Increase your satiety and avoid snacking

Do you eat healthy but feel very hungry? Can't avoid snacking and feel sweet cravings? Don't you know how to keep your healthy habits sustained over time?

Tips to maintain a healthy diet without hunger

From the hand of Dr. Isabel Viña we give you 3 tips so that you can maintain a healthy diet over time.

Taking care of yourself at meals does not have to be synonymous with hunger. Quite the opposite. Excess control can lead us to lack of control and excesses, ironically. Express summer diets, the secrets to lose weight in 5 days, do not generate anything other than anguish and many (hormonal) disorders in our body.

Dr. Isabel Viña always recommends a diet rich in fiber accompanied by a good dose of exercise and a restful rest. This is not negotiable. But they are not the only factors.

“Having a constant need to eat, not being satisfied with anything, not being able to sleep because of hunger... this is a very unpleasant feeling. And this is not a question of exercising and eating healthy. The brain has the answer,” the expert tells us .

How to achieve more satiety and arrive at meals less hungry?

First of all, we have to understand how satiety works in our body and know the three mechanisms or pathways by which our appetite is regulated:

The local pathway of appetite is gastric distension caused by the amount of food that stimulates the vagus nerve and communicates with the hypothalamic centers that control appetite. This activates brain receptors that signal satiety, making us feel like we have eaten enough and leading us to stop eating.

The hormonal pathway of appetite involves the hormones GLP-1 and GIP, released by the L cells of the small intestine in response to carbohydrate intake. These not only improve insulin sensitivity but also reach the brain and stimulate neurons involved in satiety and caloric expenditure. This makes us feel more satiated and at the same time increases our caloric expenditure at rest.

The serotonin pathway is responsible for regulating appetite by stimulating the natural production of serotonin in the brain, whether through the ingestion of carbohydrates or certain natural compounds, improving mood and reducing cravings. related to "serotonin hunger" or "emotional hunger." Thus, the activation of brain serotonin synthesis reduces the need to consume foods rich in sugars and fats to obtain a rapid increase in serotonin necessary for adequate balance and brain health.

Extra help: supplements to reduce appetite

A diet rich in fiber and protein can make you feel full, but sleep and physical exercise are also very important to regulate appetite. If you also need extra help, there are natural ingredients, present in supplements to reduce appetite, that can give you the extra satiety and calm that you need and that work on the pathways that regulate appetite that we mentioned before. For example:

Local carob extract provides you with extra fiber that makes you feel full sooner and reduces the speed at which food is absorbed and therefore helps you feel full for longer.

Saffron extract is capable of modulating neurotransmitters such as dopamine and serotonin, also involved in the desire, especially for sweet foods.

Hibiscus and lemon verbena extracts have been scientifically shown to activate L cells in the intestine, which in turn stimulate hormones involved in feelings of satiety.

All of these ingredients are found in one of the IVB supplements. SatiSens is a supplement to control appetite and cravings. Its cutting-edge formula can help you optimize the results of your exercise and diet plan.

If you want to know more about this supplement, click here