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Hunger attacks during the day? Best strategies to avoid them

It often happens that during the course of the day you have incredible hunger attacks, that you no longer reason until you put something under your teeth. These attacks can depend on many different factors, such as a bad breakfast, stress, nervous hunger and much more.

However, there are some scientifically proven techniques that help to combat this feeling, or at least to prevent these attacks from occurring in the first place. Much depends on the type of life one leads, and this is the root of 90% of the causes of hunger attacks.

Of course, this is not the only reason, and it is indeed important to go into the causes and possible remedies of hunger attacks.

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How to deal with hunger attacks throughout the day? These are the strategies of the experts
It often happens that during the course of the day you have incredible hunger attacks, that you no longer reason until you put something under your teeth. These attacks can depend on many different factors, such as a bad breakfast, stress, nervous hunger and much more. However, there are some scientifically proven techniques that help to combat this feeling, or at least to prevent these attacks from occurring in the first place. Much depends on the type of life one leads, and this is the root of 90% of the causes of hunger attacks. Of course, this is not the only reason, and it is indeed important to go into the causes and possible remedies of hunger attacks.
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Some background information
In nutrition, one of the most important things is regularity. In fact, if one skips meals or eats too little, the body can start desperately seeking food, leading to hunger attacks. These attacks inevitably lead to overeating. Proper meals are those that include complex carbohydrates, proteins and healthy fats. The former are digested very slowly by our bodies and allow us to have a constant source of energy. Proteins are nutrients that provide a sense of satiety and can help control appetite. Finally, healthy fats can help maintain satiety and provide long-term energy.
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Drinking a lot is important to fight hunger
At the level of brain biochemistry, not everyone knows that hunger can be confused, by our brain, with thirst. This is because the signals that reach the nervous system are similar, and therefore a stimulus that wants us to drink can be confused with another, similar stimulus that induces us to be hungry. Drinking plenty of water can undoubtedly help the brain not to be fooled by recognising between the two types of stimuli and, therefore, make us less hungry.
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Making healthy and nutritious snacks
When one is gripped by a hunger attack, it is easy to bite into the first thing that comes along, thus adding empty calories to our body, i.e. calories that have no nutritional value whatsoever. Instead, to keep these attacks under control in the future, it is best to choose healthy and nutritious food, such as fresh fruit, and avoid snacks high in sugar and saturated fat, such as chips, sweets, biscuits and other packaged foods.
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Avoid sugars, they increase the sense of hunger
Sweets, sugary drinks, fruit juices, biscuits and snacks provide large amounts of simple sugars. This will first lead to hyperglycaemia, i.e. an excessive amount of sugar in the blood, and then very quickly to hypoglycaemia, i.e. the opposite condition. This will only provoke a new attack of hunger. Such a trend leads to other disorders, such as weight gain and cardiovascular diseases.
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Resting also helps fight hunger attacks
Specifically, prolonged lack of sleep can create hormonal imbalances that lead to increased hunger pangs. Making sure you get the right amount of sleep, especially in terms of the number of hours you sleep each night, can help reduce hunger pangs, while sleeping too little increases levels of ghrelin, an appetite-stimulating hormone, and reduces levels of leptin, which helps regulate satiety.
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Physical activity is also helpful against nervous hunger
During physical activity, whether in the gym or outdoors, the body produces substances called endorphins, which help reduce stress and improve mood, and also regulate hormones that control appetite, such as ghrelin and leptin.
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