Experts recommend overcoming weight loss. Simple, however, it is more difficult than sound. Eating less at a time makes you feel hungry sooner. So, your breakfast will force you to eat all the calories you were trying to burn. So, what is the way out? One of the strategies that work here is to include foods in your diet that make you feel fuller for longer. In addition, there are strategies you can incorporate into those results. Nutritionist Sabhasri Ray has shared seven such tips to fill your stomach for a long time in one of his posts on Twitter. Let’s take a look at them one by one.
Tips on how to stay more complete.
Here are some things you can do to keep your stomach full longer and prevent yourself from eating extra calories
1. Include vegetables in every meal.
Vegetables are one of the most nutritious, low-calorie foods. They are rich in important vitamins, minerals, and other nutrients. Because they are high in water and fiber, they keep you full for a long time. Also, since they take a long time to chew, the whole experience is satisfying for many people. What you can do is include salads before every meal, in addition to adding vegetables to your diet. It will save you calories and give you plenty of nutrition.
2. Eat plenty of protein.
Of the three nutrients, carbohydrates, fats, and proteins, protein is considered the most nutritious in nature. A study of overweight women found that when they increased their protein intake from 15% to 30%, they deliberately ate 441 fewer calories without limiting their diet. Protein lowers the levels of the hunger hormone ghrelin and increases the levels of a satiety hormone. All you can do is replace the fats and carbohydrates in your diet with protein. For example, instead of serving extra rice, take some yogurt or soybean curry.
3. Eat slowly digesting complex carbohydrates.
Carbohydrates make you fat is a misnomer. These are important macronutrients that you need to include in your diet for energy. One thing you can do to control portions and reduce your calorie intake is to eat slow-digesting complex carbohydrate foods. They are slowly digested and your blood glucose is released permanently. Oats are a great option for complex carbohydrates. Other examples include brown rice, buckwheat, starchy vegetables, beans, and legumes.
4. Add healthy fats.
‘Avoid fat to lose weight and stay lean’ is something we have all heard. In the race to lose weight, we often forget that fat is an important nutrient that the body needs to incorporate into its diet to function properly and optimally. When trying to lose weight, you must include some type of fat in your diet. These are healthy fats. They are slowly digested, therefore, giving a feeling of satiety, a leading international health website reports quoting a nutritionist. Therefore, far from the generally accepted belief, (healthy) fat makes you feel full and prevents you from eating unhealthy foods. Some good sources of healthy fats include fish, avocado, seeds like pumpkin, sesame, sunflower, eggs, nuts, beans, and olive oil.
5. Water between meals
The water is filling up. It is also full of fiber. Drinking water between meals is another piece of advice that nutritionists recommend. It is generally recommended to drink seven to eight glasses of water a day.
6. Avoid restrictions and slow down.
Many of us have developed the habit of eating without thinking in front of the TV or computer screen. And often, we overeat, which leads to weight gain. Therefore, if you are fully committed to losing weight, avoid any restrictions while eating. Just focus on the food, its nutrients, taste, and overall process. It will also give you a window that will slow you down and make you young to resume your work.
7. Choose the food frequency that works best for you.
Some people recommend three large meals a day. Some experts recommend adding two small meals between large meals. However, you have to listen to your body and choose the food frequency that works best for you. Every person’s body is different so they should have a different eating frequency.
Following a low-calorie diet is important for weight loss. To do this, include foods in your diet that make you feel full. Drinking water between meals, avoiding distractions, and choosing food frequency according to your needs are other strategies that can work. In addition, plenty of physical activity will help you lose weight and stay healthy.