THE HUNGER GAME

Harper’s Bazaar (Australia) - - Contents -

A new diet prom­ises to turn off peck­ish­ness.

IF YOUR STOM­ACH feels like a bot­tom­less pit, you’re not alone. Eat­ing when you’re not re­ally hun­gry is some­thing many adults strug­gle with, whether due to crav­ings, bore­dom or bad habits. How to keep it un­der con­trol? The trick is to choose more sa­ti­at­ing foods and adopt habits that keep your body prop­erly fu­elled so you don’t get hun­gry in the first place. Here, top tips from the ex­perts.

AVOID PRO­CESSED CAR­BO­HY­DRATES such as white rice, sug­ary drinks and low-fat cook­ies. Duh, right? But it’s not just the ob­vi­ous calo­rie count that’s the prob­lem. “These foods cre­ate surges and crashes in in­sulin that ex­ac­er­bate hunger and make it dif­fi­cult not to overeat,” says en­docri­nol­o­gist David Lud­wig, the au­thor of Al­ways Hun­gry?. Pro­cessed car­bo­hy­drates raise in­sulin lev­els in the body, which causes fat cells to take in ex­cess calo­ries. “Think of in­sulin as fer­tiliser for your fat cells,” he ex­plains.these spikes re­strict the num­ber of calo­ries you’re giv­ing your body to fuel your brain, and as a re­sult it sends out hunger sig­nals to drum up more calo­ries. Sug­ary drinks in­clude wine (sorry), so order a vodka-and-soda in­stead.

CHOOSE UN­PRO­CESSED WHOLEFOODS. They have a lower calo­rie den­sity, so you can eat larger por­tions. “Foods that of­fer the most vol­ume for your calo­ries — think fruits, veg­eta­bles and broth-based soups — help you feel psy­cho­log­i­cally and phys­i­cally fuller,” says Barbara Rolls, a professor of nu­tri­tional sciences at Penn­syl­va­nia State Univer­sity.

EAT WAL­NUTS, AV­O­CA­DOS AND FLAXSEEDS. “Have some healthy fat at ev­ery meal,” Lud­wig says. It will lower your in­sulin lev­els, among other great ben­e­fits. “wal­nuts can al­ter the way the brain views food and im­pacts ap­petite by in­creas­ing ac­tiv­ity in an area of the brain that reg­u­lates sati­ety,” says sci­en­tist Olivia Farr, who has stud­ied how wal­nuts sup­press hunger. A study on av­o­ca­dos found that peo­ple who ate half an avo­cado at lunch re­ported a 40 per cent de­creased de­sire to eat over a three-hour pe­riod.and flaxseeds will make you feel fuller in­stantly.try adding ground flaxseeds to a salad, a smoothie or por­ridge. HAVE PRO­TEIN AND FI­BRE AT EV­ERY MEAL. “Both sta­bilise blood sugar lev­els, and be­cause they take longer to di­gest they’ll keep you fuller longer,” says Brooke Alpert, di­eti­tian and the au­thor of The Diet Detox. Some ex­am­ples: chia pud­ding with berries for break­fast, a green salad with shrimp for lunch and wild salmon with roasted cau­li­flower for din­ner. Eat smaller meals more fre­quently. Alpert rec­om­mends not wait­ing longer than four hours be­tween meals. “Find the tim­ing pat­tern that works best for you,” Rolls says. If you be­come rav­en­ous be­tween meals, you need to eat more of­ten.

CON­SIDER MOD­I­FIED IN­TER­MIT­TENT FAST­ING. Stud­ies have shown that in­ter­mit­tent fast­ing can have tremen­dous ben­e­fits, but the prac­tice is hard to fol­low. Alpert sug­gests time-re­stricted feeding, when you fast for 12–14 hours be­tween din­ner and break­fast. “you get the meta­bolic boost of hav­ing an ear­lier din­ner, and be­cause you’re sleep­ing while you’re fast­ing you won’t be tempted,” she says.

DON’T GO TO BED ON A FULL STOM­ACH. Cut off eat­ing at least two hours be­fore bed­time to give your body time to di­gest, lead­ing to bet­ter sleep, Alpert says. Most peo­ple need seven to nine hours of sleep, and too lit­tle sleep can wreak havoc on your ap­petite. “af­ter just one night of sleep de­pri­va­tion, your me­tab­o­lism may change so that you crave more pro­cessed carbs,” re­sult­ing in overeat­ing, Lud­wig says.

What if there was a diet that pressed pause on peck­ish­ness? KAREN ASP learns how to eat for sat­is­fac­tion and full­ness so you don’t fall prey to overeat­ing

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