4 Ways to Make Diet Without Hunger Excess

Feel hungry while dieting is normal because the body receives a lower caloric intake than normal. But not infrequently excessive hunger leads us to sabotage efforts to limit intake patterns such as eating food or beverage with a higher calorie. As a result, there was no significant weight loss despite "diet" in a long time.

Basically, excessive hunger arises because the body is not accustomed to, or calories reduced during dieting too much. Though diet is required for forming the new diet healthier with fewer calories. Here are some tips to prevent excessive hunger interrupt your diet:

1. Eat foods that keep you full longer

In addition to the amount of food consumed, the nutrients from food are factors that make satiety longer, one of which is fiber and water. Fiber included in the 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 tend to be more durable.

High-calorie content in food is usually derived from fatty foods and simple carbohydrates like sugar and flour. Conversely, foods with low calories usually contain a lot 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 grains, like brown rice, whole wheat bread, whole wheat pasta, and popcorn.

Nuts.

Lean meat (lean meat) chicken and beef and fish (especially salmon).

In addition to fiber, the consumption of meat and fish contain good fats like omega-3, EPA, and DHA which helps you feel full longer. In addition, this nutrient also has benefits for cardiovascular health, brain and skin health.

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

Maybe this will not be your consideration when dieting, but in fact, the number of calories from beverages can also be quite high, even exceeding the total calories from your food. Drinks that taste sweet like syrup and juice in containers, soft drinks, and bottled drinks that contain milk, including having high calories. Instead, try drinks like fruit juice has natural sugar from fruit. Water is also better consumed because it has no added sugar. That way, you do not need to reduce the amount of food that is too much to reduce the consumption of calories from sweetened drinks.

3. Perform a variety of these tips so that eating is more controlled

The portions of food that we take when eating determines how much we spent. Portions are too many will trigger us to overeat. Here are some tips to manage your food servings:

Do not eat directly from the package or jar of food. Take smaller portions and place on where to eat.

Get used to the consumption of water before meals, enough about 250ml will prevent you from overeating.

If portions are large when in restaurants or places to eat, provide a meal or takeout box to divide the portion of food to eat on the spot and to take home.

When you cook your own meals, mix vegetables as food ingredients.

Eating your food slowly and include drinking water while you chew.

When snacking, choose foods that have a skin, such as nuts and citrus fruits, so you do not eat in a hurry.

Keep objects that distract you from the food while eating, like TV or mobile phone. This can cause you less likely to want to enjoy the food and add to food after the meal was over.

4. Do not skip meals

Skipping meals will actually make you tend to starve and can make you eat more at the next meal. Especially if you skip morning meal that is not only the shortage of energy but also reduce performance on the move. Mealtimes in the morning is an important time to provide energy until lunch time, especially if you are doing activities that spend a lot of energy.

With passing time, then usually someone will be more snacking until the next meal, so the total daily calorie consumption will be a lot more than calories from snacking due to a great meal.