Staying full while on a diet is impossible. We are ready to convince you otherwise! Below we have analyzed the five main reasons why you have to starve while losing weight.
You eat too fast
Life on the run, food on the go… So you definitely won’t get the full taste of what you eat. But the pleasure of eating consists of 80% of its taste and only 20% of its volume. Didn’t enjoy the food? So, soon you will again head to the refrigerator along the beaten path.
We solve the problem: we recommend that you chew food until you lose your taste, and also use the rule of one fork: put a portion of food in your mouth, and put the device on the table. Yes, all this is boring, yes, it can be annoying… But believe me, after 3-4 days you will start to get used to these innovations.
You refuse snacks before the main meal
Surely your grandmother said that snacking on the same apple before meals is harmful – you will kill your appetite. We hasten to assure you that the appetite will not go anywhere, but saturation will come faster – after all, glucose begins to be absorbed already in the oral cavity. So from the table, you will get up quite full of yourself – and this feeling will last longer.
Solve the problem: it is best to eat (you won’t believe it!) Something sweet before lunch or breakfast. A teaspoon of honey, a piece of natural marmalade, or a marshmallow will do. You need to eat them 5-7 minutes before the main meal.
Are you confusing hunger with appetite or thirst?
It is not the same! Hunger is a bodily signal. He says that the body is running out of nutrients. Feelings of hunger are also very characteristic: it sucks in the stomach, rumbles in the stomach, and sometimes even the head is spinning … Appetite is the desire to get an additional portion of pleasure from food. In this case, you want something especially tasty: a cake, a donut, a piece of sausage, finally. And hunger can be confused with thirst – their centers in the brain are nearby.
We solve the problem: if you ate not so long ago (two hours ago) and are quite dense, but again you want to have a bite, drink a glass of water. We hope you feel better! If not, think about whether a piece of black bread or a portion of borscht will suit you? Not again? So it’s an appetite. Why it occurs frequently is another question. Perhaps food is the most accessible pleasure in your life. Variety of leisure is the best medicine in this case.
You don’t know how to choose products
A well-known fact: you can lose weight on any product if you reduce the daily calorie content of the diet. The question is – at what cost and how comfortable? It is possible on chocolates but to the detriment of health. Yes, and satiety, in this case, will be fleeting – in an hour you will again think only about food. In order not to feel hungry, the so-called nutritional density of the product is important – the content of proteins, fats, carbohydrates, and micronutrients in it. The higher it is, the better, because in this case, you will stay full for a long time!
We solve the problem: meals should be complete! No junk food (buns, chips, semi-finished products), there is zero sense from it, and satiety is temporary. Remember, the main meals should include carbohydrates (satiation), proteins (metabolic rate), and fats (energy). For example, milk oatmeal for breakfast is not the best option. Lots of carbs and that’s it. But an omelet with a salad of vegetables and herbs, seasoned with olive oil and sprinkled with seeds, is a great choice.
You skip meals
More often dinner, because after six do not eat, and sometimes lunch – there is no time at work. And in the morning you just don’t feel like eating, so just a cup of coffee and that’s it … Don’t be surprised that you live with a constant feeling of hunger. If the intervals between daily meals exceed 4 hours, and the nighttime is 12 hours, the appetite control system is loosened, and the synthesis of hormones responsible for the appearance of satiety is reduced.
Solving the problem: eating in the middle of the workday is not a problem now. Carry food with you, order in a cafe, and choose suitable dishes in inexpensive fast food. And don’t forget dinner. From a serving of fish or lean meat with vegetables, you certainly will not get better!
