How can I feel full without eating

Cravings for food: these are the physical causes

You are just swallowing the last bite of the pizza. Mmh, that was delicious. Actually, you should be full and satisfied by now. Nevertheless, it reports Hunger center of your brain and you whet your appetite for a sweet dessert. No satisfying feeling of satiety in sight. How can that be when the stomach is actually full? Unfortunately it decides not just the stretching of the stomach about our feeling of satiety. If that were the case, we would feel full after a large glass of water and would no longer be hungry. It is not that simple with the feeling of hunger. Because whether we feel hungry or full is influenced by several factors:

  • Mechanical stretching of the stomach
  • Nutritional composition of the food consumed
  • Body weight and amount of fat cells
  • Hormones: insulin, leptin, ghrelin

These hormones control our hunger

Put simply, there is three hormonesaffecting whether or not we have an appetite. The hormone Ghrelin makes us hungry. It is formed in the stomach and pancreas and is always released after we have not eaten for a long time. This is how our body ensures that it receives nutrients and that the metabolism works. As soon as we give in to our appetite and eat food, the ghrelin level drops again. The hunger disappears.

The second crucial hormone is Leptin. It ensures a feeling of satiety and is produced by our fat cells. When we lose weight, the leptin stays away, which is why we sensibly get hungry again. When we at to gain weight, more leptin is also produced. Leptin signals to us that we have eaten enough and should therefore no longer be hungry. However, this practical mechanism is overridden in the case of severe overweight, i.e. obesity or obesity: so much leptin is produced that our cells become resistant to it. As a result, many obese people even feel no feeling of satietymore and are always hungry.

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Food cravings: it's blood sugar to blame!

Most people are familiar with the hormone insulin: It is used when our blood sugar level rises and carries the glucose out of the blood into the cells of our body. This means that the energy is available where it is needed, namely in the muscles and the brain. Sudden, steep increases in blood sugar caused by short-chain carbohydrates are problematic: Large amounts of fructose, glucose, table sugar and the like cause an excessive insulin response. So the blood sugar level is lowered again quickly. However, this leads to fatigue - keyword lunchtime low - and renewed hunger. If this renewed hunger is satisfied with snacks, the vicious circle continues. The biggest problem with this is that insulin is anabolic and anti-catabolic: it takes care of the Build up of muscles, but unfortunately also of adipose tissue. In addition insulin inhibits fat loss, which is why constant snacks and snacks in between meals lead to us gaining weight in the long run.

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Yo-yo effect: why diets lead to food cravings

For many, a diet means that they do without the foods they most like to eat for weeks and lose 2 to 3 kilos as a result of the flagellation in order to fit into their favorite dress again for a wedding or party. This is followed promptly by the yo-yo effect and the body fetches the original kilos back and puts a few more on the hips.

But where does the yo-yo effect come from? In most cases, the reason is that classic diets may not work in the long term. They are based on the fact that the person who wants to lose weight does not eat certain meals or calories for a short period of time, as a result of which he loses a bit of weight within weeks. However, since most diets do not involve fundamental changes in eating habits and diet, they can only work for a short time. Those who have to do without too much sooner or later succumb to cravings. But how do you escape the vicious circle and eat yourself full without gaining weight?

Which food keeps you full for a long time?

A fundamental change in diet is often unavoidable in order to achieve long-term weight loss success. The best trick is not to strictly forbid your favorite foods, but to find other, healthy foods and meals that you can taste and keep you full for a long time. Play here Proteins, i.e. proteins, play a decisive role in our feeling of hunger.

Studies have shown that People keep eating until their protein needs are met. This is around 15% of the daily calorie requirement. So eat yourself fed up with healthy sources of protein to avoid cravings. These are above all legumes - Lentils, peas, beans, soy and chickpeas - but also Mushrooms, nuts, yogurt and certain whole grains, e.g. oatmeal. If you incorporate these foods into your diet and thus eat yourself full, you will prevent hunger pangs and eliminate the physical reasons for insufficient satiety.

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10 tips against constant hunger and eating attacks

  1. Eat high-volume but low-calorie foods like vegetables, Salads and fruit. These satisfy hunger without making you fat. Chocolate satisfies your cravings for a few minutes or seconds at most.
  2. Drink when you have cravings Vegetable broth instead of pure water. It saturates significantly more because the receptors in our stomach Vitamins and Minerals detect.
  3. Eat daily whole grain products and flaxseed. The dietary fiber contained in it will fill you up and help against digestive problems.
  4. Eat a lot legumes and Soy products, because protein-containing foods keep you full in the long term.
  5. When the hunger attack comes, treat yourself to a small handful nuts and Seeds instead of chocolate or granola bars.
  6. Drink from glass bottles, since plasticizers in plastic bottles are suspected of promoting obesity.
  7. Distract yourself. Whether it's exercise in the fresh air or a meeting with your best friend: these activities take your mind away from eating.
  8. To take a cold shower. If the binge eating is imminent and your hand is already going into the refrigerator, take an ice cold shower. This will restart your head and the binge eating will pass.
  9. Brush teeth or chew dental care gum. The fresh taste in the mouth lets the appetite fly away in no time.
  10. Thought stop: This technique from psychotherapy helps against binge eating. The first step is that Awareness: As soon as the first cravings arise, become aware of them and allow the thoughts to be controlled. Think: "Am I really hungry or just Cravings for a particular food? ". With the latter, it helps to say in your mind or out loud:" Stop! I don't want that! "And to start another activity, e.g. reading, walking or showering.
    A talisman can also help in critical moments. This can be a little good luck charm that is specially there to remind you to stop your thoughts when you are threatened with eating attacks. Such a lucky charm acts as an anchor that protects you from eating attacks and reminds you that you are in control of yourself.

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