Food Can Fix It - dr. Mehmet Oz

digestion quickly—those pesky sugars and refined carbs—promote the
production of ghrelin. That causes appetite to go up, so you eat more and create
that vicious cycle of hunger.
So to avoid hunger extremes (feeling famished and feeling stuffed), you want
the steady drip of FIXES foods, not the roller-coaster mayhem caused by
processed and junky ones. There’s no perfect formula—e.g., a rule that says eat
three apples in the morning and you have the ideal leptin levels—so it takes
some mindfulness on your part to thwart a hunger emergency before it unfolds.
Focus on keeping your hunger levels even throughout the day and avoiding the
peaks and valleys that cause overeating and weight gain.