How Does Hydration Suppress Hunger? Read To Know!
Published on: 22-Feb-2023
10 min read
Updated on : 02-Nov-2023
How Does Hydration Suppress Hunger? Read To Know!
Hey, you, it is time to drink water!
However, drinking water may be a simple remedy to help reduce hunger and aid in weight loss. Drinking enough water throughout the day can help regulate hunger, improve your lifestyle and reduce weight.
Not only this, but water also helps to suppress hunger. Yes, you read it right! Want to know how? Keep on reading the blog!
Table Of Contents
1. The Relation Between Water And Appetite
2. How Does Water Suppress Hunger?
3. Dietitian’s Recommendation
4. The Final Say
The Relation Between Water And Appetite
Filling your stomach, whether with food or a beverage, signals to your brain that your stomach is full and you should stop eating. However, it is crucial to remember that it takes around 20 minutes for your stomach to inform your brain that it has eaten enough.
As a calorie-free beverage, water may help control your hunger, allowing you to eat less throughout the meal and lose weight. A 2015 obesity research compared the effects of drinking 2 cups of water before meals to pretending your stomach was full. The research participants were a small sample of obese people who were also given weight control advice.
A 2013 research revealed comparable benefits in a low-calorie diet group. According to the researchers of this study, drinking 2 glasses of water before each meal is a simple and efficient method for combating obesity.
How Does Water Suppress Hunger?
Drinking water may help you lose weight for a time being but not in the long run. While the volume of food and beverages exerts pressure on the nerve cells in your digestive tract, giving signals to your brain that you may be full, this does not last long.
You may feel full after drinking a lot of water, but you also need protein, fat, and fibre to trigger your satiety signals and genuinely feel full. Otherwise, once the water has left your stomach later in the day, you may experience intense hunger, be tempted to snack, pick unhealthy meals, and potentially overeat.
Water also increases your Resting Energy Expenditure (REE), or the calories your body burns at rest, by up to 30% within 20 minutes of drinking it. REE varies between individuals and is considered a key contributing element to weight management.
It goes without saying that many individuals always seek shortcuts when it comes to dieting and living a healthy lifestyle. According to one research, dieters who drank two glasses of water before meals consumed 40 fewer calories on average than those who did not and dropped roughly four pounds more than those who did not drink water before meals throughout the programme.
The brain regulates hunger impulses and also transmits thirst signals to the body. So if you are hungry before a meal, it may not reflect your body's need for food; it might indicate that you are dehydrated.
When your stomach detects its nearing fullness, it sends messages to your brain to reduce your appetite, causing you to quit eating. That signal is sent to your brain by your stomach after around 20 minutes.
In other words, "Consuming water before a meal does not magically make your body want less food and thus help you minimise the quantity you eat". However, if you are feeling voracious before a meal, it might be a sign that you are also thirsty. Therefore, drinking water combats cravings and, ideally, how much you consume once your thirst has been met.
This is especially true for those who only sometimes drink water throughout the day. Drinking two glasses at mealtimes might be a fantastic method to combat hunger.
Aside from weight reduction, drinking sufficient amounts of water has many additional advantages. For example, proper hydration eliminates waste from the body, maintains body temperature through urine and perspiration, preserves biological tissues, and cushions joints.
Water affects your hunger in three ways:
1. Clears Up Confusion Between Hunger And Thirst
Thirst and hunger are feelings that work in our bodies similarly. Unfortunately, our brain frequently confuses them, leading us to assume that we are hungry when we are thirsty. Staying hydrated might assist in eliminating this misunderstanding.
Drink a glass of water. Wait 30 minutes. If you still feel hungry, make yourself a nutritious snack. If you no longer want food, the water trick worked, and you saved yourself some calories.
2. Drinking Water Helps You Feel Fuller
Filling your stomach with water might make you feel fuller. Drinking a glass of water 30 minutes before a meal or snack takes up space in your stomach, giving you less capacity to stuff it with food. You may also amp it up by adding some shine. Sparkling or carbonated water suppresses your hunger even more.
3. The Colder, The Better
Ice cold water not only tastes great, but it also burns calories while raising your body temperature. Expect to lose a dress size if you do this alone. The amount of calories consumed is little because, when it comes to losing weight, every calorie counts.
There you have it, the weight reduction secret you have been looking for. This naturally delightful beverage fills you up, controls your hunger, and substitutes high-calorie beverages like juice and soda.
Water is vital! It has no calories, yet drinking it before meals modestly boost your metabolism. Replace sugary, high-calorie beverages with water to help reduce your hunger and aid in weight reduction.
According to studies, you should drink two glasses of water before each meal. This quantity is within the generally suggested range for water consumption; however, your particular water needs will vary based on your health, activity level, food, and medicines.
- Dietitian Lavina Chauhan
The Final Say
Your water requirements may vary based on your health, medication usage, food, and activity level. Aside from curbing your hunger, drinking enough water daily improves bowel function, relieves weariness, helps regulate body temperature, and aids in nutrition delivery. So keep on sipping water and stay hydrated!
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