Do you have an appetite for certain foods? Are you always hungry between meals? Does your energy fluctuate depending on the foods you eat? are you gaining weight More than 60% of Canadians have insulin resistance, a leading cause of obesity, heart disease, high cholesterol and diabetes. In insulin resistance, normal amounts of insulin are insufficient to elicit a normal response from fat, muscle, and liver cells. Individuals with insulin resistance have poor control of blood sugar levels and appetite. Regions of the brain responsible for regulating appetite, such as the satiety center located behind the ears, respond to post-meal increases in insulin by increasing glucose uptake, leading to a decrease in appetite and feelings of satiety. Think of the appetite control center with an “off” button that only responds to insulin and fat. With insulin resistance, the appetite never stops.
As obesity rates have reached epidemic proportions over the past decade, much research has been done in this area.
Researchers have discovered that the satiety center (located in the part of the brain behind the air) responds positively to good fats and proper blood sugar control.
Here are 8 easy ways to naturally normalize your appetite:
1. Control food portions.
Here’s an easy way to monitor your food intake:
Draw a circle for a plate, divide it in half, and then another half into 2 halves. Use this model if you’re eating indoors or out: half your plate should be filled with vegetables – raw is ideal, the other half should be divided roughly equally between proteins and carbohydrates.
2. Take your time eating.
Degradation and assimilation work best in parasympathetic mode (relaxed)
3. Plan your meals in advance.
Your impulse to choose the wrong foods will decrease when you have the opportunity to eat something healthy that is ready to eat.
4. Drink the necessary amount of water, but do not mix your food with liquid. Water requirements are calculated based on your weight and activity level and should be met between meals.
5. Increase your fiber and protein intake throughout the day.
Protein deficiency is linked to sugar cravings. A good fiber supplement usually normalizes blood sugar and keeps it constant for a longer period of time, which minimizes feelings of hunger (low blood sugar).
6. Take a multivitamin with chromium daily.
Chromium is an essential nutrient for the health of the pancreas, the organ responsible for producing insulin and therefore glucose metabolism.
7. Participate in a regular exercise program.
Numerous studies show that regular exercise has a balancing effect on insulin metabolism.
These simple strategies typically work well for 90% of people interested in controlling their appetite.
Incidentally, it should be taken as a sign of another prominent condition that is worth investigating with a doctor who will help you address the underlining imbalance to regain your appetite control
Thanks to Dr. Anca Martalog N.D.