Appetite Control

The Appetite Problem

Anyone who has followed any kind of diet in the past will know that much of the battle is against your appetite. Many of us eat lunch and feel satified then a few hours latter have cravings for more food. In these times you need a will-power of steel to not reach for junk food. Others simply feel constantly hungry and are unable to stop eatting. While some turn to appetite surpressing pills and supliments, we look at more natural ways to solve the problem of appetite control.

The Food Problem

Often our constant cycle of hunger is due to the kinds of food we eat. Reasearch has shown that many foods are broken down quickly and do not provide a sustained source of energy. These foods, which include such things as white bread and potatoes, cause our blood sugar levels to rise rapidly. The body responds by making large quantities of insulin, the hormone that lowers sugars, causing a big drop in blood sugar levels. Sudden drops like this can cause us to crave fatty, sugary foods to address our body's sudden lack of sugar.

Satisfying Foods

In the same way that some foods release energy quickly, there are also foods that release energy at a slower pace. The speed at which foods release energy to the body is measured on a scale called the 'glycemic index'. High glycemic foods are those that release their energy quickly. Many high glycemic foods are starchy carbohydrates. Low glycemic foods are those that release their energy slowly. This group includes most fruits, nuts and pulses but there are some surprising exceptions and for a comprehenisive list of foods with their rankings we suggest you check out: The GI Food List. Eatting more low glycemic index foods and less high glycemic foods will allow you to eat less whilst still feeling full. It will also help your body to better regulate it's metabolism as the supply of energy will be more consistant.

Meal Timing

Meal timing is another important factor in appetite control. Eating regularly will help you to feel less hungry so you will not eat so much at each meal. Try to eat smaller meals at breakfast, lunch and dinner but arrange to have a morning and afternoon snack. Try and aim for a low glycemic index snack such as an apple, a few cherries, some dried appricots or a small handful or almonds. The snacks will help you to keep going until the next meal and should help you to eat less at each meal.

Another consideration is the times at which you eat meals. Try to eat bigger meals early in the day so that you have time to burn off the calories. Eating just before you go to bed is a recipe for obesity. During sleep your metabolism is slowed and your body stores any unneeded energy for later use; usually as fat. Eating late charges your body full of energy that goes unused as you sleep. It is also important that you eat breakfast so that you spread the energy you need though out the day, and so that you don't get really hungry and over eat at later meal times. Studies have shown that those who skip breakfast find it much harder to keep their weight under control, so it truly is the most important meal of the day.

Eating regular low glycemic index meals should help to keep your appetite under control and regulate your metabolism.