False hunger: distinguishes genuine hunger and false hunger & bull; hello healthy

"How come you often feel so hungry, huh?" Be careful that you may misinterpret the hunger you feel. Often times, you will not be able to tell when your body is truly hungry and needs food from hunger due to momentary craving or false hunger. If you often feel hungry and follow your desires, weight gain and even obesity can follow you.

What is that true hunger?

True hunger is the feeling where you are really hungry and your body needs nourishment. You can wait to eat if you need to, and once you are full, you can stop eating. At the time of feelingtrue hunger, You feel the need to eat, but not the need to eat certain foods. The food you like and have available will satisfy your hunger, and you won't feel guilty when you're done eating.

What is that false hunger?

Different from true hunger, false hunger aka "fake hunger" is hunger that is not necessarily caused because you are really hungry and you need to eat. False hunger it can happen because you are bored or because of some other emotional influence. Feelings of emotional hunger usually only want to eat certain foods. Usually the desired foods are those that are high in fat and sugar.

At this time, you will continue to eat these foods until they run out, even though you actually feel full. This hunger usually comes on suddenly and when that time comes you feel like eating right away. Often times, you will feel guilty or ashamed after finishing the meal.

How to recognize fake hunger?

In fact, the decision to eat is influenced by a variety of factors, such as atmosphere, smells, social settings, etc. Apart from satisfying your appetite, eating can also calm your emotions or celebrate something. Eating when you are feeling disappointed, stressed, bored, or happy can lead to overeating, which in turn can cause you to gain weight. It is these feelings that you must pay attention to in order to differentiate true hunger with false hunger.

Before you take food, you should consider the following things:

When was the last time you ate? If it was less than 2-3 hours ago, it looks like you are not really feeling hungry (true hunger).
If you eat small, high-fiber snacks, will they fill you up until the next meal?
You can drink one glass of water first, and wait for 20 minutes. Are you still hungry? If you are no longer hungry, it may just be a feeling false hunger moment.

How to avoid fake hunger (false hunger)?

Appetite and hunger have a complex relationship. When you are hungry, an empty stomach and the hormone grelin (hunger hormone) in your blood will signal to your brain that you are hungry. When you are full, the nerves in your stomach send signals to your brain that you are full, but these signals take up to 20 minutes to communicate, and by this time you may be eating too much.

Here are some tips to help you keep your taste buds true hunger:

1. Exercise to control your portions

Usually your eyes are hungrier than your stomach hunger. Things like this that you must recognize and reduce. A researcher named Barbara Rolls and colleagues from Pennsylvania State University found that the more food was served, the more you wanted to eat it. The theory is that environmental cues from serving size mask cues of bodily satisfaction.

2. Eat foods that are full of water

These foods provide more volume, so they are more satisfying. Increasing the volume of your food will help fill your stomach, thereby providing a faster signal of satisfaction to your brain, and allowing you to feel full with fewer calories. Adding soup to your food is an example.

3. Fiber can help satisfy hunger and reduce appetite

Choose foods that are high in fiber, such as fruits, vegetables, and whole grains. Starting a meal with an appetizer in the form of a salad can help you eat fewer calories, because the fiber and water contained in vegetables and fruit are enough to fill your stomach. Remember, fresh fruit contains more fiber and water.

4. Avoid eating buffets

When you are presented with a lot of food choices, you tend to eat more. At this time, all you have to do is limit the diet that you take and choose foods that contain high fiber first.

5. Include protein at your main meal or for a snack

Taking protein-containing foods with less fat can help keep you full longer because they last longer in the stomach. Examples of foods that contain protein with less fat are nuts, low-fat milk, soy protein, lean meat, fish, or chicken.