False Hunger: Distinguish Original Hunger and Fake Hunger
"How come you often feel hungry, huh?" Be careful that you might misinterpret your hunger. Often, you cannot distinguish when the body is really hungry and need food with hunger due to momentary desires or fake hunger. If you often feel hungry and follow your desires, weight gain, and even obesity can follow you.
Is that true hunger?
True hunger is a feeling where you are really hungry and your body needs food. You can wait to eat if you need it, and after you eat until you're full, you can stop eating. When you feel true hunger, you feel the need to eat, but not need to eat certain foods. The food that you like and is available will satisfy your hunger, and you will not feel guilty after eating.
What is false hunger?
In contrast to true hunger, false hunger, aka "hungry hunger" is a hunger that is not necessarily caused because you are really hungry and you need to eat. False hunger can occur because you feel bored or other emotional influences. Feeling hungry because emotional usually only want to eat certain foods. Usually, the desired food is high in fat and sugar.
At this time, you will continue to eat these foods until they are left without even though you are already feeling full. This hunger usually appears suddenly and when that time comes you feel like eating right away. Often, you will feel guilty or ashamed after finishing the food.
How do I recognize fake hunger?
Actually, the decision to eat is influenced by various factors, such as atmosphere, aroma, social arrangements, and others. In addition to satisfying tastes, eating can also calm emotions or to celebrate something. Eating when feeling disappointed, stressed, bored, or happy can cause overheating so that it can ultimately make you gain weight. This feeling should you pay attention to be able to distinguish true hunger from false hunger.
Before you take food, you should consider the things below:
How to avoid false hunger (false hunger)?
Appetite and hunger have complex relationships. When you are hungry, an empty stomach and the hormone grelin (hungry hormone) in the blood will signal to the brain that you are hungry. Once full, the nerves in your stomach send signals to your brain that you are full, but these signals take up to 20 minutes to communicate, and at this time you may have eaten too much.
The following are tips to help you feel a true hunger :
1. Exercise to control your portion
Usually, you are more hungry than you feel stomach hungry. Things like this that you should recognize and reduce. A researcher named Barbara Rolls and her friend from Pennsylvania State University found that the more food served, the more you want to eat it. The theory is that environmental cues from portion sizes mask body satisfaction cues.
2. Eat food full of water
These foods provide more volume, so the food is more satisfying. Increasing the volume of your food will help fill your stomach, giving you a faster signal of satisfaction to your brain, and allowing you to feel full with fewer calories. Providing gravy to your food is one example.
3. Fiber can help satisfy hunger and reduce appetite
Choose foods that contain high fiber, such as fruits, vegetables, and whole grains. Starting a meal with an appetizer in the form of salads can help you eat fewer calories, as the fiber and water contained in vegetables and fruits are enough to fill your stomach. Remember, fresh fruit contains more fiber and water.
4. Avoid eating buffet
When you are faced with many food choices, you tend to eat more. At this time, all you have to do is limit the menu of food you take and choose foods that contain high fiber first.
5. Include protein when eating a main or snack
Taking foods that contain a protein with less fat can help you stay full longer because they last longer in the stomach. Examples of foods that contain a protein with little fat are nuts, low-fat milk, soy protein, lean meat, fish, or chicken.
Is that true hunger?
True hunger is a feeling where you are really hungry and your body needs food. You can wait to eat if you need it, and after you eat until you're full, you can stop eating. When you feel true hunger, you feel the need to eat, but not need to eat certain foods. The food that you like and is available will satisfy your hunger, and you will not feel guilty after eating.
What is false hunger?
In contrast to true hunger, false hunger, aka "hungry hunger" is a hunger that is not necessarily caused because you are really hungry and you need to eat. False hunger can occur because you feel bored or other emotional influences. Feeling hungry because emotional usually only want to eat certain foods. Usually, the desired food is high in fat and sugar.
At this time, you will continue to eat these foods until they are left without even though you are already feeling full. This hunger usually appears suddenly and when that time comes you feel like eating right away. Often, you will feel guilty or ashamed after finishing the food.
How do I recognize fake hunger?
Actually, the decision to eat is influenced by various factors, such as atmosphere, aroma, social arrangements, and others. In addition to satisfying tastes, eating can also calm emotions or to celebrate something. Eating when feeling disappointed, stressed, bored, or happy can cause overheating so that it can ultimately make you gain weight. This feeling should you pay attention to be able to distinguish true hunger from false hunger.
Before you take food, you should consider the things below:
- When was the last time you ate? If less than 2-3 hours ago, it looks like you are not really feeling hungry ( true hunger ).
- If you eat snacks that are high in fiber in small portions, can it fill you up until the next meal?
- You can drink one glass of water first, and wait for 20 minutes. Do you still feel hungry? If you don't feel hungry, maybe it's just a feeling of false hunger for a moment.
How to avoid false hunger (false hunger)?
Appetite and hunger have complex relationships. When you are hungry, an empty stomach and the hormone grelin (hungry hormone) in the blood will signal to the brain that you are hungry. Once full, the nerves in your stomach send signals to your brain that you are full, but these signals take up to 20 minutes to communicate, and at this time you may have eaten too much.
The following are tips to help you feel a true hunger :
1. Exercise to control your portion
Usually, you are more hungry than you feel stomach hungry. Things like this that you should recognize and reduce. A researcher named Barbara Rolls and her friend from Pennsylvania State University found that the more food served, the more you want to eat it. The theory is that environmental cues from portion sizes mask body satisfaction cues.
2. Eat food full of water
These foods provide more volume, so the food is more satisfying. Increasing the volume of your food will help fill your stomach, giving you a faster signal of satisfaction to your brain, and allowing you to feel full with fewer calories. Providing gravy to your food is one example.
3. Fiber can help satisfy hunger and reduce appetite
Choose foods that contain high fiber, such as fruits, vegetables, and whole grains. Starting a meal with an appetizer in the form of salads can help you eat fewer calories, as the fiber and water contained in vegetables and fruits are enough to fill your stomach. Remember, fresh fruit contains more fiber and water.
4. Avoid eating buffet
When you are faced with many food choices, you tend to eat more. At this time, all you have to do is limit the menu of food you take and choose foods that contain high fiber first.
5. Include protein when eating a main or snack
Taking foods that contain a protein with less fat can help you stay full longer because they last longer in the stomach. Examples of foods that contain a protein with little fat are nuts, low-fat milk, soy protein, lean meat, fish, or chicken.
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