How To Switch Off Your Hunger Hormones & Reduce Cravings
It’s really important to give your body what it NEEDS to reduce hunger and cravings. There are over 8 different hormones that influence our hunger every single day. And there are certain foods and lifestyle factors that can turn these off and modulate them. It’s my goal to help you not only eat well but to teach you how to turn off as many hunger hormones as possible so that you’re not fighting the urge not to eat. When you turn off your hunger hormones, you feel more calm and satisfied, less “hangry” and anxious, and blood sugar levels are more stabilized, which helps to give you more balanced energy levels. Here are a few ways you can help to switch off hunger hormones and reduce cravings.
When you don’t get enough sleep, your body will crave an energy boost. Often this energy boost comes in the form of sugar, especially around 3pm or 4pm. Getting less than 7 hours of good quality sleep each night has also been shown to increase our hunger hormones and decrease our full hormone. Make getting 7-8 hours of good quality unbroken sleep non-negotiable.
Hydrate, hydrate, hydrate!
Far too often we confuse dehydration with hunger. Simply by making sure you stay hydrated, you can help to keep hunger levels at bay. Do this by drinking 2L per day (and more if you exercise).
Up your protein intake
Glucagon like peptide 1 (GLP1) is our “I’m full” hunger hormone within our body. This is produced and released when food enters into our intestines and tell our brain that we are full. Foods that help with the release of GLP1 is high protein meals, so make sure all your meals contain a protein source such as organic or hormone-free meat, eggs, fish, beans, legumes, tempeh.
Add fats to all your meals
Fats help to tell our brain we’re full, and fats also help to make you feel satisfied and calm so that you don’t feel the need to snack as often. Always have a healthy fat source with every meal, such as avocado, nuts, seeds, extra virgin olive oil, flaxseed oil, avocado oil, coconut oil, MCT oil, coconut yoghurt, olives.
When you slow down and become more mindful around the foods you eat, your body can feel more satisfied. Eating fast or on the run doesn’t allow your body time to signal that it’s full and satisfied. There’s less chance for cravings when you’re feeling satisfied with your meals. Give it a try by simply taking the time to sit down with your meal away from distractions and allowing your body time to eat, chew each mouthful, and enjoy your meal.
Break the routine
Cravings aren’t always about nutrients. Sometimes cravings can stem from habit or emotions such as stress, boredom, sadness. When cravings come on try to deconstruct them and find something else to do. If it’s after dinner you could brush your teeth or make a cup of herbal tea, if it’s in the afternoon maybe try to walk around the block and get some fresh air for 5-10 minutes, if you’re feeling sad and down you could try calling a friend, family member or your partner. Start to become more mindful of when your cravings come on, and then maybe that will help you to find a simple solution to overcome them.
If this is something you’re struggling with and would like some personal and professional help, I’d love to see you! Helping people balance blood sugar, reduce cravings and learn what foods work for them is something I specialise in, so get in touch with me today and don’t waste another day or week struggling on your own. That’s what I’m here for, to take the pressure and worry off your mind and to help you find simple, easy strategies to move forward, which are realistic with your lifestyle.
Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people.