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DIET & NUTRITION: WEIGHT LOSS
Top 10: Strategies to Satisfy Hunger
Hunger is probably one of the most useful symptoms that you might have. It is an indication that your body needs food and the required calories. A lot of people resort to mindless eating when they feel even the slightest sign of hunger. This means that they would pick up anything that looks remotely delicious and start eating without even thinking. You need to be extremely watchful of your diet and ensure that you follow a meal plan that best satisfies your hunger and is healthy at the same time.
Add Fiber to Your Meals
Fiber helps reduce your appetite. Additionally, it is a very important component of a healthy diet. So make sure your meals have more fiber content which includes vegetables, fruits, beans and whole grains. These foods also have a higher water content which helps give you the feeling of being fuller and thus helping reduce your appetite.
Cool Off Your Appetite with Soup
Soup is probably the best appetizer you can have. It also helps with you ultimately consuming lesser calories because your stomach has already partially been satisfied with soup. However, be mindful that when we talk about soup we talk about low calories and higher fiber content soups such as vegetable soups. Higher fat and creamy soups do not fit the bill.
Crunch Your Appetite Away With a Big Salad
Have a big bowl of salad before your meal as it will help reduce your appetite. Salad includes a lot of useful nutrients and is good for your health. Some salads may have a high calorie and/or fat content, so it is better to stick with low calorie alternatives.
Don’t Add Courses
Even though it is best to have a variety in our meals, over-doing it is not such a great idea. It is always good to stick to your regular meal plan and not add courses which are not really necessary, unless you plan to have that high fiber salad or vegetable soup.
Oranges and Grapefruits Make You Feel Fuller Faster
Oranges and grapefruits are extremely high in fiber content. Having these make you feel fuller at a faster rate and keep your blood sugar levels at a good level. Thus they are very good choices for your diet.
Increase Your Intake of Low-Fat Dairy Foods
Low-fat dairy foods are very effective in controlling your appetite. This is because they consist of two proteins namely whey and casein which are known to suppress the appetite. Milk is also very effective and is known to be more effective that casein at helping to reduce your appetite.
Have Some Fat (But Not Too Much)
Fat is good as long as it is consumed in moderate amounts. This is because when we consume this fat, our fat cells release a hormone known as Leptin, a lack of which can cause an increase in appetite. We obviously do not want that. However, consumption of fat in high amounts is not recommended.
Soybeans Offer Protein and Fat Along With Carbohydrates
Since soybeans offer your body all the previously discussed nutrients, they are a great way to satisfy your hunger in a healthy way.
Nuts Help You Feel Satisfied
Nuts are rich in fiber and protein. They also consist of vitamins and minerals. Hence you can have nuts in between meals because it will satisfy your hunger. However, do not go overboard with it because nuts also contain fats, even though this fat is the good kind.
Don’t Eat So Fast
Eating too fast is bad because then your brain takes time to register that your stomach is full. Therefore, if you take your time and eat slowly, the brain will have more time to register that fact and you will feel full by the end of your meal.
Eating is healthy, but overeating or mindless eating is never a good idea. Always stick with the diet options that are good for you and you will never have to worry about your weight. Always remember that your strategy should be to try to curb as much hunger with low-fat and less calorie meals. This way, you can have a larger quantity or volume of meals but consume lesser calories at the same time.