erratic high and low swings. A good snack would be a whole grain bread sandwich with natural peanut butter and an apple. If you study the Glycemic Index (GI), you can see how this relates to the different foods. Foods that are high on the glycemic index act quickly to elevate your blood glucose and just as quickly to drop it because these foods are absorbed into your blood stream almost immediately. If you pick foods lower on the GI, your blood sugar will be more consistent. The rate at which you scarf down your food has a big relation to the quantity of food you eat and how full you feel when you stop eating. When you eat, it takes a while for your brain to get the message that your need for food has been satisfied. Accordingly, if you wolf down your food, you are going to eat more than you need before your brain gets the signal that your body has been nourished and you can stop eating. Chew slower and it will take you longer to finish a meal. Stop eating when you feel full. An easy way to accomplish this is to eat foods that you can’t just wolf down – something that takes a longer time to consume would be perfect. Lentils are a healthy food, but high on the GI. Because they are small you can eat a lot very quickly. A better alternative would be a chili dish made with kidney beans.
There are certain foods that will help you satisfy your appetite if they are always included in your meals. Whether you are at home or a restaurant, it’s good to start with a soup or salad. A soup will allow you to eat less of the main course. You can also find this to be the case with salads. It’s just better to start your meal this way rather than eating an appetizer. With this option, you get to enjoy a good starter and main dish, while being diligent about how much you are actually eating.
As we have stated, keeping your appetite under control is not as hard as you might have thought. Your body will react favorably when you have been able to treat it with the wholesome regard that it deserves; with a solid exercise program and a diet regimen that will keep your health in order. Simply remember that after you have learned these necessary techniques to accommodate your diet, you are home free.
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Author: CaRo67
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