Yesterday I wrote about the mechanisms behind appetite control and regulation. I recommend you read that post here.
The short of it is that if you currently have an out of control appetite, it is not just your will power or lack of personal control!
It all has to do with hormones and neuro regulation of the bodies metabolism.
So today I’m going to give you some practical tips to take control of the reins and bring your appetite back into balance.
5 Tips to Rein In An Out of Control Appetite
1. Reduce sugar and carbohydrates
When we can master carbs, we can master appetite and metabolism!
Excess sugar and carbohydrate consumption produces more insulin, this blocks the leptin signal and this means we always feel hungry.
Sugar is a refined carbohydrate. So are all the white things, white flour, white pasta, white bread and so forth. If you need to learn more about simple and complex carbs, listen to this podcast.
Sugar and simple carbs absolutely have to get the cut if you really want to rein in your out of control appetite.
Have you noticed that when you eat chocolate or sugar you just want more?
Sure, we love the taste of sugar but it’s more than that, it’s our hormones and brain responding as well.
You also want to limit your intake of wholegrains like brown rice or gluten free wholemeal pastas. All carbohydrates increase insulin and although these don’t increase insulin as fast, keeping them to around 2-3 serves a day is the limit. One serve is equal to 1/2 cup.
Cut down or eliminate sugar and refined carbohydrates and limit complex dense carb sources like brown rice and pastas to 2-3 serves a day maximum.
2. Take a short walk after meals
The main time we produce insulin and generate a hormone response is directly after meals. So one great way to decrease the production of insulin, increase our insulin sensitivity and leptin signalling is to take a short walk after meals.
It doesn’t have to be a power walk, just a stroll is good enough. This greatly improves the neuro regulating response of our hormones, helping that appetite come back into balance.
Take a 5-10 minutes walk after meals, especially when you do eat lots of carbohydrates.
3. Increase vegetable intake
Vegetables are a source of carbohydrates as well, which is something many people are not aware of.
In fact, they are the best source of carbohydrates we can include in our diet because of their positive effect on gut bacteria, inflammation, appetite, and many other things.
You MUST eat at least 5 serves a day but getting more is even better.
I’ve found that most people do not eat enough vegetables and it’s one easy practical way you can improve your appetite.
Check out this awesome veggie bake recipe.
Use this simple chart to select your carbohydrate sources.
4. Increase healthy fats
Don’t fear fat, fear sugar!
Fat is not the enemy and does not make you fat, sugar does. The whole fat thing is a myth!
Well, that is if you eat healthy fat like olive oil, coconut oil, butter, macadamia nut oil, flaxseed oil, avocado, nuts and seeds.
We need fat for many important functions in the body, so make sure you include some healthy fats with every meal.
Here is a short run down of what a healthy meal template looks like.
Include a source of health fat at every meal to help stalize energy, metabolism and appetite.
5. Eat an Anti-Inflammatory diet
Inflammation in the body interrupts many metabolic functions, including appetite.
So when we eat an anti-inflammatory diet, we naturally improve many things.
Don’t know how to get started on an anti-inflammatory diet? Click here to read an article with some great tips.
Eat anti-inflammatory foods 80-90% of the time.
Click Here to purchase my detailed Anti-Inflammatory Food Lists.
If you follow these simple tips, you WILL regain control of that out of control appetite, I guarantee it!
Start with the sugar and refined carbohydrates because even that will greatly reduce your appetite so you feel more in control.
Jedha
Nutritionist & Health Counselor
What about diet coke? I love it but I am concerned about drinking it note that I have type 2′ diabetes.
Steer clear of diet coke Karen, it’s a no no for diabetics. Despite commonly marketed advice, artificial sweeteners have been shown to increase weight gain/obesity and contribute to diabetes.
Here are a couple of posts I wrote about sweeteners for diabetes that you might want to read:
http://goodfoodeating.org/9740/best-diabetic-sugar-substitute/
http://goodfoodeating.org/9770/is-sucralose-good-for-you/
Hope you find those helpful