This is an era when everyone wants to lose weight. Whether it is for image or health, many people are willing to start eating to control their weight. But the real action is overwhelming because many people feel hungry all day long and always crave food, which is very easy to gain weight. Three tricks can scientifically reduce your appetite, so that weight loss is no longer a “hungry entanglement”.
Reduce Appetite to Make The Brain Think You’re Full
Drink matcha tea to increase your brain’s CCK and satiety signals
Cholecystokinin CCK is a powerful satiety hormone. Once you eat and begin digestion and the food reaches the small intestine, CCK is secreted, stimulating the medial hypothalamus and producing a large number of satiety signals. In other words, CCK communicates with your brain, telling your brain that you should no longer have the desire to eat.
Instead of the feeling of eating until your stomach rises, CCK brings the feeling of “I don’t want to eat anymore”, as if the desire to eat has completely disappeared, and the hunger hormone, is felt at the brain level. I don’t need to eat anymore.
Green tea is rich in an antioxidant, EGCG (epigallocatechin), which has been shown to significantly increase the level of CCK in the blood. Matcha, on the other hand, is made from ground tea leaves, which contain more EGCG, than drinking brewed green tea. Therefore, even if you don’t eat anything, drinking a little matcha can make you feel quite full by increasing CCK.
The EGCG in matcha also affects norepinephrine levels. By affecting norepinephrine levels, it can reduce appetite.
Reduce Appetite to Make the Gut Think You’re Full
Eat foods rich in Omega-9 fatty acids, such as avocados, macadamia nuts, and olive oil.
The oleic acid of Omega-9 fatty acids is digested to produce a substance called OEA (oleoylethanolamide) OEA acts as a messenger to nerve endings and triggers a feeling of satiety in peripheral nerves, where the gut has been given the signal not to eat anymore, but the brain has not been given the signal to feel full.
Because foods rich in Omega-9, such as avocados, macadamia nuts, and olive oil, also trigger the secretion of CCK. This has a dual effect; the brain thinks you’re full and the gut thinks you’re full.
This study found that OEA is a key physiological signal that specifically links fat intake to satiety across meals. Nutritional and pharmacological strategies that amplify this lipid-sensitive mechanism, such as OEA degradation inhibitors, may be useful in treating obesity and other eating disorders.
Makes You Feel Like You’re Full
Eat sardines, salmon, fava beans
There are also times when a person is not hungry when the brain or intestines are not sending hunger signals, but still want to eat. This is a craving for the pleasure that food brings. Dopamine is also the source of the food addiction mechanism; carbohydrates, sugar, and even sugar substitutes (sugar-free cola) cause the human brain to secrete large amounts of dopamine. Dopamine is the neurotransmitter in the brain that transmits the feeling of pleasure.
There was a study at the University of Milan in Italy that would use electromagnetism to stimulate the brain to trigger specific neurotransmitter responses, and the researchers found that as soon as the subjects’ brains were triggered to produce dopamine, their feelings of hunger disappeared completely.
The study found that dopamine production increases by 40 percent when a person introduces large amounts of omega-3 fatty acids into their diet, so eating omega-3-rich salmon and sardines will bring more dopamine with less food, thus eliminating dopamine-induced food cravings.
Fava beans, rich in the dopamine “ingredient” L-dopa
L-dopa is a precursor to the neurotransmitter dopamine, the “raw material” for our body’s synthesis of dopamine. Fava beans contain L-dopa, so we can ensure an adequate supply of dopamine raw material by consuming them. However, it is important to minimize the intake of processed fava beans.
Conclusion
When it comes to health and nutrition, there are no shortcuts. Reducing your appetite is not the same as eating less or reducing your calorie intake, but rather understanding where your calorie intake is coming from and how many calories you need to consume to keep your body functioning. So make sure you eat a balanced diet, maintain a healthy and active lifestyle, and trust only products that are backed by science as a way to keep your body healthy and your mood happy.
