For many people, the feeling of hunger Steady can become a real challenge, even if you have eaten recently. No matter how much food you eat, the satiety it seems not to arrive and the anxiety food intensifies, generating frustration. This phenomenon, so common in those who seek lose weight or keep a balanced dietit has a scientific explanation and there are solutions that can help us combat it. In that sense, nutritionist Roberto Vidal shared, in a recent interview on the program ‘The Wild Project’, several tips to combat that feeling of constant hunger. In the conversation, the nutritionist delved into the complex biological process that regulates hunger and satietyand how, with a few simple adjustments in daily dietit is possible to improve the relationship with food and avoid the dreaded binge eating.
In the interview, Vidal began by explaining how satiety works in the human body. “When your stomach is empty and your energy levels drop, a hormone called ghrelin begins to be secreted in the walls of the stomach,” says Vidal. This hormone travels to the brain and activates zone responsible for hunger in it arcuate nucleus of the hypothalamusgenerating the desire to search for food. “It is really very interesting how the brain regulates this process, activating the hunger or satiety zone more, depending on several factors,” added the expert.
One of the key aspects of this process is that, from the moment the stomach begins to fill, the body begins to receive signs of satiety. However, Vidal clarifies that this is not always enough. “The simple act of filling the stomach sends a signal to the brain, but that does not guarantee lasting satiety,” he said. This is where the food choice. Fats and proteinsAccording to Vidal, they have a much more satiating effect than carbohydrates, since They slow down gastric emptying and prolong the feeling of fullness.
Nutritionist recommendations
For those looking practical and healthy options To feel satiated for longer, Vidal offered some recommendations. “For many people, nuts work well as a snack, since the fats and proteins they contain stimulate satiety,” he says. However, he warns that these foods do not create a great feeling of fullness. “Then, if you want something more filling, a sandwich is a totally valid option,” he says, highlighting that It is important to accompany bread with healthy fats and proteins to maximize the satiating effect.
For those who prefer something more lightVidal suggests options like whipped cheese with fruit or toast with avocado, egg or ham. “Both sweet and savory options would be totally viable,” he adds, highlighting that the important thing is combine foods well and ration quantities properly.
On the other hand, the nutritionist also addressed a very common problem, night hunger. According to him, one of the main causes of this phenomenon is the lack of a proper dinner. “It is normal that if you have not had dinner properly because you are afraid of gaining weight, you get up at 3 or 4 in the morning and devour the refrigerator,” he warns. The solution, according to Vidal, lies in make good food choices starting with breakfastmaking sure to include satiating foods that help control hunger throughout the day.
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