Do salt and pepper increase appetite? How to be the master of your own appetite?

How to be the master of your own appetite?

Whether it is weight loss, diabetes, or other types of metabolic diseases, most of the solutions given by professionals can be summarized as: control your mouth and move your legs.

There are only a few people who can really do these two things. Being greedy and lazy is our biological nature, and it is difficult to overcome it without some tricks.

Is there any way to help us keep our mouths shut?

1. How is appetite regulated?

Whether people eat or not is controlled by appetite. Appetite is an animal instinct, but the regulation of appetite is affected by many factors. There are many factors that affect appetite. In addition to the degree of hunger, the quality of food, people's perception of food, food type, weight, color, smell, taste, nutrient ratio and mood will all affect appetite. In the course, there is a section specifically talking about how the microbiome can also affect desire.

Therefore, the regulation of appetite is the comprehensive result of multiple factors.

2. Appetite regulation skills

First, avoid refined foods that are high in sugar and fat.

Among the three major nutrients, protein, fat and carbohydrates, protein has the strongest satiety. Among them, white meat such as fish, shrimp, chicken and other high-quality low-fat, high-protein foods. The second is high-fiber foods, such as vegetables, fruits, and whole grains, which can also produce a strong sense of fullness and are also recognized as low-calorie healthy foods. Refined carbohydrates have the worst sense of fullness, especially foods like rice noodles. They are very weak in resisting hunger. To control your appetite, you should try to eat foods that have a strong sense of fullness first.

Second, borrow seasoning.

Studies have found that different spices have different effects on satiety. Food that is too flavorful and delicious has a poor effect on stimulating satiety. For example, salt, pepper, etc. stimulate the taste buds and increase appetite, delaying satiety. Vinegar can increase satiety, and the higher the intake of vinegar, the stronger the satiety. Cinnamon also has the effect of enhancing satiety. Therefore, you should try to eat less salty and spicy food in your daily diet, and eat more vinegar when eating.

Third, eat regularly.

During the day, people's appetite changes periodically. Basically, hunger and fullness occur every 4 to 6 hours. Eating should also have its own rules. Every time you eat, the digestive system, brain and other organs will be mobilized to work and form memories. When we eat on time, the body will work in an orderly manner; if we eat disorderly, the body will not be able to function efficiently, and the appetite will also be disrupted.

Fourth, allow time for the feeling of fullness to pass.

It takes a certain amount of time from the time you eat food to the time your brain receives signals and produces a sense of fullness. If you eat too fast, the brain will not be able to respond in time based on the signals. The result is that you actually eat more than the limit. If this continues for a long time, your appetite will become dull. In addition, when you eat, you have to let your mouth exercise fully. During the process of eating, chewing more times and with greater amplitude will help increase your sense of fullness. These sensory signals distributed on your head can stimulate the satiety nerve center to promptly feedback signals to the brain. If you feel full in time, it is easy to stop eating. Therefore, you must chew slowly when eating.

Mastering these techniques can help you control your appetite and become the master of your own appetite.

Are you already using these techniques?