Bingeing on food can be something that’s really difficult to control in terms of what and how much we eat. However, merely putting dietary restrictions on ourselves can often have the opposite effect – negatively influencing us mentally and emotionally. So is there a way to control our appetite without having to feel hungry constantly I hear you ask? Satiety is the ‘suppression’ of hunger for a period that starts after the end of eating, that is until you feel hungry again.
It is the feeling of fullness which then impacts how much and how soon you next eat. So, feeling satiated after eating can help you to manage your appetite and improve your health, especially if you’re struggling. Here are three simple things you can adopt to regulate your appetite by managing your satiety in Bingeing 101: 3 Easy Ways You Can Control It!
Ghrelin is the hunger hormone that is produced in the gastrointestinal tract. After eating, the secretion of ghrelin decreases and at the same time leptin, the satiety hormone, increases to induce the sensation of fullness. Essentially, leptin is your friend here as it tells your body when to stop eating.
1. Eat Lots of Protein
Studies have shown that amongst the other macronutrients, protein contributes to a greater level of satiety, thus you’ll be less likely given to food bingeing. Protein-induced satiety may be due to protein increasing the concentrations of satiety hormones (e.g. leptin), whilst reducing ghrelin levels, and other various mechanisms (that I shan’t bore you with the details of today!) Therefore, it makes sense to have a good amount of protein with every meal.
2. Minimise Sugar/Carbs
High amounts of sugars such as fructose and sucrose, can cause a cascade of undesirable reactions in the body.
They can impair the ghrelin response after meals, increasing insulin levels which leads to insulin resistance and interrupts leptin production. Simple carbohydrates such as cereals can also disrupt leptin production because they contain lectin which bind to the leptin receptors, thus obstructing the proper functioning of leptin.
3. Sleep Well
How much and how well you sleep can also affect the secretion of leptin. Studies have shown that those who didn’t sleep well, had a 15% lower leptin level than those who did. This is because leptin levels usually rise during the sleep cycle. So, if your body is not well rested, less leptin is released, and more ghrelin is produced. Therefore, it’s a good idea to sleep the recommended 8 hours and stay well rested!
This was a quick brief guide of tips on how to prevent yourself from food bingeing. You’ll find that by a few simple changes in your eating habits and lifestyle, you can live a higher quality of, and healthier life. Stop bingeing, start living! Are you struggling with the topic of food bingeing these days, what have you tried to outwit it so far? Let us know in the comments below or join in the conversation on Facebook, Twitter & Instagram!