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- Healthy Solutions For False Hunger
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Write: Berrin Yiğit
Healthy Solutıons For False Hunger
Healthy Solutions For False Hunger
Can’t stop eating? Feel hungry all the time? Toss back a snack when you’ve just gotten up from the table? Can’t say no to a sweet? Sound familiar?
Apart from supplying the body’s needs, eating well also means eating to satisfy the senses. But it’s when we focus on the pleasure we derive from food that we create false appetites and put on weight. One of the biggest culprits in this vicious circle is sugar. Here are some steps for healthy eating that will cut those cravings for sweets:
Get those empty calories out of your kitchen.
Sugar is found not only in sweets but in countless processed foods. So, the first thing to do is to get calorie-loaded foods out of your kitchen. Junk food, pastries, white bread, sauces and candy are out!
Leave room for healthy carbohydrates in your diet.
Choose all your breads and pastries from the whole grain groups. Eat nuts, dried fruits, and homemade whole grain cakes and cookies for snacks, and integral pasta and bulghur pilaff instead of refined white rice for your carbs.
For controlled eating, plan your mealtimes.
Eat from the right foods at regular mealtimes and keep your appetite in check so that your body won’t go into hunger syndrome wondering how to quickly replenish flagging energy.
Eat real food, and nourish your body with the right foodstuffs.
The body burns foodstuffs that are good for it and won’t store high caloric foods even if you consume them because its needs have already been met. A person who eats hazelnuts instead of a packet of biscuits when he’s hungry, for example, feels happy and energetic despite the excess calories. Biscuits on the other hand makes you happy while you’re eating them, but you’ll soon feel tired and hungry again.
Increase your fiber intake.
Fiber is good for preventing disease, controlling appetite and weight, and stimulating the intestines. The brain’s appetite switch stays on when you eat processed, fiber-free foods.
Increase your water intake. Your goal is two liters.
Essential for many vital functions, water is a no-calorie nutritional substance that is consumed regularly without being stored. Thirst increases the appetite. Signs of thirst and hunger are often confused. If you are constipated and your metabolism slows, you eat more and gain weight. Test water’s dampening effect on the appetite by drinking a glass of water next time you crave a sweet.
Make use of herbal teas that help to control the appetite.
In addition to its therapeutic effect, benefit from the sedative power of plants that stimulate the circulation and cut the craving for sweets. Between meals especially, choose green tea steeped with cloves, a cinnamon stick, or a slice of apple.
Make room in your diet for foods that balance the blood sugar and dampen the appetite.
Cinnamon, legumes, oatmeal, fish, leafy green vegetables, flax seed, hazelnuts, walnuts, apple vinegar and prunes are the key foods for balancing the blood sugar. The sugar in these foods controls the appetite by raising the level of sugar in the blood slowly.
Engage in sports. Start each day with a 20-minute walk.
Regular physical activity ensures the controlled secretion of insulin, which in turn maintains the blood sugar balance. Done regularly, exercise controls the appetite and dampens the craving for sweets.
Sleep no less than five and no more than nine hours a night.
Tiredness whets the craving for sweets to give your body more energy, so be sure you get adequate and quality sleep. Seven hours is ideal for maintaining your blood sugar balance.
Don’t starve yourself.
Don’t make the mistake of starving yourself the minute you gain some weight. What you should be asking yourself is, “Am I eating the wrong things?”
Avoid from artificial sweeteners.
If you want to cut down on sweets, don’t use artificial sweeteners, which actually stimulate the desire for sugar. Changes in taste perception occur within two weeks, so your sweet threshold is going to fall and you’ll soon be satisfied with more natural sweets (like fresh or dried fruit). Cutting out sugar means getting free from an addiction. Be patient!
Don’t eat corn or corn products.
Most sweets contain corn syrup, so when you say goodbye to sugar you have to cut out corn syrup as well.
Cut down on salt too.
Salt and sugar are opposites, and opposites attract. So, after you eat something salty, you crave something sweet. To cut out sugar, leave salt out too. And stay away from caffeinated drinks.
Brush your teeth after you eat.
Most people like to polish off their dinner with a dessert. But you can overcome this urge if you brush your teeth and drink water immediately after eating.