Disclaimer : before pursuing a dietary change please seek the advice of your primary physician.
Dieting can be a difficult thing, especially when you’re trying to make drastic changes to your normal routine. Feeling full while dieting seems impossible, with most persons hoping dieting will reduce their hunger. But If you’d like to lose some weight and keep it off, the real secret is to do it with small changes that you blend into your lifestyle.
You will find the greatest success if you choose lifestyle changes that you can live with in the long term. For instance, if you love carbohydrates, it’s not likely that you’ll stay on a low-carb diet for long. In this case, reducing your carbohydrate intake to an amount you find reasonable may work just fine for you.
Does Dieting Reduce Appetite will examine 7 healthy tips to feel full while dieting :
- Portion Size Matters
- Eat Slowly
- Smaller frequent meals
- Increase Water Intake
- Mindful Restaurant Dining
- Drink Calories Add Up
- Maintain Moderate Exercise
- 5 Reasons To Eat Whole Foods
These 7 healthy tips will help you eat nutritiously without feeling like you’re dieting:
1. Portion size matters
Cutting your portion size, instead of altering what you eat, is always an option. It’s easy to forget what a healthy portion actually is, which may lead many people to eat more than they intended. Try eating a bit less and use smaller plates to make it seem like your plate is still full. You’ll still feel satisfied while eating less!
2. Eat slowly.
You don’t want to eat your meals at a snail’s pace, but it does take some time for your body to send signals to your brain that your stomach is full. If you’re eating slowly, you’ll get that message in time before you overeat.
3. Smaller frequent meals.
Experiment with dividing your meals into smaller sizes and eating more often. Eating smaller meals more often can keep you feeling full and energized and you may end up eating less.
5. Mindful Restaurant Dining
Sometimes you’ll find that you have healthy eating habits at home, but it might all go out the window when you’re eating out. Restaurants are notorious for adding in extra salt, butter, and utterly ridiculous portion sizes. Either choose something that you know is healthy based on the nutritional facts, or split up your meal and take half of it home for tomorrow’s lunch.
6. Drink Calories Add Up
When you’re calculating the calories you’ve eaten for the day, it’s easy to ignore all the calories in your drinks. If you’ve had mostly water, then it won’t be an issue. However, if you had a sugary coffee drink, or had fruit juice or a soft drink, you might find that you’ve had a whole meal’s worth of calories in just one drink.
7. Maintain Moderate Exercise
Exercise is important to your overall health and well-being. If it’s hard to add time for an exercise routine to your schedule, remember that every bit of activity helps. Walking around the block, parking further out in the parking lot and taking the stairs instead of the elevator can give you some great exercise without taking up too much extra time.
Being healthy doesn’t need to take a huge effort on your part. You can get there by being aware of your body’s unique needs. Listen to your body and treat yourself right, and your weight goals are sure to follow.
5 Reasons To Eat Whole Foods
Losing weight is 70 % diet and 30 % exercise. The mainstream diet of today’s society has significantly strayed away from a whole foods approach. Many of the food products we consume are a far cry from their original form, loaded with harmful preservatives and added sweeteners. There is undoubtedly a correlation between this type of diet and the prevalence of many chronic health conditions such as obesity and diabetes.
Five reasons why a diet centered on whole foods is a vastly superior way of fueling your body with the nutrients it needs to function optimally will be discussed. The five important reasons are :
- Full Nutritional Benefits
- Significantly Less Sugar
- More Fiber, Less Eating
- Reduce Systemic Inflammation
- Pay The Grocery Store, Not The Doctor
1.Full Nutritional Benefits
Given that whole foods are consumed in their purest form, they provide your body with a multitude of vitamins and minerals you would otherwise be deprived of by opting for processed alternatives.
Because of the inferior state of food today, many individuals rely on vitamin supplements and pharmaceutical products to fill the void. In reality, these nutrients are meant to be provided by diet alone. Whole foods are a great way to avoid this reliance.
2.Significantly Less Sugar
It is common knowledge that sugar is a key player in the development of numerous health conditions. While even foods in their natural form can still contain sugar, the actual amount is significantly reduced. When comparing a whole food to its processed counterpart, it is easy to identify a difference in taste. Food manufacturers use our sugar addiction to their advantage, knowing that the sweeter and more satisfying they make a product, the faster it will fly off of the shelves.
3.More Fiber, Less Eating
Another negative aspect of overly processed foods is that they experience a marked reduction in fiber content. Given that fiber has the ability to cause us to feel full more quickly, a lack of fiber is often responsible for overeating. Furthermore, consuming a diet that is adequate in fiber is essential for digestive health.
By sticking to whole foods, your risk of overeating and excess caloric consumption is reduced. Empty, processed foods are slower to trigger the brain into realizing you have eaten enough, which can quickly lead to obesity.
4.Reduce Systemic Inflammation
Inflammation is an interesting topic. At the appropriate times and for short durations, inflammation is a natural response of the body to heal damaged tissues and defend against various infectious agents. However, chronic inflammation has a devastating effect on overall health. Chronic inflammation is linked to an enormous number of diseases including diabetes, obesity and even cancer.
Many of the artificial additives present in today’s food are clinically proven to cause an exaggerated inflammatory response in the body. While we may be unaware that these additives are not meant to be consumed on a regular basis, the body inherently realizes the issue right away and responds the only way it knows how, triggering the inflammatory process.
Eating whole foods is an effective way to avoid excess inflammation in your body and spare it from constantly feeling the need to protect itself.
5. Pay The Grocery Store, Not The Doctor
A common, and warranted, complaint of whole food products is that they almost always come at a steeper price compared to processed options. It is somewhat ironic that buying something in its natural form is more expensive than other products that have basically gone through a genetic mutation before reaching the grocery store.
However, looking farther ahead than your next grocery store bill is a worthwhile endeavor. Create a food budget for the family. Given that we have discussed the adverse effects of consuming artificially processed food items on a regular basis, think about spending more on whole foods as paying now instead of later.
In concluding , eating a whole food diet would result in optimal health for you and your family. Eating a whole food diet is full of nutritional benefits, may reduce inflammation, less in sugar, more filling and may reduce doctor visits.
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