4 Ways to Undergo an Over-Hunger Diet

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Feeling hungry when undergoing a diet is natural because the body receives lower calorie intake than normal needs. But not infrequently excessive hunger triggers us to sabotage efforts to limit intake patterns such as eating foods or drinks with higher calories. As a result, there was no significant weight loss even though it had been "dieted" for a long time.

Basically, excessive hunger arises because the body is not used to it, or too many calories are reduced during the diet. Even though what is needed during a diet is forming a new, healthier diet with fewer calories. Here are a few tips to prevent excessive hunger interfering with your diet:

1. Eat foods that make you full longer

In addition to the amount of food consumed, nutrition from food is a factor that makes feeling full longer, one of which is fiber and water. Fiber is included in complex carbohydrates that are more durable in the digestive tract because it is difficult to digest. Just like other types of carbohydrates, fiber can produce energy and calories, but not too much and tends to be more durable.

High calorie levels in foods usually come from fatty foods and have simple carbohydrates such as sugar and flour. Conversely, foods with low calories usually contain lots of fiber and water. Here are some examples of foods that have low calories:

Fruits and vegetables, such as spinach, broccoli, tomatoes, carrots, melons, berries and apples.
Various dairy products.
Whole wheat, such as brown rice, whole wheat bread, wheat pasta, and popcorn.
Nuts.
Lean meat (lean meat) from chicken and beef and fish (especially salmon).

In addition to fiber, meat and fish consumption has good fats such as omega-3, EPA, and DHA which help you feel full longer. In addition, these nutrients also have benefits for heart health, brain and skin health.

2. Keep eating a lot, but limit calories from drinks

Maybe this is not your consideration when dieting, but in fact the number of calories from drinks can also be quite high, even exceeding the total calories from your food. Sweet drinks such as syrup and packaged juices, soft drinks, and packaged drinks that contain milk, including having high calories. Instead, try drinks like fruit juices that have natural sugars from fruits. Water is also better consumed because it does not have added sugar. That way, you don't need to reduce the amount of food that is too much by reducing calorie consumption from sweet drinks.

3. Do these various tips so that the meal portion is more controlled

The portion of food we take at meals determines how much we spend. Portions that are too much will trigger us to overeat. Here are some tips for managing your food portions:

Do not eat directly from the packaging or jar of food. Take fewer servings and place them in a place to eat.
Get used to consuming water before eating, enough about 250ml will prevent you from eating too much.
If the portion is too large when in a restaurant or place to eat, provide a place to eat or a box takeout to divide food portions into food and take home.
When you cook your own food, mix vegetables as ingredients.
Eat your food slowly and include drinking water when you chew.
When snacking, choose foods that have skin, such as peanuts and oranges, so you don't eat in a hurry.
Keep objects that distract you from food while eating, such as a TV or cellphone. This can cause you to enjoy food less and tend to want to add food after eating.

4. Don't skip meals

Skipping meals will make you more hungry and can make you eat more at the next meal. Especially if you miss breakfast that not only has an impact on lack of energy but also lowers performance in activities. Meal time in the morning is an important time to provide energy until lunch time, especially if you do activities that consume a lot of energy.

By spending time, usually someone will snack more until the next meal, so that the total daily calorie consumption will be more due to snacking than calories from large meals.

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