Eating disorders is a very urgent problem. A lot of people are constantly faced with overeating. There are certain principles, adhering to which, it is much easier to establish nutrition.
Low calorie foods
That is, if you want to eat chocolate, choose the lowest calorie one. There was a desire to eat shawarma - without sauce. Thus, by reducing the energy value of foods, even unhealthy ones, you will reduce the number of calories you consume per day.
Hence, we can assume that you can eat anything you want, but in moderation. This statement is fundamentally wrong, since the stomach has a certain volume. And when it is filled, the saturation hormone, leptin, is released. If you are not satiated, you will continue to gain weight. The body is in a state of hunger and stores all the calories that were immersed in it.
If you eat in such a way that you do not gorge yourself, it contributes to the accumulation of fat. You need to eat so that you are full. And you can fill up by resorting to foods with a low energy value, but with an adequate ratio of proteins, fats and carbohydrates.
Correct distribution of food consumption
If you have a desire to eat any harmful product, consume it after the main, proper meal. It refers to protein and fiber, two ingredients that you probably won't get from junk food.
This order of consumption is determined by the fact that protein is indicated for weight loss with the problem of obesity. Such people have metabolic disorders and "leptin resistance", that is, a person does not feel satiety from the food they eat. And foods high in fat and carbohydrates make them hungry. Hence the eternal overeating and constant weight gain.
Protein tends to saturate very well those who are overweight. And fiber, in particular all kinds of vegetables, only complements the saturation from protein foods. And all subsequent sweets eaten after the main meal will not have too detrimental effect in terms of fat gain.
If you do the opposite, first eat chocolate, then it will be absorbed and assimilated very quickly. Glucose will spread too quickly to all tissues and be deposited where it is not needed.
Pause eating
When you have eaten 50 percent of your usual portion, try taking a break for 20 minutes. Wait until you are full, it is quite possible that this amount of food may be enough. Maybe your meals shouldn't be that big.
While you eat all the food at once and walk away, you can never grope for your satiety limit. Using a twenty minute pause, draw conclusions about the needs of your body. It follows from this that if you do not feel hungry after time, you do not need to consume as many calories that you are used to. Overeating is due to the fact that satiety hormones do not appear immediately.
Use low-calorie foods, measure your food intake, and make sure you eat the right macronutrients. Follow this set of recommendations and complete the endless cycle of overeating!
