When watching your weight, mindless eating is a common mistake you might make often. You can be cautious about not eating too many calories throughout the day, but the tiny foods you eat in between your mealtime can ruin your whole weight loss goal.
The perfect and easiest way to stay on track is to eat fiber-rich diets so you can be fuller for a longer time, and even if the hunger pang starts, you can eat hunger suppressant foods. In the same way, we have hunger suppressant foods; some vitamins can curb your hunger and prevent you from binge eating.
What is Binge Eating?
It’s a normal thing for people to overeat at some point, but binge eating is different from that. You can decide to go for second and thirds, after your first meal, and this would leave you full, then you stop. But with binge eating, it’s different; it’s more of a disorder where you can’t stop yourself from eating no matter how full you are.
Binge eaters can go through episodes where they keep piling onto their plates no matter how sick they feel, and they rarely do this in public. Instead, they have these episodes at night when everyone is asleep, and no one can see them.
Binge eating can be categorized as an eating disorder that might require professional guidance to control. You can know if you are a binge eater when you eat far too much to the point of throwing up, and you end up feeling guilty afterward for not controlling yourself.
There is a thin line between binge eating and overeating, so you may want to speak with a medical professional about the signs you are experiencing.
Vitamins for Appetite Control and Binge Eating
We all know that Vitamin C is the vitamin to pick up when the flu comes, but do you know that it is excellent for controlling cravings? You can use buffered Vitamin C for this purpose because it contains calcium and magnesium. Vitamin C is used as an anti-addictive, and it can help stop late-night munchies, and it can also be found in citrus fruits, kale, and even chilies.
This vitamin is a great help when you are on your weight loss journey. The Vitamin B group consists of many members, but the most common ones known for their role in reducing hunger pangs are Vitamin B2, B3, B5, and B6. Not only do these vitamins reduce your appetite, but it also promotes healthy thyroid function, which is needed to keep your hunger level at bay, and regulate your body’s metabolism.
Glutamine is a building block of protein, plus it’s an amino acid. If your body synthesizes glutamine on its .own, the majority of required glutamine is made in the muscle cells, and it is necessary to ensure maximum functionality. When you put your body through an intense workout, you quickly use up the glutamine that your body stores.
The moment when you start excessive eating, and you begin, you add extra pounds; your body would need more glutamine. And when your body is lacking glutamine, then your muscle tissues begin to break down, so it can produce glutamine. This will make you lose muscle mass, not fat, and to lose fat, you need enough glutamine in your body.
Some of the best sources of glutamine include seafood, eggs, beans, and even bone broth.
Omega-3 fatty acids are very important for health, and it can help curb your hunger pangs. Omega-3 fatty acids from fish oil can help keep your appetite in check and make you stay fuller for a longer time.
You shouldn’t make the mistake of staying away from fats when on your weight loss journey, because it’s an important part of your diet. There are different types of fat –healthy fats and unhealthy fats, which are overly processed.
Omega-3 acids can be gotten from fishes like mackerel, salmon, and even oysters.
Magnesium is a mineral that works to convert the glucose in your body into fuel, which gives you the energy o need. When there is a drop in your body’s magnesium level, your body cells cannot fully utilize insulin. And when there is a drop in your glucose level, the feeling of hunger and weakness comes.
To prevent this from happening, you need to steadily keep your magnesium intake and insulin level at a moderate state. The lesser spikes you have during the day, the lesser hunger pangs you are likely to experience.
Great sources of magnesium include:
- Nuts and seeds
- Leafy green vegetables