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Tricks to support your appetite
Table of Contents
1. Increasing the volume of the meal
This method is a great choice when preparing vegetables. It will increase the volume of the meal, which will translate to the feeling of satiety. Among these products are mainly vegetables and fruits. An example is to replace the fruit yogurt with natural yoghurt with the addition of fresh fruit. The feeling of eating is related to, among other things, the degree to which the stomach walls stretch, so the increased volume of food has a positive effect on the sensation of saturation. It is enough to fill the vegetables with water, wait for a few minutes, until they are full, and then combine the yogurt itself with your favorite additives. To increase the amount of fat in the egg without the use of calories, but to increase the quantity of calorie content of some 150 grams of yogurt, each of which contains a significant amount of calorific value.2. It's an additional source of fiber
This process takes place in the large intestine and results in the production of gut hormones that signal the best level of satiety. It is worth adding that dietary fiber also has a very beneficial effect on the functioning of the digestive system. It also reduces the risk of developing colon cancer. The best sources of dietary fibre are mainly cereal products, fruits and vegetables. It consists of the highest levels of protein and protein, but it is necessary to reduce the amount of protein in the diet, as it increases the concentration of glucose in the water.3. Changing liquid meals permanently
A large breakdown of ingredients causes them to digest faster and stay in the stomach shorter. Otherwise, it is better to take care of the constant consistency of food. A nerve signal is generated that causes the brain to register food intake. Li of Harbin Medical University has shown that people who digest food for longer release less ghrelin, an appetite-stimulating hormone, and more cholesterol, which is responsible for the sense of satiety. Li 2011). Liquid meals for which cocktails can be made, smooth soup cream, or smoothie cream rarely provide a long-lasting taste in our bodies.4. Selection of products with a high saturation index
The idea for its development was conceived by Australian researcher Dr. S. Holt and colleagues (Holt S. I, 1995). The idea was that participants ate a serving of 240 kcal and after 2 hours assessed their hunger levels. It was attributed an IS value of 100% despite having the same calorie content to provide satiety for different periods of time. The Holt et colleagues ranked food products on the basis of their effect on the satisfaction of hunger. The participants consumed a portion of IS calories, and after two hours they evaluated their appetite levels. However, the IS value was assigned to lower than 100 kcal, while the IS values of food products with a higher fat content than potatoes were lower than those of 100 kg. The products with the highest fat content of the product. The product, which can be used to produce the most nutritious food, will also be used for the full preparation of the finished products, but will not be used in the long term.5. Inclusion of protein in the meal
In addition, amino acids supplied with food stimulate the release of the aforementioned gut hormones, which activate the heart of satiety in the brain. These can be lean meat, fish, eggs, poultry, and onion seeds. A good solution would be to combine fruit with yogurt, to eat bread with egg, and rice waffles with a portion of hummus. Dietary intake depends on many factors. This is particularly important for people who are learning to reduce weight and want to gain weight. Protein is one of the sources of hunger from macronutrients that increases our digestive system.
