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Ideas For Decreasing Your Appetite
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When you are on a diet, you should know you'll be expected to restrict your appetite at certain times. Yet there are some ways to eat a moderate, healthy diet and not feel like you're depriving yourself. This may require you to eat different foods or the way you schedule your meals, but in the end it's worth it if you want to bring your appetite under control.
What you choose to eat controls - to a certain extent - how your appetite behaves. Short-chain carbohydrates convert into sugar almost immediately. These include high calorie foods that are starchy and high in sugar. Why is this distinction important? Carbs that act like this pump your blood sugar very high initially and then drop it quickly. When your blood sugar becomes low like this, you want to eat again. If you eat more protein and healthy carbs, which includes whole grains and vegetables, your blood sugar will remain more stable throughout the day, so you won't want to eat as much. This is also related to the glycemic index (GI) of foods. Foods with a lower GI are absorbed more slowly and cause less of a spike in your blood sugar. If you eat fast it can make a difference on how much you eat before you feel satisfied. As you eat and your blood sugar starts to rise, it will signal your brain that you are becoming full and receiving nourishment. But this doesn't happen instantly. You have to eat slowly enough so your brain catches up with your fork. Consequently, if you eat too fast you have already probably eaten too much by the time your brain even realizes you are 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. If you eat carrot and celery sticks, or whole grain crusty breads or crackers, this will slow you down.
It's easy to see why we overeat when we see the size of our plates. If you have a hard time limiting your food, then just try using smaller plates for meals.
It's easy to fall into the trap of having second helpings when it's available. The portions in restaurants can be extremely large, so be careful how much you consume. Even though it's very enticing at fast food restaurants, do not get anything jumbo sized. Do not feel awkward if you are eating out at a restaurant and immediately ask for a take out container so you purposefully don't eat it all. Those who are overweight have had the problem of not being intentional when it comes to eating large portions for most of their life.
If you can be intentional about choosing your food each day, then you will be well on your way to controlling your appetite better. If you tend to overeat, it's because you've become accustomed to eating certain foods at certain times, and this has come to feel normal. You can always learn new things when it comes to your appetite, so don't be discouraged and start trying some of the ideas we've presented.
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