Fighting the pangs of hunger it's not easy. Especially if you are a diet, you reduced calories, changed eating habits and try to eat less.
The art world has also dedicated itself to the need for keep appetite under control: Nauris Cinovics, Lithuanian designer, presented at the recent “European Congress on Obesity” from Porto (Portugal) anti-obesity plates and cutlery, dishes with very particular shapes, which make eating more difficult. The artist pointed out that today we swallow quantities of food that we don't need and if we are distracted at the table, we consume the meal in a few minutes. Much less than it takes the brain to realize that it is full.
But Nauris Cinovics' designer tableware is not the only ploy for eat less and fight hunger pangs.
There are others, as you will see below. Browse our gallery to find out what they are.
Use a smaller plate
It is the so-called "Delboeuf illusion" (from the name of the Belgian psychologist who studied it).
In practice, the same amount of food placed on a larger plate gives the impression of eat less and consequently we tend to fill it more.
In a small dish, however, the portion will seem correct and you will feel less hungry and frustrated.
even the colore of dish helps: Cornell University researchers have shown in a study published in the Journal of Consumer Research that if the color of the food is the same as the plate, the portions are 22 percent larger, while if the plates are the same shade as the table , of the tablecloth or placemats the portions of food are reduced by 10 percent.
In summary: for eat less use a small plate that matches the tablecloth and food of a different color.
Chew and munch slowly
This is always valid advice. Chewing a carrot, a stalk of celery, a handful of walnuts and almonds between meals increases the sense of satiety and helps not to "overstretch".
Anyone who follows a diet knows how difficult it is to manage pangs of hunger. But this trick fools the brain and increases the sense of satiety.
Also the speed affects: if we chew slowly we allow the sensation to be registered by the brain before introducing other food. This was stated in a study by the University of Rhode Island and presented at the annual meeting of the "Obesity Society" in the USA.
Choose a sport you enjoy
Do you think playing sports makes you even hungrier? Wrong. Research published by the International Journal of Obesity argues thatphysical exercise affects appetite control and that when sedentary people switch to a more active lifestyle they are able to manage and control hunger better.
But going to the gym for a week or two isn't enough to get results. Must be constant and continue the activity for many months.
Practicing a sport you enjoy makes you feel happier, because they increase the levels of serotonin which promotes well-being. The results are not long in coming: in a short time you find yourself more toned and with less kilos. Practicing a sport on a regular basis also affects the motivation to carry on the diet.
Enter more fibers
In a balanced diet it is important to introduce the right amount of fiber. The reasons? They help regulate the intestinal transit, reduce the absorption of fats and carbohydrates, promote the balance of intestinal microflora and satiate more quickly, avoiding eating other food.
Foods that contain fiber are fruits and vegetables, whole grains, seeds and legumes.
Before you sit down, eat a piece of fruit or a salad right away. You will immediately feel satiated and you will eat less.
Focus on breakfast
If you want fight hunger pangs and you are looking to eat less start from the first Breakfast, which must be rich in nutrients and fiber. In particular of protein lean.
A low-fat white yogurt (milk or soy), a soft-boiled egg, a little lean ricotta, a few walnuts or almonds along with wholemeal bread, coffee and tea and fresh fruit give you the right energy to make it to lunch without pangs of hunger sudden.
July 6 2021
