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Dec 19

Weight loss: 7 reasons youre always hungry and how to curb cravings in just an hour – The Sun

Lose Weight Safely Comments Off on Weight loss: 7 reasons youre always hungry and how to curb cravings in just an hour – The Sun

WE'VE all been there - that moment when you've finished a meal, only to crave more food.

For some the cravings strike every time they eat - which can be especially harmful if you're trying to lose weight.

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Now, top dietitian Lyndi Cohen has shared seven key reasons why you're always hungry directly after eating a meal - and what you can do to combat it.

Here, the Sydney-based expert details the factors behind cravings - from not eating enough fruit and veg to needing more balance...

Many people find themselves always having 'room for dessert', even after eating a big meal.

Lyndi says this is down to somethingcalled sensory-specific satiety - which means your satisfaction declines as you eat a certain type of food...and crave a new flavour instead.

"A really important factor is how interesting you find the food," Lyndi wrote on her blog.

"After eating a plate of savoury food with one kind of flavour profile, youll eventually get bored of it. And this will contribute to why you stop eating.

Even just a mouthful of something new should help take the craving away

"However, your body craves variety.

"So it wants a new flavour - lets say something sweet like ice-cream or chocolate - simply because its new or different."

How to get around this...

Lyndi recommends eating "until satisfaction" - meaning you stopeating before youre full.

She adds: "If you get the craving for something sweet, choose something like a mint or a piece of chocolate or a little fruit or yoghurt.

"Even just a mouthful of something new should help take the craving away.

"Eat it with enjoyment without a side serving of guilt."

If you're always dieting, one of the reasons you might feel hungry after food is that you feel emotionally deprived...and never really satisfied.

So, if you cut out certain foods from your diet, you're more likely to crave them and seek them out more.

Lyndi says: "If at the back of your mind, you feel like youre not allowed to eat a certain food like pasta or peanut butter straight from the jar, it will always seem interesting to you.

"This is why creating a list of bad or forbidden foods backfires.

"Even trying to be good' is mindset creates a sense of lack, leaving you feeling unsatisfied, no matter how much you eat."

How to get around this...

Lyndi recommends allowing yourself to eat a little bit of everything - and that way you won't feel like you need to gorge on food later.

Many fad diets are all about cutting out entire food groups - and this will only serve to make you want to eat more.

In particular, Lyndi points out that cutting out certain foods creates an "imbalance" in the body - and you feel hungry because your body is still craving something it literally needsto function.

Lyndi says: "Theres a reason dietitians recommend including each of the key food groups in each meal.

Eating balanced meals keeps your tummy fuller for longer, your body energised and your brain brilliant

"Its because eating balanced meals keeps your tummy fuller for longer, your body energised and your brain brilliant."

How to get around this...

Lyndi saysnext time youre whipping up dinner or eating out, check if your meal includes a serving of healthy fat, slow-burning carbs, plenty of veg and a little bit of lean protein.

She adds: "This humble hat-trick will help keep you feeling satisfied for a lot longer than avoiding carbs or fats altogether and itll also make sure youre getting the nutrients your body needs to be healthy."

You might be hungry after you've eaten because you simply haven't consumed enough calories to function throughout the day.

Lyndi says: "If you under eat at one meal, chances are youll end up eating more at the next meal.

"The problem with under-eating at breakfast or lunch is that youre way more likely to overeat or binge because youre completely burnt out and starving from running on empty."

How to get around this...

Lyndi says to avoid this you need to make sure your lunch is satisfying to keep you going throughout the day.

If you under eat at one meal, chances are youll end up eating more at the next meal

She says: "Youre better off eating a substantial lunch full of healthy fats, slow-burning carbs and lean protein, a powerhouse trio thatll keep you energised while youre running around being your best self.

"A solid lunch means you can happily enjoy a lighter (albeit balanced) dinner before laying horizontally for ideally 7+ hours."

While you might be getting enough calories in, this means nothing if you're not getting the right servings of fruit and veg.

"Vegetables bulk out your meals, giving you plenty of roughage to fill your stomach This helps you feel full," Lyndi says.

How to get around this...

Lyndi recommends you get five to ten serves of vegetables a day.

She adds: "Bulking up your breakfast, lunch and dinner with a few sneaky vegetables and fruits will add more roughage, fibre and volume to your meal, helping you feel more satisfied."

Many people confuse hunger with thirst as the sensations are similar, especially after eating.

"To avoid confusion, I like to have (and finish) a big glass of water at every meal," Lyndi says.

How to get around this...

Lyndi says carrying a water bottle with you everywhere you go can help you beat thirst.

And she recommends checking your pee to see if you really are hydrated.

She adds: "If its light yellow or clear and has no smell, youre drinking enough.

"If its very yellow and has a strong smell, you need to drink more."

Many people will constantly notice they have sweet cravings after a meal even though they're not actually hungry.

Lyndi says this could be more of a habit than a necessity.

How to get around this...

Lyndi recommends the 'one hour trick' - as she doesn't believe in depriving yourself.

Explaining her tip, she says: "Firstly, give yourself permission to have the treat.

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"Then, you simply have to wait an hour to eat it. If you still feel like the treat after the hour, you can have it.

"Most often, youll forget about the craving altogether. Dont set a timer or alarm clock.

"If you havent stopped thinking about it after the hour is up, and you still feel like eating it, then its yours to enjoy."

For more of Lyndi's health and nutrition tips, you can visit her blog here.

Follow this link:
Weight loss: 7 reasons youre always hungry and how to curb cravings in just an hour - The Sun

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