how to reduce cravings;best thing, good health



 On the first day, when you decide to go on a diet, if you sit down at the table while saying you have to reduce what you eat, you automatically think of other foods while eating. Even if you're not on a diet, if you want to taste other people's food as the saying goes, 'other people's rice cakes look bigger', or if you're already full but don't stop using your chopsticks while shouting for one more bite, chances are you've got 'food cravings'. Big. 'Food greed', which is difficult to control to the extent that it sometimes ruins a relationship. Today, let's learn about gluttony.



 causes of food cravings


1. Influence of Hormones


On an empty stomach, our body emits an appetite-increasing hormone as a signal to send food from the stomach, and this hormone is the 'ghrelin hormone'. Ghrelin, commonly referred to as the fasting hormone, rises before a meal and decreases after a meal. It is said that food is needed to lower the level of the hormone ghrelin, which is continuously secreted by the stomach, so food cravings occur without knowing it. The higher the level of this hormone, the more difficult it is to stop eating at will, so if you often hear about cravings, you should think about whether hormones are the cause.


2. Genetic problems


Many of you may know that there is an obesity gene. Following him, the discovery of the gluttony gene revealed the possibility that gluttony could be genetically inherited rather than a simple hormonal or psychological problem. It is said that people with a defect in the gluttony gene along with the obesity gene are more obsessed with calories and food compared to those who do not.


3. Psychological problems


There will be times when you are particularly craving for food on a stressful day. This is because, when placed in a psychologically unstable state such as anxiety, depression, or fire, the secretion of appetite hormones such as ghrelin becomes more active, and the level of serotonin, a hormone that gives happiness and satisfaction, decreases. Serotonin plays an important role in reducing appetite, and a decrease in serotonin levels can lead to cravings and overeating.


How to reduce your cravings


When you fall into a vicious cycle of food cravings, you completely ruin your healthy eating habits. In this regard, Fox News has introduced three new ways to reduce cravings.


◆Eat more fiber-rich foods Fiber, the difficult-

to-digest part of carbohydrates, can help prevent cravings or cravings for sweets. Fiber is abundant in whole grains, legumes, vegetables and fruits.


Fiber slows the entry of sugar into the bloodstream and helps regulate blood sugar fluctuations. When blood sugar is stable, energy can be maintained between meals. Fiber keeps blood sugar stable and helps reduce cravings.


Brush your teeth frequently.

After eating, use dental floss to remove debris, and use a toothbrush and mouthwash to clean your mouth. After cleaning your mouth like this, you will feel less craving to eat more.


In particular, cleaning your mouth with dental floss not only gives you a feeling of freshness and satisfaction, but also has a very good effect on your oral health. When food particles remain between the teeth, bacteria can form and corrode the enamel (enamel) of the teeth. By flossing and brushing your teeth well, you can keep your teeth strong by removing these bacteria.


◆ Reduce your carbohydrate intake

Many people mistakenly believe that a low-carb diet will make you want to eat more carbohydrates. But in reality, eating a low-carb diet will reduce your cravings.


Studies have shown that eating a low-carb diet significantly reduces cravings for carbohydrates. In clinical studies, carbohydrate-restricted diets have also been shown to reduce cravings for sugary and carbohydrate-rich foods.