Do you crave certain foods? Are you always hungry between meals? Does your energy fluctuate depending on the food you eat? Are you gaining weight? More than 60% of Canadians have insulin resistance, a leading cause of obesity, heart disease, high cholesterol, and diabetes. With insulin resistance, normal amounts of insulin are inadequate to produce a normal response from fat, muscle, and liver cells. People with insulin resistance have poor control over blood sugar levels and appetite. Regions of the brain responsible for appetite regulation, such as the satiety center behind the ears, respond to insulin spikes after meals by increasing glucose uptake, resulting in decreased appetite and sensation satiety. Think of the appetite control center that has an “off” button that only responds to insulin and fat. With insulin resistance, the appetite never goes out.
With obesity rates reaching epidemic proportions in the last decade, much research has been done in this field.
Researchers have found that the satiety center (located in the part of the brain behind the air) responds positively to good fats and proper blood glucose control.
Here are 8 easy ways to normalize your appetite naturally:
1. Control food portions.
This is an easy way to control your food intake:
Draw a circle like a plate, divide it in half, then divide the half into 2 halves again. Use this model when eating inside or out: half of your plate should be filled with vegetables; ideally raw, the other half should be divided roughly evenly between protein and carbohydrates.
2. Take your time when eating.
Degradation and assimilation work best in parasympathetic (relaxed) mode
3. Plan your meals in advance.
Your urge to choose the wrong foods will diminish when you have the opportunity to eat something healthy out of the box.
4. Drink the required amount of water, but do not mix your food with liquids. Water needs are calculated based on your weight and activity levels and must be met between meals.
5. Increase your intake of dietary fiber and protein throughout the day.
Protein deficiency is associated with sugar cravings. A good fiber supplement normally normalizes blood sugar by keeping it constant for longer, thus minimizing the feeling of hunger (low blood sugar).
6. Take a daily multivitamin with chromium.
Chromium is an essential nutrient for the health of the pancreas, the organ responsible for the production of insulin and, therefore, the metabolism of glucose.
7. Participate in a regular exercise program.
Numerous studies have shown that regular exercise has a balancing effect on insulin metabolism.
These simple strategies tend to work well for 90% of people interested in regulating their appetite.
Otherwise, it should be taken as a sign of another underlying condition worth investigating by a healthcare professional that will help you address the underlying imbalance to regain appetite control.