The doctor listed four ways to reduce hunger without injections and pills.

There are four effective ways to reduce hunger without injections and pills. On February 6, Natalia Tanygina, an endocrinologist at the Central CMD Clinic of the Central Research Institute of Epidemiology of Rospotrebnadzor, told Gazeta.Ru».

These include limiting easily digestible ("fast") carbohydrates, normalizing sleep, exercising, and increasing protein in the diet.

The hunger hormone ghrelin is directly related to the body's production of insulin. The more hungry a person is, the more insulin is produced. This happens because insulin accelerates the delivery of carbohydrates to the brain. In such a situation, the sugar level decreases, the person may experience irritation or fatigue. There is also a desire to eat something sweet.

At the same time, it is important not to follow such a desire.

"Sugar rises very quickly after sweets, and the pancreas releases even more insulin, provoking a new round of hunger. Such sweet swings lead to an imbalance in the secretion of insulin, and consequently ghrelin. This is often manifested by the fact that a person does not feel full after eating enough calories if there were no sweets," the doctor explained.

To avoid this situation, it is worth including foods with complex sugars in the diet. At the same time, protein really saturates and reduces hunger.

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Medical Xpress magazine reported on January 26 that a diet dominated by plant–based foods and limited added sugars and fats, consistent with the EAT-Lancet planetary diet, can reduce the risk of developing chronic kidney disease (CKD). Currently, CKD affects about 10% of the adult population worldwide. According to forecasts, by 2040, the disease will become the fifth leading cause of death.

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