These 5 Tips Can Help You Curb Hunger While on a Diet
More than 34% of adults in the United States are obese. Due to highly caloric and, in nutritious terms, almost useless food that is sold on supermarket shelves, losing weight and maintaining a healthy diet is much harder now than it was before. A strong feeling of hunger often strikes people who are on the road to a healthier lifestyle, and in this article, we share some useful tricks on how to curb hunger, cheat your stomach and further delay your next meal.
1. Increase Protein Intake
It’s scientifically proven that protein-rich food takes a longer time to be digested, which means it is much more filling in the long run than any other food type. When choosing which protein food to eat, it’s always better to choose low-fat meats and fish and to stay away from processed meat products and fatty pork.
Proteins are also good during low-carb diets because they maintain glucose at a normal level and fill out muscle loss. A high protein intake is one of the main reasons why low-carb diets are so efficient. These are some of the best protein foods your body can get:
- Low-fat fish
- Low-fat red meat
2. Eat Fruit
Hunger is often one of the consequences of lower glycogen levels in the liver. Fructose from fruit refills glycogen reserves and makes you feel fuller. In addition to this, most types of fruit have much fewer calories than protein- or carb-rich foods, which is why it is much more beneficial to eat an apple when you are hungry than to turn to snacks or fast food. Fruit also comes with plenty of vitamins and fiber. When choosing the right fruit, you should stay away from fruit juices (that usually come with added sugar) and bananas (which have more calories than other types of fruit). These are some fruity treats you should definitely include in your diet:
- Different types of berries (raspberry, blackberry, blueberry, etc)
- Various citruses
Although exercise won’t satisfy your hunger, it will definitely make you forget about it for a while. In many cases, sudden hunger is purely psychological and the best way to make it disappear is to exercise and remind yourself that you are on a strict diet and that all unnecessary calories you eat will require more intense workouts.
On the other hand, since losing weight requires burning more calories than you take in, you will definitely feel a real hunger during the dieting period. Since exercise doesn’t cure real hunger (just the psychological one), when you feel it, you will definitely need to eat something.
4. Eat Whole Grain Carbs
Food made out of refined flour is nothing more than a short energy refill. Whole grain products, on the other hand, contain much more than simple starch. In wheat bran, you can find vitamins, proteins, minerals and of course lots of useful fibers. Products made out of whole grain flour also make you feel more filled and in most cases don’t contain a long list of unhealthy additives.
A macrobiotic diet, with a little bit higher protein intake, may be a great idea for people who wish to lose weight and keep their muscles toned. This type of diet includes lots of cooked grains and fewer products made out of refined flour.
These are some grains that can be turned into delicious meals when cooked:
- Buckwheat- you can add it to both sweet and savory dishes, it can be turned into a Russian-style buckwheat kasha or a sweet porridge dish with nuts and dried fruit.
- Oats- cooked oats are much more filling than rolled ones.
- Wheat- cooked, minced and mixed with walnuts and raisins, makes a perfect dessert.
- Rice- rice pudding with or without milk is great for people who are on strict diets.
5. Drink More Water
Proper hydration is one of the biggest priorities for healthy weight loss, which is why people need to drink enough water, while on a diet. Also, being properly hydrated stops you from overeating and since many people tend to eat unbelievably large amounts of food on holidays and in all-you-can-eat restaurants, drinking water regularly will stop them from gaining the extra pounds.
Losing weight is not an easy task. It sometimes requires a lot of reading and counseling with fitness coaches who will be ready to answer a long list of powerful coaching questions and help you understand how your body functions. But if you are interested in how to curb your hunger, and maintain your weight loss, these tips can be a valuable aid.