Contents:
- Medical Video: How to STOP Cravings | 8 Natural Appetite Suppressants That Work
- How to keep hungry while on a diet?
- 1. Increase consumption of foods containing protein
- 2. Increase consumption of fiber
- 3. Eat foods that contain healthy fats
- 4. Eat foods with a low glycemic index
- 5. Reduce calorie intake, not eliminate it
Medical Video: How to STOP Cravings | 8 Natural Appetite Suppressants That Work
Is losing weight one of your targets? If so, have you succeeded with the diet you did? Or rather have you given up with hunger that always appears when you diet? Take it easy, you are not alone, because hunger is indeed a challenge for everyone who is on a diet.
However, do you know why hunger always appears, even when you are just starting the first day of the diet? One reason is because when you start a diet, you will reduce your calorie intake to lose weight. And if you are not familiar with it, then you will feel hungry.
How to keep hungry while on a diet?
Here are some tips to keep hungry when dieting:
1. Increase consumption of foods containing protein
Foods containing protein include fish, red meat, fruits and vegetables that are dark or green, and eggs. Protein requires a longer time to digest, maintains the stability of blood glucose, and prevents you from losing muscle mass, thus making you feel full longer.
Amino acids contained in protein also play a role in regulating appetite and burning calories when you have a calorie deficit.
2. Increase consumption of fiber
Foods that contain lots of fiber include fruits, vegetables, nuts, and seeds. Fiber foods are a type of low-calorie food that can lower blood sugar levels in the body and make you feel full longer, by slowing down gastric emptying.
Dietary Guidelines for Americans recommend consumption of fibrous foods for women at least 25g and men 38g. Studies reported in Annals of Internal Medicine found that consuming fibrous foods at least 30g when dieting can help reduce about 2.5 kg of body weight.
3. Eat foods that contain healthy fats
Fat is one of the factors that makes you gain weight; so one way to lose weight is to reduce the consumption of fatty foods, especially saturated fats and focus on consuming unsaturated fats. Aside from being the main energy source for the body, fat also plays a role in health, helps slow digestion, and keeps your appetite awake by increasing your feeling of fullness.
Therefore, if you want to feel full longer on a diet, you are encouraged to add olive oil, fish oil, and sesame oil to the food you consume to get some healthy fat.
4. Eat foods with a low glycemic index
The glycemic index is a number that shows the potential for increased blood sugar from carbohydrates contained in food. Foods with a high glycemic index are foods that are quickly digested and absorbed so that blood sugar levels will increase significantly significantly. While foods with a low glycemic index experience slower digestion and absorption so that an increase in glucose and insulin levels in the blood will occur slowly.
Foods with a low glycemic index can improve glucose and fat levels and slow down the appearance of hunger. Studies published in The Proceedings of the Nutrition Society found that there was a relationship between consumption of foods with a low glycemic index with reduced food intake and body fat.
Some foods with a low glycemic index include non-flour vegetables, peas, fruits and grains.
5. Reduce calorie intake, not eliminate it
When dieting, you will certainly reduce calorie intake. However, you still have to get enough calories for the body. Because if not, you will continue to feel hungry, causing nutritional deficiencies and causing health problems such as anemia. According to American College of Sports Medicine, women's calorie intake should not be lower than 1,200 calories per day, and 1,800 calories per day for men.
