Want to feel full when dieting? It may sound like another gimmick for a weight loss regime, but it’s not. The concept of energy density really can help to diet.
If you’ve ever tried to lose weight, you’ve likely experienced the constant cravings, rumblings, and hunger that inevitably come with trimming down.
Trying to cut calories doesn’t mean your dieting efforts should be undercut by hunger pangs.
Choosing foods that are less calorie dense so that you get a larger portion size with a fewer number of calories can help you lose weight and control your hunger.
Here’s how to manipulate your body and brain into believing that it’s all set with these simple tricks and tips and wholesome foods-
Pre-game your meal with Salad-
No diet feels complete unless you’re eating a salad almost every day. Eating a salad a day is directly correlated with higher nutrient levels. Pair your salads with a source of healthy fats, and proteins.
And if losing weight is your goal, you may want to start your meals with a salad. Salad plays a very important role in any meal. We consume various foods on daily basis and none of them is as crucial as a salad. That’s why salad is considered as a “King or Prince of the Menu”. So, eating healthy salad is a good habit, that must be adopted by everyone and anyone.
Add some nuts-
The perfect combination of fiber, protein, and fat you will get in nuts makes you feel full and satiated. And you end up eating fewer calories throughout the day which is beneficial for your diet regime.
Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake and help burn energy. This nutritious high-fiber treat may even aid weight loss — despite its high-calorie count.
Nuts pack in protein and fiber, which makes them filling foods. A daily serving may also help you to feel full when you are on your diet.
Subtle thirst can trick your body into thinking you’re hungry when all you need is liquid. Those who feel hungry are often just thirsty. So aim to drink half your body weight’s pounds in ounces of water every day.
When you make sure to drink enough water throughout the day—and especially before meals—you’ll not only fill up your stomach to help ward off hunger, but you’ll also keep your energy levels up and your metabolism from dipping while you’re eating less.
Start using small plates-
When it comes to eating healthy and staying on track with diet goals, how your food is presented to your eye can play a huge role and have a big impact. So it is always recommended to portion the amount of food we eat based on the size of the plate. Therefore, naturally, a smaller plate will lead to a smaller amount of food.
When the plate is clear, we can then re-evaluate our hunger levels carefully before deciding if we need to dive in for some extra grab.
So from now onwards, Start using small utensils and drink calorie-containing beverages in smaller cups. This gives you the feeling that you’re consuming more than you actually are and you will end up feeling full.
Reduce your appetite with Brisk Walks-
Taking brisk walks throughout the day may help you to take your mind off of food. In addition, walking may help your body to better process appetite hormones, allowing you to feel less hungry throughout the day and to feel fuller sooner when eating.
So start with a quick walk or bout of exercise. This will pull blood flow into the muscles and can ward off hunger for a while. Walking and a prudent diet can put you on the path to sustainable weight.
When you stick to the concept of energy density, you will feel full even when you are dieting, You may even have room in your diet for a sweet on occasion.