Control the appetite in pregnancy is critical to maintain the proper weight and go back to the ideal weight as quickly as possible.
Yet a large part of the weight that is gained during pregnancy is due to the baby, sometimes a food intake increased but there is no such need and the providing to numerous desires food using the pregnancy as an excuse, make the weight increase more than it should, making it difficult, subsequently, the task of go back to normal weight after pregnancy.
In this context, the increase of famine and the adoption of strategies to control the appetite in pregnancy is of concern to many women.
INCREASE APPETITE IN PREGNANCY: WHY IT HAPPENS?
The increase of appetite in pregnant is a common situation and physiological, resulting from the various transformations that occur in the body of the woman.
The main causes for this increase of appetite is the increase of nutritional needs and energy, arising from an increase in the metabolism in basal and hormonal changes, more precisely the increase in the production of hormones responsible for hunger and the lower activity of leptin, the hormone responsible for satiety.
These physiological mechanisms are related to the order to be no guarantee that the woman ingests a quantity of food sufficient to suppress the needs and bebe in the development, preventing, thus, nutritional deficiencies.
In addition to these physiological mechanisms, also the anxiety and the stress that many women suffer during this period can be the cause of the excess of appetite in pregnancy. The concern with the preparations for the birth of the baby, the time of the birth, the child’s health, care after birth, can also generate pressure on the pregnant woman.
This anxiety results, often, in hunger emotional and compulsion by the consumption of certain foods, in most cases, unhealthy and high-energy value.
WHY YOU SHOULD CONTROL YOUR APPETITE IN PREGNANCY?
Despite what was mentioned earlier, this increase of appetite should be worked, because if the woman gain too much weight early in the pregnancy, it will eventually unmarshal the metabolic environment of the baby and promote a wrong development of the same.
There will be a higher risk of premature birth, the higher the probability of overweight / obesity in the child during childhood and adolescence, the greater the difficulty of the mother on back to the initial weight after the birth, the greater likelihood of the woman suffering from gestational diabetes, among others.
SO, HOW TO CONTROL YOUR APPETITE IN PREGNANCY?
1. FOOD ON A DAILY BASIS IN A HEALTHY WAY
The first and main measure to control the appetite in pregnancy is to opt for eating in a healthy way, according to the indications of your dietician.
Fruit , fresh, vegetables, legumes, dried fruits and oleaginous, whole grains, lean meats, fish, eggsand dairy products slim are options that should be part of your routine daily food in the proper proportions and specific to meet their needs.
Although it is not necessary to eat for two, also it is not recommended to any type of food restriction, except of harmful substances such as alcohol, and sausages and smoked, saturated fats, like butter and oils.
If you feed according to your needs, there will be less likely to suffer from nutritional deficiencies, which may increase the increased appetite.
2. EATING REGULAR MEALS THROUGHOUT THE DAY
The increase in satiety may be achieved through the realization of small meals throughout the day, which should be eaten 2 in 2 hours or 3 in 3 hours, never skip any meal.
This is because, to avoid “attacks” of hunger is necessary to keep your level of glucose (sugar) in the blood stable, something that you can achieve with the regular intake throughout the day, starting soon for a breakfast rich and full.
In your meals opt for foods low in energy density, by the inclusion of sources of protein and carbohydrates of low glycemic index.
Low-fat yoghurt and fruit, bread, cereal with fresh cheese, thin, dry fruits and boiled egg, among others, are some of the options that you can combine to the in-between meals in the morning and afternoon.
3. RESPECT THEIR MECHANISMS OF SATIETY
Forget the impulse to eat to bend with the fear that missing food to your child, and eat only until you feel satisfied. This philosophy should follow it always.
This process becomes easier if you eat slowly, chew food well and do some pauses during the meal, because your body needs time to feel full and to activate the mechanisms of satiety.
4. AVOID GOING SHOPPING HUNGRY
When making the purchases of the food products that you need for the house, avoid to go hungry, because it is scientifically proven that hunger leads to the purchase of food with an energy value higher and in more quantity than would be necessary, which leads to an accumulation of stock in the house.
Having the food available, the temptation to eat will be much higher, which will hinder your mission to control your appetite.
5. PRACTICE EXERCISE
To control appetite in pregnancy, physical exercise can be a good ally. It is not necessary to do anything too intense, just walking, lessons of pilates or yoga, some weight training.
This way, in addition to promote a decrease in the levels of anxiety of the promoters of more appetite, will stimulate the release of hormones that promote the feeling of satiety.
6. SLEEP BETWEEN 7 TO 9 HOURS DAILY
Sleeping fewer or more hours than is recommended influences the appetite because it decreases the production of leptin, the hormone that reduces hunger, and increases the production of ghrelin, the hormone that stimulates.
As such, it is recommended that pregnant women sleep at least 7h a day and avoid sleeping more than 9 hours.
7. INGEST AT LEAT 1, 5L OF WATER PER DAY
Adequate hydration and the intake of water or tea without sugar throughout the day, especially in the summer prevents dehydration and promotes satiety, avoiding the confusion between hunger and thirst.