Are you addicted to eating? Is it driving you to eat more and more without any control? Do you want to find out how to eat less?

Food manufacturers are constantly marketing the sale of processed food, billions of pounds are spent on processed food every year. The last thing they want you to do is learn how to eat less!

One of the strategies of food manufacturers is to add various flavourings that stimulates your brain’s reward system and this triggers you to keep coming back for more.

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But did you know that you can trick your brain to eat less?

Here are three ways to combat the urges and cravings and learn how to eat less…

1) Eat More Good Quality Protein

Adding good quality protein to your meals is one of the best ways to eat less.

Protein is a macronutrient that helps to build muscles, repair cells, keep your metabolism running, control your appetite and keep your blood sugar balanced.

Studies have shown that protein helps to feel you up and keep you full for longer. A review study published in the Journal of the American College of Nutrition found that a diet with a high protein content increases the body’s ability to burn calories and makes you feel full for longer compared to a diet with a low protein content.

Protein has also been shown to decrease the level of your hunger hormone, ghrelin so you eat less.

A study published in the American Journal of Clinical Nutrition investigated whether a high-protein breakfast will fill you up more than a high-carbohydrate breakfast through the suppression of ghrelin, the hunger hormone.

The study found that a high-protein breakfast decreased the concentration of ghrelin overtime than the high-carbohydrate breakfast. The high-protein breakfast also increased the secretion of cholecystokinin, a hormone involved in controlling the appetite.

Good quality protein to add to your meals are: wild-caught fish, legumes (beans, chickpeas & lentils), chicken, turkey, lean meat, eggs, nuts and seeds.

2) Eat Mindfully

Eating mindfully is another way to ultimately eat less. It is important to pay more attention to what you eat, how you eat and how much you eat. It will teach you to distinguish between real hunger and cravings.

Eating slowly and being careful about how you eat has been shown to make you eat less and control your appetite. In a study published in the Journal of the Academy of Nutrition and Dietetics, the effect of slow and fast eating was accessed in normal and obese individuals. The study found that eating slowly and carefully reduced their food intake, led to lower hunger ratings and increased fullness ratings.

Another study published in the Eating Disorders Journal found that mindfulness-based eating decreased episodes of binge eating and improved the individual’s self-control with regard to eating.howtoeatless_2
3) Get Good Quality Sleep

Getting good quality sleep is one of the ways on how to eat less.

Your hormones have a huge impact on your appetite throughout the day. Not having enough sleep has been shown to affect the hormones – leptin (controls hunger and feelings of fullness) and ghrelin (hunger hormone).

A study published in the PLoS Medical journal found that participants who didn’t have enough good sleep had reduced leptin and high ghrelin levels which increased their appetite and made them eat more.

Bottom Line

Processed food can be very addictive and make you crave for more food so you eat more.

It is important for you to eat real natural whole food which will nourish your body and give it the right nutrients to flourish. This will reduce cravings so you eat less.

So putting into practise all three ways mentioned above and eating whole natural real food are effective ways to eat less.

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References:

Halton T L, Hu F B (2004) The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition, 23: 373-385.

Blom W A, Lluch A, Stafleu A, Vinoy S, Hoist J J, Schaafsma G, Hendriks H F (2006) Effect of a high-protein breakfast on the postprandial ghrelin response. American Journal of Clinical Nutrition, 83: 211-220.

Shah M, Copeland J, Dart L, Adams-Huet B, James A, Rhea D (2014) Slow Eating Speed Lowers Energy Intake in Normal-Weight but not Overweight/Obese Subjects. Journal of the Academy of Nutrition and Dietetics, 114: 393-402.

Kristeller J L, Wolever R Q (2011) Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation. Eating Disorders, 19:49-61.

Taheri S, Lin L, Austin D, Young T, Mignot E (2004) Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medical, 1: e62.

 

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