It has happened to everyone to feel the pangs of hunger because they had missed a meal, they ate little or have come or been late for a dinner date, but sometimes the sense of hunger has little to do with real hunger and is instead linked to what is called nervous hunger. Satiety, however, is a psychological as well as a physical issue at least when it comes to nervous hunger.
You can therefore learn to control it or trick it with some daily trick.
The mechanism that regulates the sense of satiety lies in the stomach which, when full and active, communicates to the brain a series of stimuli that record the intake of sufficient nutrients to feed the body. However, in order for these stimuli to be understood, it is necessary that they spend about twenty minutes from the moment we start eating, which is why it is advisable to eat slowly, especially if you are very hungry, so as to give the body time to satiate itself before swallowing too much food more than necessary.
One of the best ways to trick the brain is to set the food in small dishes and containers, which give us the feeling of consuming more food. It is also important to eat with only this occupation, so as to focus on the sense of satiety and avoid crunching while doing other things by exaggerating with the quantities. For the same reason, it is useful to prepare the food in advance by establishing what and how much to eat, without sitting down with a whole pack of biscuits, noticing too late that it has been completely eliminated.
To combat the sense of frequent hunger in people on a weight loss diet, there are some tricks that can be put into practice.
First of all it is better to use those so-called foods with a high satiety index which are foods that for the same volume have a smaller amount of calories than what is defined as the lowest caloric density, for example watermelon, melon, cucumbers, which are foods that contain a very large percentage of water so, for the same weight and volume, they fill the stomach but give fewer calories.
Among the other tricks we can play are the ones such as the use of vegetables with bitter taste (aubergine, radicchio etc).
This because we have receptors in the intestine which, once stimulated by the bitter taste, will induce a sense of slowing down the emptying of the stomach and a greater possibility of stimulating the satiety center, another trick is to consume the side dish before the main dish in this way you will already have a partially full stomach and the ability to introduce foods with greater caloric density such as pasta, rice, sweets or oil will be smaller because as a consequence of having a partially full stomach will most probably have a lower stimulus of hunger.
Expert in bio-natural and psycho-corporeal techniques. Sound therapist trained at the Centro de Terapia de Sonido y Estudios Armonicos by Albert Rabenstein in Buenos Aires.