hunger control Reduce Diet Hunger ways to control hunger during the diet effective and proven
Whether you are a normal person on a slimming diet, or even if you are a bodybuilder and are on a slimming diet, hunger is your first enemy. Hunger is also an obvious reason for delaying the results, you are trying to lose fat, your meals do not contain the satisfactory amount of food, you quickly fall prey to hunger, rush to eat greedily, dieting fell, and the results fell.
Let me give you 10 tips to get rid of the annoying hunger problem and get the most out of your diet.
10 ways to fight hunger in dieting
1. fibers
Fibers are your only way to feel full for as long as possible. Try to ignore the fibers for an entire day and see what happens to you. You will feel your hunger every 10 minutes.
Dieting studies have shown that fiber reduces the feeling of hunger, and another study showed that eating a small portion of moderate-calorie fiber such as lentils, chickpeas, and beans increases the satiety rate by 31% compared to other meals that do not contain fibers.
We will not choose any fibers, we will choose the most suitable fibers that have low calories in order to guarantee the fastest results and avoid feeling hungry at the same time. I recommend small boiled potatoes, apples, pears, broccoli, small meals of oatmeal, quinoa, lentils, beans, and chickpeas.
And if you are looking for fiber with very few calories, I recommend you apples, broccoli, pears, and strawberries.
2. Protein foods
The second tip I give you is protein foods. Most foods rich in protein are characterized by low calorie content, which makes them ideal for any diet, along with the protein component forcing your body to burn more calories during absorption and digestion, and of course this pushes you to lose more fat.
A recent study was conducted on two groups of athletes, the first group relied on eggs as breakfast, while the second group relied on other foods with equal calories, and the surprise was that the first group succeeded in losing fat by 16% better.
You can increase the amount of protein foods in your meals in order to reach satiety, and this will not affect your results negatively, simply because most of these foods have a low calorie content.
The best protein foods I recommend for you:
Eggs ( laying ), white meat ( chicken breast and turkey ), beef, fish, cottage cheese, lentils, and of course there are other sources but I have chosen for you these varieties precisely because they are very low calories and at the same time will save you from hunger
3. Stay away from juices
Eat frank fruits and leave you juices, let’s suppose you want to drink orange juice, you will need at least 3 fruits to fill one cup, and of course the juice will not make you feel full; but if you eat one fruit, you will feel more satiety besides you have reduced your calories at the same time .
4. Drink coffee
Coffee has many health benefits for your body and athletic performance, and one study demonstrated that coffee is excellent for getting rid of accursed hunger and increasing the feeling of satiety.
5. Drink more water
Whether you are aiming for slimming or even drying, you cannot neglect the water. A study has shown that drinking two cups of water directly before meals will reduce your portion of food by 22% and will make you feel full faster.
6. Eat salads
A salad bowl is your first hunger sanctuary. Make sure to make a bowl of salads for yourself every morning, and you can feed on it during your day or you can even put it in your bag and eat it like a snack wherever you go and at any time.
Other low calorie foods
Spinach, cucumber, tomato, boiled cabbage leaves, root, beets, broccoli, garlic, zucchini, lettuce, pepper, strawberry, apples, strawberries, melons.
Fill your refrigerator with these foods, and if you get hungry, go to them immediately.
7. Adequate sleep
Believe it or not, sleep is a good haven for you from hunger. If you sleep eight hours, you have exceeded a third of your day, observing the obligation to diet.
Studies have shown that those who sleep five hours or less are more likely to feel hungry and eat more fatty foods by 24% compared to those who sleep well.
Another study showed that those who sleep less than seven hours quickly feel hungry after breakfast and are motivated to eat more food.
Sleep is also very important to complete the vital processes related to fat loss, so make sure you sleep for
7-8 hours every night.
8. Eat omega-3 foods
Studies have shown that omega-3 foods have a greater ability to increase the secretion of the leptin hormone that is responsible for your sense of satiety. Ask your own trainer or doctor to take care of omega-3 foods such as tuna and olive oil.
9. More meals
If you want to get away with hunger, do not tell me that you will eat two or three meals in a long day full of work stress, ask your coach to split you food into four meals and possibly more.
Fragmenting food will help you a lot to stick to the diet and lose weight, as well as ensuring the continued supply of your body with the nutrients it needs throughout the day.
10. Follow the results
Watching the results every day or every other day and seeing new results will give you a stronger incentive to be patient about hunger, and it will motivate you more to commit to