Appetite Control

Many of us are looking for ways to lose weight.  However, some people give up because they find they're hungry. When people change their eating habits one thing that comes to mind is appetite control.  Depending upon how you are changing what you're eating you could disturb hunger hormones.  Instead of creating a deficit that could cause you to feel hungry let's look a little deeper into weight loss and appetite.

For one, simply cutting calories of the same foods you eat is not enough.  That's because hunger hormones come into play, which causes many to feel hungry.  Researchers aren't entirely sure why that is, but one thought is to look at dietary quality.

Speaking of dietary quality, you may know that your stomach talks to your brain.  For example it lets your brain know when you're full. But, did you know that your adipose (fat) tissue also talks to your brain?  Essentially, your fat cells communicate via hormones which can have an impact on your appetite, hunger, calorie intake and biomarkers of cardiovascular and metabolic health. What's interesting is that your dietary pattern can affect how much of a particular hormone is produced by your fat tissue. 

Here are some things you can do to help your brain send messages that you are full:

• Consume a high intake of vegetables, fruit, whole grains, nuts, and legumes.
• Reduce your intake of sugar-sweetened drinks, red/processed meat, trans fat and sodium.
• Consume alcohol in moderation.

Over time, applying these tips can improve the hormone levels associated with communicating between your adipose tissue and your brain.  That would include leptin and adiponectin, and those affect your appetite, as well as chronic disease risk.

What exactly is leptin and adiponectin?  Your fat cells produce leptin, which regulates appetite and metabolism.  Unfortunately, when people become overweight or obese, they produce too much leptin and that leads to leptin resistance. That resistance can cause more hunger and also slow down your metabolism. Thankfully, improving your diet quality can lessen leptin resistance. 

Apiponectin is also produced by the fat cells.  It turns out that dietary quality can positively affect it too!  However, "obesity is associated with decreased secretion of adiponectin, which is the opposite of what you want." But, increased amounts have been shown to reduce the risk of diabetes, and improve how your body responds to insulin.

Now, let's take a look at food triggers.  At some time or another we all get cravings for things.  However, sometimes these cravings come on when we're not even hungry.  That's because we have smelled or seen food that looks delicious.  Interestingly, just the sight or smell can produce the following real biological signals:

• Saliva production
• Increase in stomach digestion
• Relaxed stomach muscles, which makes room for more food
• Increased stomach contractions to move food through your gut
• Surges in insulin that causes your blood sugar to decrease which makes you hungry

The good news in that these effects are only temporary - as long as you avoid the food you're craving.  Easier said than done though!  So, what are some ways we can avoid eating those foods we crave?  Here are a few strategies you can use.

• Stick to regular meal and snack times:  Your stomach actually comes to expect food at certain times.  If you graze all day then you are essentially teaching yourself to continually crave food all of the time.
• Eat a very high fiber diet:  Try to aim for 35 to 55 grams of fiber daily.  This will help decrease hunger and help with weight loss.  It is helpful to spread your intake throughout the day.  Please note you will want to increase your intake slowly and drink at least 8 glasses of water daily to avoid any GI discomfort.
• Eat protein:  For example, lean sources of protein like chicken, fish, and eggs having excellent staying power and can keep you feeling full longer.
• Flavor:  Strong flavors help with appetite control because it's easier to get our fill of them.
• Eat slowly:  Taking time to enjoy your food allows you to enjoy your food.  You will be able to take in the aroma, flavor and texture of your meal.  You need all of these things to feel satisfied.
• Be aware of triggers:  If you know that certain foods cause you to lose control then keep them out of sight, or better yet out of your home!
• Variety:  The more variety you have the more chances there are for you to overeat.  That's because our mind looks at them like a buffet, which triggers us to eat more.  Instead, limit your choices of high-calorie foods like cookies you keep, but feel free to have a lot of many different non-starchy vegetables like celery and cucumbers.
• Distract yourself:  The next time you are triggered try distracting yourself.  Doing this will push that craving our of your short-term memory.  You could call a friend, do a puzzle, go for a walk, or even drink a glass of water.
• Sleep:  We need 7 to 8 hours of sleep each night.  If you find that you aren't getting that if can affect your gut hormones and cause you to feel hungry.

Reference:  Health & Nutrition Letter, Tufts University, April 2017, VOL. 35, NO. 2, Mastering Appetite Control (pp. 4 & 5).