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Diet is not always hunger pangs. The main thing is to set yourself up that the reward will be a beautiful figure and crowds of curious glances.
Factors affecting the amount of food we eat
Nutritionists say that many factors affect the amount of food we eat. These factors include taste, aroma and, of course, the feeling of satiety. After you have eaten, a signal is sent to your brain whether the body is full of food or not. Both the volume and the type of food depend on this. It is these two indicators that must be calculated before starting a diet.
We all know that the more energy is contained in food, the faster the feeling of satiety comes. You also need to take into account that it contains as few calories as possible, and their lack is covered by your extra pounds.
Recommended foods include vegetables, fruits, and dishes prepared from them: salad, soup, stew, and others. Vegetables and fruits are rich in water and fiber, so you feel full quickly.
How to eat more for the same amount of calories?
High-calorie foods have little water, but a lot of fat, which is highly undesirable for weight loss. You can reduce the calorie content of dishes yourself, it’s pretty simple. For example, to reduce the number of calories in meat, you can take lean meats, add cereals or vegetables to the sauce and you’re done. Two ham sandwiches can be replaced with one by adding lettuce, cucumber or tomato. You also need to know that 100 calories of raisins is only a fourth of a glass, and you can eat one and a half glasses of fresh grapes for the same “amount” of calories.
A variety of soups also contain few calories, but only without sour cream and fat. If you eat soup for the first, then you can quickly get enough. This also applies to vegetable and fruit salads. But do not overdo it with dressing and ingredients, because during any diet, not all vegetables and fruits are allowed. Low-calorie foods include durum wheat pasta, black bread, cereals, lean fish and meat, seafood, and low-fat dairy products.
You can eat a lot of such products, and at the same time, you may not yet gain the optimal amount of calories that will “melt” on your figure. The above foods contain a lot of protein and, of course, well-known fiber. The body does not digest them very quickly, so the feeling of hunger does not come immediately. Many scientific studies show that eating foods that are high in fiber at one meal significantly reduce appetite at one meal.
The satiety index – what is it?
Once upon a time, scientists even bred Satiety Index… It is based on how people feel two hours after eating a food that contains 240 calories. The highest index is for foods with a high fiber content, and the lowest index for baked goods and sweet products. Here, for example, mashed potatoes are 3 times more satisfying than white bread, although they have the same number of calories – 240 calories.
Such indicators allow us to conclude that the more water, protein and fiber there is in a dish, the more satisfying it is. This fact must be taken into account and not forgotten when you make up your daily menu. It is possible that you just need to revise your diet, make some adjustments and the diet will not be needed at all.