Satiety: The factors that help and those that do not relieve hunger
The satiety or lack of hunger is affected by different factors: chemical, cognitive, physical and therefore if we want to calm the hunger we tell the factors that help and those who do not.
Favoring satiety implies delaying the time between one meal and another, improving control of the amount we eat and even eating less at the next intake or between meals. Therefore, if you are looking to lose weight or maintain weight, knowing the factors that help and those that do not promote satiety can be very useful. Take note:
To easily calm hunger and the best, to keep the body sated for longer, these are the factors that you should consider in your meals:
- Fiber : carbohydrates that our body does not manage to digest completely not only delay the digestive process but also stimulate to a greater extent the release of substances that contribute to the development of satiety, according to a study published by the European Journal of Clinical Nutrition . Thus, the ingestion of resistant starch by foods cooked al dente or chilled, the selection of whole grains, fresh fruits and vegetables and skin and other foods rich in fiber can be very helpful to get more satiety in a meal.
- Proteins : according to research published in 2008, proteins considerably increase satiety in the human body, involving different hormones and peptides that favor their development. Likewise, they can produce satiety because they require greater energy expenditure to metabolize and they do so as part of a meal or consumed in isolation, allowing to reduce the subsequent energy intake considerably.
- Low glycemic index : hand in hand with the factors mentioned above, it has been found in adolescents that foods or preparations with low glycemic index cause greater satiety, prolonging the absence of hunger as well as the ingestion of food over time. Therefore, foods with a lower glycemic index or factors that help reduce it are key to promoting satiety.
- Solid foods : the physical form of food can also influence satiety, such that solid foods favor it to a greater extent than liquids have been tested with carbohydrates , partly because they require chewing and this can stimulate the release of hormones that satiate. Therefore, the same nutrients and calories drunk will satisfy less than those solids that we can chew. In the same way, the hardest foods can be the most useful to keep hunger at bay.
Factors to avoid if you want to keep hunger at bay
Just as there are factors that promote satiety in the body, there are also some that can alter the signals that favor their development , therefore, if you want to keep hunger at bay, avoid the following factors:
- Variety in food : although eating a varied diet is always recommended, a meal with a great diversity of foods reduces satiety and, on the contrary, encourages the intake of food as scientists of the University of Oxford have shown , and this is mainly due to to satiety sensoroespecífica , that is to say, that we experience a specific satiety for each food or characteristic of the same.
- Alcohol : According to a study published in the scientific magazine Hospital Nutrition , alcohol consumption reduces the levels of leptin, a hormone that promotes satiety in the body. Therefore, not only the calories offered by alcohol should moderate their consumption if we want to avoid weight gain.
- Insufficient rest : an altered sleep that does not allow adequate rest every night increases ghrelin levels and reduces leptin levels, hormones responsible for signaling hunger and satiety, so a bad rest can make us eat more , and worse quality.
- Rapid intake : a meal made at a faster rate reduces the sensory exposure of a meal and therefore delays or reduces the signaling of satiety in our body as indicated by a study published in the journal Nature Reviews Endocrinology . Therefore, food designed to eat fast, such as that issued by fast food stores or to eat without utensils or surrounded by distractors does not favor satiety but may hinder its development.
There are few factors that can intervene in the development of satiety in the body and help us to keep hunger at bay, but if you want to eat less, with greater self-control and according to your needs, it is important that you know those who favor and that its presence in the body.