Since the lockdown was triggered and you are indoors all day because of the quarantine, a very common problem that many people have to deal with is the increase in sudden hunger attacks. Having a fridge and a pantry available at all times certainly doesn't help to stay away from trouble. The risk of gaining weight is increased through continuous snacking and picking not only because of the surplus of calories being introduced, but also because of the extra kilos gained in the last few weeks. "Excess fat in the body can influence hunger and the feeling of being full," explains nutritionist Nicoletta Bocchino. "In fact, when we put on weight hormones like leptin and insulin increase the sense of hunger. In other words, the more we gain weight, the greater the risk of having hunger attacks between meals and gaining extra pounds," says the expert. But what can we do to control the urge to eat all the time? Here are the most common causes of hunger attacks and the solutions to make the outbursts healthier.
Always hungry? Exaggerating with pizza et al
"Excessive consumption of desserts, pizzas, focaccia, baked goods made with refined flours favors high and low blood sugar levels. This mechanism causes increased production of the hormone insulin which in turn stimulates sudden hunger attacks between meals and promotes weight gain," says the nutritionist. The solution? "Try to make healthy, balanced meals every day with vegetables and greens that are rich in fiber. They slow down gastric emptying, promoting a sense of fullness and helps avoid extra food". Pizza should be considered a special treat, a concession that is made once a week.
Always hungry? You're bored
Sometimes outside of mealtimes you eat out of boredom or to calm nervousness and agitation. In the vast majority of cases the choice is comfort food such as savory or sweet snacks (chips in a bag, biscuits, snacks, etc.). "These are foods that have a low satiety index and at the same time provides a lot of calories, sugars and fats harmful to the figure and health that is best avoided," says nutritionist Nicoletta Bocchino. In these cases a useful strategy to counter the hunger attacks suggests the expert "is to have food already portioned, rewarding but at the same time healthy". An example? "A bit of dried fruit covered with dark chocolate can be an excellent solution. It ensures fiber and essential fatty acids that promote fullness at the same time as satisfying the palate. In addition, chocolate is a source of tryptophan, which promotes the production of serotonin, the good mood hormone," exclaims the nutritionist.
Always hungry? Lack of sleep
Lack of sleep at night encourages daytime hunger attacks for several reasons. "Sometimes you eat not out of real hunger but out of tiredness. Moreover, if you sleep poorly at night, the body increases the production of ghrelin, the hunger hormone, and lowers those of leptin, the hormone of satiety" says nutritionist Nicoletta Bocchino. But there's more. "Rest promotes the proper functioning of the metabolism, which helps to transform food into energy". In order to promote sleep and reduce the risk of snacking during the day, expert’s advice suggests "paying attention to the evening meal. At dinner for example, very salty foods such as canned food, cheese, cold cuts, precooked food, and pizza should be avoided. They dehydrate, stimulate thirst and facilitate being awake," concludes the expert.