Hunger results from a slight hypoglycemia, that is to say, a drop in blood sugar, also called sugar level or glucose level in the blood. It’s a physiological signal, which indicates that all the calories from the previous meal have been burned, and it’s time to eat!
The feeling of hunger is sometimes accompanied by a kind of stomach cramp. It normally occurs at a distance from a meal or following a physical activity that consumes glucose (cleaning, gardening, sport). If your satiety (absence of hunger) does not last more than 2 to 3 hours, check the balance of your menus. For example, at noon, the main course is not enough.
Why are some of us always hungry?
The blood sugar could be the key to understanding the provenance of untimely and frequent cravings. A link confirmed by a study published in April 2021 in Nature Metabolism. Researchers collected data on blood sugar responses and other health markers from 1,070 people after they ate standardized breakfasts and freely chosen meals over a two-week period. The participants carried out a fasting blood glucose response test (oral glucose tolerance test) to measure how well their body “processes” sugar. At the same time, they had to wear glucometers continuously to measure their blood sugar for the duration of the study.
After analyzing the data, the science team noticed that some people had suffered “sugar dips” important 2 to 4 hours after the famous “blood sugar spike” that occurs after a meal. Those affected by this variation had a 9% increase in hunger and waited about half an hour less before their next meal compared to other participants, even with similar meals. These same people also have consumed 75 more calories within 3/4 hours after breakfast and about 312 calories more throughout the day.
However, this type of pattern could potentially lead to a weight gain of around 9 kilograms over a year. “It has long been suspected that blood sugar plays an important role in controlling hunger. We show that sugar dips are a better predictor of hunger and subsequent calorie intake than the initial response to a spike in blood sugar after eating. It changes the way we think about the relationship between blood sugar and foods eaten “, Explain the researchers.
Choose foods that fill you up
To “settle down” well, you have to combine fiber, fruits and vegetables, complex carbohydrates, bread and/or starches, and proteins, meat, fish, and dairy products with each meal.
THE’want to eat does not correspond to any nutritional need, it can intervene when we left the table, there is little. It is maintained by the omnipresence ofmouthwatering foods: chocolates at the office, sweets from the distributor at the station, pastries at the corner of the street …
Find sources of comfort other than food
Eating gives pleasure, especially sweet foods which induce the release by the brain of neurotransmitters of well-being (serotonin, dopamine). We often have en want to eat when you are sad, stressed, just tired or idle. To avoid succumbing, you can try to organize your days better, and give yourself activities that are sources of comfort. For example, the regular practice of a sport promotes the production ofendorphins, real happiness hormones.
Avoid snacking between meals
“For your health, avoid snacking between meals”! This slogan legally accompanies many food advertisements, as part of the National Health Nutrition Program. It is true that snacking promotes overweight.
Increased food intakes maintain a high blood sugar (blood sugar levels logically increase after the consumption of carbohydrate foods), and stimulate too much the production of insulin, the hormone involved in fat storage.
Eat all day long disrupts the alternation of hunger and satiety, we thus lose a natural system of regulation. And then we rarely want to snack on a carrot or lentils. Snacking reinforces the imbalance in our meals, which are too rich in fats and simple sugars, too low in fibers and complex sugars (Source: INCA 2, individual and national study of food consumption, 2007).
Snacks to fight cravings
If you have too little appetite to eat full main meals, or if your mornings or afternoons are particularly long, feel free to introduce snacks.
Unlike snacking, in case, consumed regularly at a specific time of the day, are considered by the body as meals, and do not make you fat. Moreover, people who are used to having a good breakfast and having a snack are the thinnest (Source: SUVIMAX and INCA 1 consumer studies).
The ideal snack
It is a cereal product (bread, cereals, cookies), a dairy product (milk, dairy, cheese), and a fruit. This does not preclude from time to time a pastry, a few slices of sausage, or squares of chocolate. Because the desire to eat also comes with the privations that one imposes on oneself …