One of the concerns of many people who do little or no physical activity is gaining weight. In people with sedentary lifestyles , the caloric balance would have to be compensated by reducing food intake per day. There are certain tricks to eat less without starving or anxiety.
It is a matter of carrying out certain strategies that start a hormonal response that acts on the mechanism of appetite and satiety. Let’s see below some keys so that you eat less without this implying added stress.
Fast without starving
Skipping breakfast is associated with increased growth hormone production and therefore increased lipolysis. Also, due to a series of hormonal interactions between GH and ghrelin, you are less likely to feel hungry in the morning than at other times of the day.
During the fasting period, the intake of black coffee, tea, water and caloric beverages is allowed. You can take advantage of the anorectic effects of coffee (appetite suppressant) to reduce the urge to eat throughout the morning. Remember not to sweeten it so as not to break the hormonal mechanisms of fasting.
This dietary protocol is associated with a marked improvement in body composition, according to a study published in the journal Clinical Nutrition ESPEN . In addition, it causes improvements in the lipid profile and insulin sensitivity.
Unless you are pregnant or have a recurrent uncontrolled migraine, this protocol may be for you. Start by trying not to eat breakfast for at least 3 days a week, trying not to consume caloric foods in an interval of at least 16 hours.
If you already have experience with fasting, you can extend this recommendation to every day. Experts can fast for 24 hours a week to further reduce the overall caloric count.
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkPrivacy policy