Sometimes we feel like craving food all day. But are we really hungry or is it just the desire to eat? How can we differentiate between the two and manage better our cravings?
Hunger is a physical manifestation
Craving for food is the result of mild hypoglycemia, a state when glucose (sugar) levels go down. It is a physiological signal, which indicates that all of the previous meal calories were burned, and it's time to eat!
This sensation is sometimes accompanied by some kind of stomach cramp. It normally begins some time away from a meal, or after a physical activity which we have done which consumes glucose (cleaning, gardening, sports). If our satiety (lack of hunger) will not last more than 2 to 3 hours, we should check the balance of our menus. For example, at noon, only a main course is not enough. For a meal to be satisfying we should include in each meal, food that is rich in fiber, fruits and vegetables, complex carbohydrates( bread and / or carbohydrates, and proteins), meat, fish and some dairy products.
The desire to eat all the time is purely psychological
The desire to eat does not correspond to any nutritional need, it can come back even if we have left the table not so long ago. It is many times the result of tempting food like chocolates in the office, a candy dispenser at the station, pastries at the corner shop ...
Very often pleasure comes first! Eating would be purely for fun, especially when eating sugary foods that induce the release of neurotransmitters in the brain's well-being (serotonin, dopamine). We often feel like eating when we are sad, stressed, tired or simply idle. We should try to avoid this organizing our days better and we should try to participate in activities that we like to do for consolation as to avoid being consoled by food.. For example, practicing a sport promotes the production of endorphins, which are hormones that make us feel happy and in high spirits.
Unhealthy snacking makes us overweight
For our good health, we should avoid unhealthy snacking between meals! Too much snacking promotes obesity.
Food intake brings up our blood glucose (blood sugar increases after eating carbohydrate foods), and stimulates the production of too much insulin, a hormone that is the culprit for fat storage.
Eating all day long disrupts the alternation between hunger and satiety, it makes us lose our natural rhythm and let us face the truth we rarely want to nibble a carrot or lentils we often go for sugary foods for comfort!. Snacking increases the imbalance of our meals, our meals will turn out to be too high in fat and simple sugars and too low in fiber and complex sugars.
How snacks help us fight against food cravings
If you have little appetite to take a full main meals, or if your mornings or afternoons are particularly long, do not hesitate to introduce healthy snacks.
In contrast to snacking, healthy snacks, consumed regularly at a specific time of day, are considered by the body as fuel, and do not make us gain weight. Very often people who have a habit of taking breakfast in the morning are among the thinnest. But what should we have as a snack? For healthy eating we should take a cereal or something made from grains like bread for example, a dairy product like cheese, but among the best, the best snack is to take a fruit!
Fruit have neither fat nor complex sugars!