The first rule of a dietary program is “not to starve yourself to death”. Yes, you don’t have to eat less, you have to eat healthily and grasp every nutrient required by your body in the right proportion. For this, there are foods that will help to make you feel “full” very fast and for a longer period as well. This, in turn, will help you in decreasing your calorie intake. These minor changes in your eating habits and the things you are feeding your body with can lead to major transformations. The good news is you don’t have to “starve”. You can eat as much as you want.
Savor every bit of your food
Quick Eating is bad eating. Often people consume more food when they eat quickly even without realizing that. When you don’t take enough time to eat, it’s hard to enjoy the taste and even texture of what you’re eating. This not only fails to satisfy you but also give you the feeling of “not being full” for most of the times. Slow eating gives a feeling of fullness and you can feel every bit of it as well. While you’re eating, your body releases hormones which signal the brain to stop you after being full. In quick eating, there is no feeling of being full and hence there are many times you will “over-eat”. Overeating means more calorie intake. There are many studies that have proved that slow eating results in feeling fool much sooner. It eventually leads to less eating and less calorie intake.
Instead of hogging upon, savor every bit of your food. This ensures you enjoy it and your body grasp every bit of nutrient from it.
Choose Lean protein for more productive results
There are many studies that have shown the benefits of including lean proteins in your diet regime. Including them in your diet makes you feel full for longer time. You will see better results when you include them in your breakfast. There is no doubt that if you’re eating a breakfast high on “lean protein” instead of hogging over high carbohydrate morning meal, you will intake very fewer calories but you will feel fuller. This, in turn, helps you to maintain the daily “calorie intake” of your weight loss program. Hence it is suggested to include food rich in lean proteins. Eggs, smoothies, beans are ideal for breakfast. For the lunch, you can mix these beans with chicken or with simple vegetables. Instead of juices or sodas, you can enjoy the cow milk or nut milk which is very good sources of lean proteins.
Whole foods are your new “buddies”
Another tip is to eat “whole foods”. These are the foods that are mostly in their natural form and not being processed. For instance, instead of taking on juices or soups, you should eat whole vegetables and fruits in their place. Not only are they in larger volumes, but the water constituent along with dietary fibers is quite rich in their raw form. These traits of “whole foods” ensure that your stomach is full and it tends to keep it for a longer period as well. This in result will regulate your calorie intake. These foods with minimal calories are high in volume, thus you will be consuming fewer calories that will also help in your dietary program.
These are some tips that will help you to feel full with less food.