Do you start getting hunger pangs in anticipation of lunch?
When the stomach is empty it releases a hormone that sets off a chain reaction in the body to make you hungry. Your job is keep this hormone in check during the day so you can keep your hunger in check.
Other factors that cause the hormone to be released are things like alcohol, eating too few calories, and eating greasy, fatty foods.
Here are some strategies that will help you manage these triggers:
Front Load: Studies show that people who ate a higher-calorie breakfast felt satisfied for a longer period of time. Try a whole-wheat English muffin with organic peanut butter or steel cut oatmeal with some shaved almonds (you could even add some protein powder.)
Choose complex carbs and get more fiber. If you eat the wrong kind of carbohydrates — refined carbs such as white bread and pasta — your blood sugar rises dramatically. In response, your body releases a surge of insulin to clear that sugar from the bloodstream. The insulin does its job very efficiently, and the resulting low blood sugar causes hunger sooner. These constant blood sugar ups and downs can wreak havoc on your metabolism, so it's best to eat complex carbs and fiber, which delay the release of sugar into the bloodstream so that insulin levels are kept stable and you feel full longer. Choose quinoa over rice & limit your serving size to 1/4 to 1/2 cup cooked.
Scheduled eating. Eating on a schedule prevents the hormone spike. If you're running errands and are away from the kitchen at one of your typical mealtimes, carry a small bag of almonds with you — you can eat a little something to keep your stomach satisfied until you can have a real meal.
Eat High-volume, low-cal foods. Salads, all Green Veggies and any foods with a high water content count as high-volume, low-calorie foods.
Eat protein. Protein-rich foods help create a long-lasting feeling of fullness. You can make a low-calorie Meal Replacement shake to get you through a meeting at work. Mix it with Almond Milk.
Supplements: We can all use a little extra help to curb cravings. Advocare has a few options to help you:
#1: Crave Check: sustained release caplet that assists in maintaining glucose levels. A 30 Day Supply is only $25.95 (PC receive a 20% discount)
#2: Slim: aids in appetite control (Special: 2 for $49)
Please feel Free to contact Cathy 909-957-2358 with any Questions.