The doctor said that controlling appetite is not as simple as eating more fiber and protein. When you think you don’t eat too many calories, your body will have a stronger sense of hunger, reduce leptin secretion, stop burning more energy and save existing fat.

; The picture shows the situation.

(picture taken from freepik)

[Health Channel/Comprehensive Report] In order to achieve their ideal body shape, many people will choose a healthy diet, but some people question why eating healthier makes them more likely to be hungry?

In this regard, the doctor said that controlling appetite is not as simple as eating more fiber and protein, but also taking into account the sense of deprivation. When you think you don’t eat too many calories, your body will have a stronger sense of hunger, reduce leptin secretion, and stop burning More energy preserves existing fat and increases the difficulty of losing weight. It also shares 5 dietary concepts that help increase leptin, so that people can understand how to eat without getting fat.

Sanshu Oriole Clinic Weight Management Physician Xiao Jiejian pointed out in the Facebook fan page "Weight Loss Physician Xiao Jiejian" and blog that appetite and deprivation play a pivotal role in the weight loss process. When you think you don't eat many calories, The body will produce a stronger sense of hunger, reduce leptin secretion, stop burning more energy and save existing fat.

Therefore, unless he enjoys it, he opposes weight loss in a very strict way, "don't diet, don't feel guilty", and shares 5 key points so that everyone can eat and lose weight.

Please read on...

food diary

Taking a few minutes every day to write down food records and remind yourself what you have eaten for breakfast, lunch and dinner can reduce your food intake by 10%.

concentrate on eating

Eating while watching TV reduces satiety because the distraction prevents food memory from forming.

If you eat too quickly, you will eat more without realizing it, and you will be hungry in the afternoon. Even mild forgetfulness can lead to overeating.

Enjoy Food Expectations: Heavy Flavors

Heavy taste definitely does not mean high oil, high sugar, high sodium.

The secret to increasing food satisfaction when losing weight is to try to eat foods with flavor, such as spicy, spices, Parmesan cheese, blue cheese, porcini mushrooms, truffles, olives, etc.

You can also keep dark chocolate powder, cinnamon, cardamom powder, various peppers and matcha powder at home, and add them to dishes when cooking, which can not only increase the flavor, but also promote metabolism and not be afraid of the cold.

avoid sugary drinks

Sugary drinks pass through the intestines quickly, and a lot of calories are absorbed before they can arouse satiety, so try not to drink sugary drinks, no matter how big the meal is.

don't be afraid to seek pleasure

The study found that participants who associated sweets with feelings of guilt gained weight when they lost weight; but those who associated sweets with celebrations or rewards moved toward achieving their goals, because The belief that weight loss is inherently difficult can become a self-fulfilling prophecy that not only affects appetite and satisfaction, but also dramatically reduces leptin production.

Xiao Jiejian reminded that the end of the year, Christmas, year-end dinners, Chinese New Year, spring wine, etc. will be the most difficult time to lose weight. It is recommended to maintain a healthy diet as much as possible. I hope everyone can enjoy the anticipation of food during dinner parties without feeling guilty.

☆Health news will never be missed, click like to follow the fan page.


☆For more important medical news, please go to Liberty Health.com.

keywords

  • lose weight

  • heavy taste

  • sugary drinks

  • diet control

  • ghrelin

  • Leptin secretion

related news