La fame è un meccanismo messo in atto dal nostro corpo per segnalarci che ha bisogno di carburare; il cervello, centralina di piacere del nostro corpo, ha il compito di mantenere costante il livello di dopamina, neurotrasmettitore responsabile del senso del benessere. Alcune situazioni di stress possono mandare il tilt tale meccanismo, così come problemi affettivi e familiari, cambiamenti repentini nelle abitudini e negli stili di vita.

La fame nervosa non va confusa con disturbi del comportamento alimentare, che sono altresì disturbi psichici che come tali vanno seguiti. Chi soffre di fame nervosa tende a cercare alibi piuttosto che ammettere di stare mangiando un po’ troppo!

Per dimagrire si consiglia di evitare diete fai da te e rivolgersi, invece, ad uno specialista competente che imposti il giusto regime alimentare; è possibile anche far ricorso ad integratori alimentari soprattutto per coloro che sono abituati a pasti abbondanti e si trovano a dover diminuire la quantità.


Inserire cibi sazianti come pasta, pane e riso integrali, anziché far uso di cibi raffinati; le fibre apportano maggiore senso di sazietà. Inserire proteine , senza esagerare, ricorrere a centrifugati di frutta o verdura tra un pasto e l’altro. Per limitare gli attacchi di fame tenere a bada i picchi glicemici, cioè gli zuccheri nel sangue; alcuni alimenti possono favorire bruschi innalzamenti e accentuare i morsi della fame. Limitare perciò caramelle e dolcetti, i quali oltre che essere poco sazianti, causano picchi di zucchero. Lo stesso vale per bibite zuccherate, salse, patatine, snack: sono  iper caloriche e non danno alcun beneficio.

Utile sarebbe suddividere l’apporto giornaliero in 5 pasti: colazione, pranzo, cena e due spuntini. Uno yogurt magro o un frutto a metà mattina e a metà pomeriggio sono l’ideali.

E’ consigliabile non saltare mai la colazione per evitare attacchi di fame a pranzo; le calorie introdotte la mattina sono più facili da smaltire. Evitare di bere alcool perché stimola i neuroni dell’appetito oltre che regalare calorie!

Alcuni integratori, come il glucomannano, possono aiutare a smorzare il sensi di fame, dando senso di sazietà. Meglio ancora se usato in sinergia con altre piante. Anche la garcinia cambogia oltre che spegnere il senso di fame, sostiene il metabolismo. Gomma guar e carrubo, oltre che a combattere la fame nervosa, possono limitare l’assorbimento dei nutritivi, facendo assorbire meno grassi e calorie.

L’estratto di gymnema combatte la fame nervosa e sostiene il metabolismo dei carboidrati; aiuta quindi a limitare i picchi glicemici.

Si raccomanda, inoltre, una regolare attività fisica che, oltre a far consumare calorie, riduce lo stress spesso responsabile degli attacchi di fame; una camminata all’aria aperta, lo yoga, il training autogeno, il pilates, i giri in bici all’aperto sono tutti salutari.

Ovviamente la forza di volontà è il motore di ogni successo!


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