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How to moderate your appetite?

In most cases, a rational approach to nutrition is difficult to implement, since the diet is controlled by appetite. Appetite is a physiological process of sending a signal from the body, forcing a person to search for food and eat. The signal of satiety comes to the brain only after 7-10 minutes. And the time until the state of satiety, intended for digestion and absorption of food in the intestines, lasts much longer. On average, the digestion process takes from half an hour to an hour, depending on what food is being digested. Meat products, mushrooms and legumes take the longest to digest. Until a person feels full, he does not understand that he is no longer hungry, and appetite continues to control him. It is for this reason that it is recommended to get up from the table 10 minutes after eating the intended amount of food and not continue to eat. How to moderate your appetite so that you do not constantly want to eat?

To fill the stomach with food, there is no need to eat high-calorie dishes, the main thing is that the volume of these dishes corresponds to the usual volume of products for the stomach. During the week, you can arrange special days when the volume of all dishes will consist of low-calorie products, for example: fruit and vegetable day; apple day; milk day; kefir day; cottage cheese day; meat day, fish day. On each of these days, the basic food will be a product corresponding to the name of the day, consumed either in natural form or as part of dishes.

Fruit and vegetable day is based on dishes made from vegetables and fruits (raw and boiled): vinaigrettes, salads, purees and juices.
The apple day diet is based on eating about 70 ounces of raw apples or apple dishes (puree, baked, salads, juice).
Cucumber day of nutrition is based on the consumption of dishes from 70 ounces of fresh cucumbers or dishes from them (salads, juice). You can add a boiled egg to the dishes.
Milk day involves drinking 50 ounces of milk in several doses. Milk with a high percentage of fat is consumed. This type of diet is only useful for people who have an enzyme that breaks down milk.
Kefir day is similar to milk day, but you can use fruit yoghurts, as well as sour milk or kefir with acidophilus cultures.
Curd day is based on the consumption of about 21 ounces of cottage cheese or curd mass with fruits, no more than 1.8 ounces of sour cream, divided into several portions.
Meat day is based on the consumption of about 21 ounces of boiled meat, divided into portions, as well as meat broth. You can add a salad of fresh cucumbers, cabbage leaves or lettuce leaves to the meat.
Fish day is based on the consumption of dishes from boiled or baked fish, fish soup. Portions of fish are divided into several meals during the day.

It is known that the appetite is stimulated by spices, which are often added to sauces. For this reason, it is worth avoiding eating, combining products with sauces. It is better to eat products in simple processing without using spices, then dishes from these products will not stimulate the appetite.

It is important to remember that appetite should not control food intake, but a person should control appetite, accustoming the body to certain rules of nutrition.