How to eliminate the constant appetite according to Harvard
The fight against obesity has become one of the missions of medicine and nutrition today. Fight against what is considered one of the great epidemics of S.XXI It goes through understanding how our body works and knowing why it acts in one way or another. One of the activities that most affects the weight of people is that of eating between meals in response to a constant appetite.
In this aspect he has focused his research David S. Ludwig, Harvard nutritionist, who says it is not eating more that makes us gain weight. It is the opposite, as a person gains weight, tends to eat a greater amount of food. At this point, it poses several scenarios with which people can overcome this constant appetite.
Advice against constant appetite
Ludwing notes the important role that cells play in this process. In this puno warns of the danger of low-fat diets because it makes them self-sufficient by resorting to calories that other parts of the body need. This triggers a reaction that slows the metabolism causing a person to gain weight.
In addition, this situation makes one always hungry, so it is more likely to eat between meals and in older amounts. To avoid this situation, Ludwing proposes these tips:
- Overcome cravings. The first step is opposed to recommended in a standard low fat diet. During this first phase you have to eat a high proportion of fats, 50% of the calories consumed, and a lower amount of carbohydrates, 25%. You should also include some more protein than you may be accustomed to the person, 25% remaining. In this time products with added sugar should be kept away
Diets, dairy products and other high-fat foods should be kept on this diet as with restriction diets
- Cell reprogramming. From this phase we will have to reduce the amount of fat to 40% of the total calories and compensate with an increase in carbohydrates, which will occupy 35%. For this you can start consuming a greater amount of minimally processed whole grains. The objective of this stage is to "retrain adipose cells".
- Achieve the ideal weight. Once the cells have become accustomed to this new rhythm, the person can start to include a balanced diet in their day to day taking into account the periodicity with which they should eat some food groups. Ludwing explains that the objective of this phase is to reeducate the body instead of relying on arbitrary recommendations.
Importance of the exercise
Not only must we take into account the role of nutrition in the fight against obesity. Exercising regularly will also help in this regard. Here are some tips to start this process in which to include more practices in the day to day:
- Chip change. You have to encourage yourself and the rest of the family members to go out on the street. Find excuses not to stay on the couch. Little by little, the chip will change and your body will ask you for more exercise.
- Mark a routine. To turn the exercise into a routine, it is best to set goals and be forced to meet them. Set aside an hour of the day for the whole family to go out and do some physical activity. A good idea is to spend a few days a month for hiking or cycling.
- Know the limitations and tastes. Do not overdo it, you have to know the limitations of each case and of course understand that the goal is not to prepare for a competition, but to get fit. Find an activity that likes and has fun and do not practice until exhaustion is better than doing something that bores and tires until we can not even close our eyes.
Damián Montero
