Seven strategies to control sudden hunger attacks without binge eating.
It's at night, when serotonin levels drop and stress builds up, that hunger attacks tend to happen more frequently. "Some people end up eating compulsively, others snack repeatedly," says Teresa Branco, a weight management physiologist, in a conversation with Prevenir magazine. The effects of these sudden appetites depend on the behavior adopted and the type of food eaten, but they can lead to the consumption of 2,000 calories in one go (the average number of calories we should eat over the course of an entire day). Avoid them by following these seven simple steps.
7 steps to control hunger attacks
1. Start the day well
Eating a good breakfast seems to help reduce hunger attacks throughout the day. "A good breakfast should include a piece of fruit, a good source of protein (such as eggs) and a slice of rye bread," suggests Teresa Branco.
2. Choose the most satiating foods
Both protein foods and those rich in healthy fats give us more satiety and help control hunger attacks. "Examples of foods rich in fat are nuts, avocado, coconut and cheese. More satiating sources of protein include cottage cheese and protein bars," says the expert.
3. Eat every three hours
This way you avoid long periods of fasting and prevent sudden hunger," she explains. To do this, you should eat at least five or six meals a day: breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner and supper.
4. Eat smart
Control hunger attacks by opting for healthy, low-calorie foods. "If you eat with a knife and fork, combine foods rich in fat and lean protein and avoid mixing carbohydrates with fat. If we eat carbohydrates, we cause insulin to rise and all the calories from the fat will be deposited in the body's fat tissue," explains Teresa Branco.
5. Avoid sugar
Sugary foods or foods rich in other carbohydrates are the most popular when hunger strikes because they reach the brain more easily. If you feel like a sweet treat, "opt for a piece of fruit with cinnamon and yogurt, a jelly with yogurt, a sugar-free protein bar or a piece of dark chocolate with more than 70 percent cocoa," suggests Teresa Branco.
6. Find a distraction
If you feel hungry, leave the house or do something that keeps you away from the fridge. "If you can't resist, you can bring forward the time of your next meal," suggests the expert.
7. Learn from mistakes
The ideal thing to do after you've had a hunger attack that you couldn't resist is to increase your physical activity and have positive thoughts such as "even though I've had this episode, I won't have it tomorrow because I'm going to do physical activity".
Still suddenly hungry?
If you continue to experience hunger attacks, even when you eat foods rich in fat and protein, increase the carbohydrate content a little.
