Things to Do and Precautions when you feel Hungry on a Diet!

 

When you're on a diet, the only thing that comes with you is how to deal with "hunger." It may be natural that you will feel hungry if you eat less calories or eat low-calorie foods in an attempt to reduce calorie intake.

However, such a feeling of hunger leads to the stress of "I can't eat what I want to eat", and on the contrary, I think there are many people who have the experience of eating too much because of stress release.

This time, I will introduce four countermeasures, how to solve the "hunger" that you feel while you are on a diet. Let's aim to achieve the goal of losing weight while dealing well with hunger!

Don't put up with hunger while on a diet

The first thing one should know is that "to put up with hunger is absolutely NG for a diet." After this, I will introduce in detail the "disadvantages caused by putting up with hunger", but not only will you not get the effect even if you continue to diet while putting up with hunger, but on the contrary, you will get fat easily or rebound. , Sometimes it has a negative effect on health.

What is really important is how to eat every three meals properly and reduce the amount of time you feel hungry.

In addition, when you feel hungry, it is said that there are two types, "fake appetite" and "real appetite". The hunger you feel when you don't have enough food and your blood sugar level drops and you recognize that you don't have enough energy (= glucose) by a command from your brain is your true appetite. If you ignore this "real appetite" and do not eat, you will run out of energy necessary for life activities, and there is a risk of falling or getting sick.

On the other hand, "fake appetite" is a little different, and even though I'm not really hungry (= I'm not short of energy), "I want to eat sweets because I'm tired" and "I'm hungry when I smell good" It refers to the feeling of hunger that suddenly appears in relation to personal memory, experience, taste, etc., such as "I feel that my energy has decreased" and "I want to eat ramen at the end of the drinking party because I am not satisfied somehow".

When I'm stressed, I just eat too much, and although I'm not hungry, it's customary to go shopping for sweets between work. Many people will have had such an experience many times. However, if you keep eating to eliminate "fake appetite", it will be accumulated in your body as fat, which is counterproductive to your diet.

It would be nice to be able to correctly determine whether what you are feeling now is a "fake appetite" or a "real appetite" and how to eliminate it.

Disadvantages of putting up with hunger

I mentioned earlier that there are various disadvantages to putting up with "real appetite", but I would like to explain in detail what the disadvantages are.

① Makes the body easy to gain weight

When you feel hungry, you are hypoglycemic and lack energy. If that condition continues, the human body feels a sense of crisis and tries to absorb the next carbohydrates and lipids.

In other words, what you eat when you are hungry tries to store more nutrients than the body originally needs, so it is easily absorbed as excess fat. Even though you are on a diet, if your body is in such a state, you will not be able to get any effect.

The feeling that "I have put up with food so much and eat less, but I don't lose weight as I expected ..." leads to stress and may rebound due to eating sickness. Instead of putting up with your diet until you feel hungry, try to eat three meals in a well-balanced manner.

② Basal metabolism deteriorates

In order to diet efficiently, not only dietary restrictions but also exercise habits are important.However, if you continue to be hungry, you will try to break down your muscles to replenish your energy in order to replenish your energy. When muscle mass is reduced, metabolism is also reduced, resulting in poor exercise efficiency.

As mentioned in (1), in addition to trying to store more fat in the body than necessary, metabolism is poor and fat cannot be decomposed efficiently, so it is absolutely necessary to diet a body that is hard to lose weight and easy to gain weight. I will fall into the state I want to avoid.

③ The function of the stomach and intestines deteriorates, and it also causes constipation.

Dietary restrictions tend to result in a lack of nutrients. Especially when you're hungry, you're more likely to lack the nutrients (carnitine, enzymes, etc.) to burn fat. Insufficient nutrients can lead to constipation as well as poor stomach and intestinal function and poor metabolism.

Not only is constipation bad for the skin, but it also makes the body look lumpy and worsens metabolism, making it difficult to lose weight.

Precautions for eating when you feel hungry

First of all, he said that it is important to make it difficult to feel hungry in the first place by eating three meals properly.

However, there may be times when you feel hungry due to the gap between meals, or when you cannot put up with hunger due to stress or psychological conditions. What should I be careful about and what should I do in such a case?

Attention 1 - Know what you should not eat and what you can eat

When you feel hungry, you don't have to put up with eating everything, it's important to pay attention to what you eat to get rid of your hunger. Eating carbohydrates can cause your blood sugar to rise sharply and increase fat, so you should avoid eating them on an empty stomach.

For foods with low sugar content, there is no big problem even if you snack a little if you are careful about eating too much and eating fast. * 6 Of course, if you eat too much unnecessarily, it is NG, and eating early will lead to overeating without feeling full without feeling full, so it is better to chew slowly.

Attention 2 - Do not mislead the feeling of hunger by sleeping or doing other things.

It is NG to try to put up with hunger and try to cheat by doing other things such as sleeping or exercising. This is because hunger has not been resolved after all, so the hunger time will only continue, and nutrient absorption will only increase at the timing of the next meal.

As I have said many times, it is absolutely NG to put up with hunger. If you feel hungry even if you eat three meals properly, take a low-carbohydrate snack as appropriate. Recently, low-carbohydrate foods are also sold at convenience stores, so please try various foods.

 

Appetite is one of the three major human needs. If you keep patience forcibly, you will not get stressed or you will get fat even though you should be on a diet. The important thing is how to avoid hunger time and how to deal with it if you feel hungry. Let's make a successful diet while dealing with hunger well!