Being hungry always has been the Achilles’ heel of who have been making diet again and again without losing weight. Would not it be a blessing to lose weight without feeling the empty stomach all the time? Well, this is possible.
Some foods that contain few calories produce a feeling of fullness. If you eat them, you can sit at the table without feeling too hungry and get up without needing to eat a few hours later. And if you incorporate them into your daily diet, you can stop eating up to 300 calories per day and lose between 250 and 500 grams per week.
The foods that satisfy the appetite are those whose volume or weight is high in relation to the calories that they contribute. The best ones are the vegetables: fruits, vegetables and whole grains, the meats are voluminous, but if their fat content is large, the benefits are nullified. As vegetables take up a lot of space on the plate, people have the impression of eating in abundance. In most cases, vegetarian food is twice more bulky.
On the other hand, foods rich in fiber – most fresh fruits and vegetables, whole grains and legumes – also reduce appetite. Vegetable fiber increases the volume of the alimentary bolus in the digestive tract, slows the emptying time of the stomach and prolongs the sensation of satiety.
You have to eat between 20 and 35 grams of fiber daily. This is possible by adding an apple, an orange and a cup of lentils to your daily diet.
How to make foods rich in fiber more appetizing? Add spices that accentuate the flavor of the food. A spoonful of hot sauce does not contain more than five calories and can give good taste to a cooked potato; the curry takes away the tasteless lentils, and a few slices of apple sprinkled with cinnamon give the feeling of eating a dessert.
But remember that anything that makes a food tastier will make you want to eat it in greater quantity..
All the aforementioned related to the volume of solid foods and their ability to satisfy hunger also applies to liquids. Soups and stews satisfy much more than, say, a chocolate bar.
In this way, a trick is to take soups with broth before dinner; people tend to eat, in few quantities.
Finally, dietary foods usually contain more protein and less fat than normal foods. As the brain takes longer to realize that one has ingested calories from fat than in “finding out” that it consumed protein or carbohydrate calories, such a combination is ideal.
And a last trick, if after eating you consume something that leaves you satisfied, you will not be thinking about your next meal. There are people who for example do not feel that they finished until they taste something sweet, in this way you can end up losing weight without suffering or feeling hungry.