How Food Cravings May Be Controlled Without The Consumption Of Junk Food
Posted Aug 16 2013 3:00am
Bel Marra Health supports recent research from the National Institutes of Health that outlines how food cravings may be controlled without the consumption of junk food.
According to a recent report published in the journal Nutrition and Cancer, food cravings may be controlled without the consumption of junk food rich in calories by directly dealing with the feeling of satiety. The term satiety pertains to the feeling of being full, which is similar to the feeling gained after eating a complete meal. Satiety equates to the stoppage of hunger, which is the emotion of longing or desire to eat something in order to pacify that particular feeling. Once an individual achieves that feeling of satiety, then his or her food cravings, which are more likely associated with junk food high in calories, will be terminated.
The study participants were subjected to a controlled feeding regimen, in which each individual was assigned to either the high or the low glycemix index program for approximately 28 days. The meals with low glycemic index consisted of cereals, fruits, vegetables, and lean meat such as chicken and turkey. On the other hand, the meals of the high glycemic index included roast beef sandwiches, pancakes, and chili. Both types of meals were designed to provide enough calories for daily activities, although the high glycemic load meals were definitely very high in calories.
After 28 days, the study participants were examined in terms of body mass index, satiety levels, and intensity of food cravings. The results of the study showed that individuals on the low glycemic load regimen possessed greater levels of satiety and thus their cravings for junk food were less intense. More importantly, conquering the food craving emotion has helped these individuals lose weight by ceasing from eating junk food that were high in calories.
The research study involved the participation of approximately 80 adults, of which 40 possessed normal weights and 40 were diagnosed at overweight or obese and thus were advised to lose weight. The investigators of the study subjected the study participants to one of two diets, one was characterized to have a low glycemic load, whereas the other diet was characterized to impart a high glycemic load upon consumption. Glycemic load pertains to the amount of food that will increase the blood sugar level after its consumption. In order to lose weight, the glycemic load should be reviewed in terms of calories.
Spokesperson for Bel Marra Health Dr. Victor Marchione says, “Junk food generally imparts a high glycemic load, in which consuming a small bag of chips or cookies may equate to high amounts of calories and the act of eating such will decrease the chances to lose weight.”
The study participants also showed a lower body mass index after 28 days of following their assigned meal regimen. The subjects assigned to the low glycemic meals lost 25 to 35% of their body fat, as compared to those assigned to the high glycemic meals. Interestingly, the female study participants showed a greater decrease in body fat as compared to that in men.
This recent medical report showed that the consumption of meals with low glycemic load might help an individual lose weight. This approach focuses on curbing food cravings that are usually targeting junk food that are rich in calories. CEO of Bel Marra Health Jim Chiang says, “Trying to lose weight may now become less stressful, especially when there are specific food items that are equally satisfying as junk food, yet at least twice more nutritious and healthy.”
(SOURCE: “National Institutes of Health”, Low glycemic load experimental diet more satiating than high glycemic load diet, May, 2012)