17 Jun 2024

Increase your satiety and avoid snacking

apetito metabolismo

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Do you eat healthy but feel very hungry? Can't stop snacking and crave sweets? Don't know how to maintain your healthy habits over time?

Tips for maintaining a healthy diet without hunger

With Dr. Isabel Viña, we give you 3 tips to help you sustain a healthy diet over time.

Eating well doesn't have to mean being hungry. Quite the opposite. Too much control can ironically lead to a loss of control and overeating. Quick summer diets and secrets to lose weight in 5 days only cause distress and many (hormonal) imbalances in our bodies.

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

“Constantly needing to eat, never feeling full, not being able to sleep due to hunger... this is a very unpleasant sensation. And this isn't about exercising and eating healthy. The brain holds the answer,” the expert tells us.

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

First of all, we need to understand how satiety works in our body and know the three mechanisms or pathways that regulate our appetite:

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

The hormonal appetite pathway involves the hormones GLP-1 and GIP, released by L-cells in 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 calorie expenditure. This makes us feel more satiated and at the same time increases our resting metabolic rate.

The serotonin pathway is responsible for regulating appetite by stimulating the natural production of serotonin in the brain. Whether through carbohydrate intake or certain natural compounds, it improves mood and reduces food cravings related to "serotonin hunger" or "emotional hunger." Thus, activating brain serotonin synthesis reduces the need to consume foods rich in sugars and fats to obtain a rapid serotonin boost necessary for adequate brain balance and health.

An extra boost: supplements to reduce appetite

A diet rich in fiber and protein can provide a lot of satiety, but sleep and physical exercise are also very important for regulating appetite. If you also need an extra helping hand, there are natural ingredients, found in appetite-reducing supplements, that can provide the extra satiety and calm you need and work on the appetite-regulating pathways that we mentioned earlier. For example:

Carob extract locally provides an extra fiber boost that makes you feel full sooner and slows down food absorption, thus helping you feel satiated for longer.

Saffron extract can modulate neurotransmitters like dopamine and serotonin, which are also involved in cravings, especially for sweets.

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

All these ingredients are found in one of IVB's 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