A Brilliant Reason To Start Running: It Can Help Reduce Junk Food Cravings, Nutritionists Say
How Running Helps You Quit Junk Food
PA/The Huffington Post UK
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There may be an explanation for why runners look so smug as they pound the pavement - it's probably all that healthyfood circulating in their system.
According to scientists, running can help cut cravings for unhealthy foods such as pizzas, burgers and doughnuts.
Nutritionists at the University of Aberdeen used brain imaging to discover a new link between exercise and appetite.
Participants in the study were found to be more likely to choose healthy options such as fruit and vegetables after running fast for an hour.
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It is hoped the findings will help the understanding of how exercise can be used to tackle obesity.
Dr Daniel Crabtree, from the university's Rowett Institute of Nutrition and Health, said: "The key aim of our research was to examine the brain's responses to high and low-calorie food following a period of acute exercise.
"Our focus was on a region of the brain called the insula - commonly referred to as the 'primary taste cortex'.
The story continues below the slideshow:
How To Curb Your Junk Food Cravings
How To Beat Your Inner Glutton(01 of07)
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Doreen Virtue, author of Constant Craving offers her advice on how to resist your salt, sugar and fat cravings and stay on the right track with your diet. (credit:Alamy)
Stave Off Chocolate Pangs With...(02 of07)
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"Ginger ale and soy milk are high in tyramine, which can help relieve chocolate cravings. Pekoe tea is high in chocolate's other stimulating ingredient. theobromine." (credit:Getty Images)
Eat A Satifying Sugar-Alternative(03 of07)
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"One reason we shun fruit during our sweet cravings is that fruit seems like a deprivation alternative. We've got to dress fruit up! Put a little flavoured, fat-free yoghurt on top. Puree the fruit with an ice cube and some ginger ale. Microwave sliced apple for two minutes at high temperature with a little bit of cinnamon and you've got a quick, low calorie apple-pie type treat." (credit:Getty Images)
Understand The Reasons Behind Your Cravings(04 of07)
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"If, after analysing your cravings, you discover any anger, frustration or stress, ask yourself how you might take even one step toward alleviating the source of these emotions. Is there someone you can talk to, or some changes that you can make in your life? If you reduce the source of your uncomfortable emotions, you won't need to crave sweet things anymore." (credit:Getty Images)
Beware Of 'All Or Nothing' Thinking(05 of07)
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If we tell our bodies that this chocolate bar or hamburger will be our last treat ever, we're more likely to binge."It's like we're seeing a beloved person for the last time, so of course we want to spend as much time as possible with that object of affection."The key is eat all treats in moderation and if the craving get too much, seek healthier alternatives. (credit:Getty Images)
Fight Off Salty Cravings(06 of07)
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"Crunch on crisp vegetables dipped in low calorie, fat-free salad dressing. Instead of potato chips and french fries, go for carrot and celery sticks. Broccoli and cauliflower florets are also tasty replacements. They may not seem as appealing as the fatty versions, but the crunch and flavour will soothe your craving." (credit:Getty Images)
Treat Yourself With Non-Food Rewards(07 of07)
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"Sweet treats usually equal reward. We all need pats on the back and kudos for hard work. But instead of stopping at the cookie shop or take-out, why not treat yourself to a new book, item of clothing or shoes? This will feel just as satisfying and is much healthier than a fat-laden treat." (credit:Getty Images)
Activation in this region is increased in the anticipation of foods, and when consuming foods that we perceive as being pleasant."
Fifteen healthy men were asked to run at speed for an hour before undergoing a brain scan while looking at pictures of different foods.
On a second occasion they were asked to rest for an hour before viewing the same pictures.
Dr Crabtree said: "Our findings showed that activation in the insula was reduced when looking at pictures of high-calorie foods such as pizzas, burgers and doughnuts, following exercise.
"When viewing low-calorie options, for example apples, strawberries, carrots and grapes, activity in this region increased.
"We also asked people to rate their hunger levels and took blood samples to analyse two hormones relating to appetite stimulation and suppression.
"After running, the volunteer's feelings of hunger were suppressed, and the appetite hormone analysis showed us that levels of the appetite-stimulating hormone were reduced whilst levels of the appetite-suppressing hormone were increased."
The findings, published in the American Journal of Clinical Nutrition, may be related to greater thirst levels after exercise and the perception of low-calorie foods having greater water content, Dr Crabtree said.
Further similar studies of overweight or obese people are needed to explore how the link between brain activity and exercise could be used to develop advice for healthy weight loss, he added.