In order to be able to lose weight successfully, it is necessary to maintain a healthy diet, and due to the severity of diets, some meals are determined that is not be enough. A person may starve, especially during the night time, so he searches for some foods that can be eaten and fill his hunger without harming the diet followed. In the following lines, we will present to you the top 10 ways to overcome hunger while dieting. Top 10 ways to beat hunger while dieting
Ways to overcome hunger while dieting
1- Make sure to eat breakfast daily
Breakfast is the beginning from which the body begins to burn food, as the more a person hastens to eat this meal, the more time he spends burning during the day.
On the other hand, breakfast provides the energy the body needs in order to carry out its daily activities.
In addition, it helps to reduce the feeling of hunger, which works to lose weight during the diet.
Studies have shown that getting used to eating breakfast improves the functioning of the intestines, and thus treats the problem of constipation.
Breakfast must include healthy foods, such as fruits, vegetables, whole grains, low-fat dairy products, soy milk, nuts, etc., which are important to the human body.
2- Drink enough water
Drinking water reduces the feeling of hunger and helps you lose weight quickly and effectively, so it is recommended to drink plenty of water every day and keep the body hydrated.
It’s good to know that some people can’t differentiate between hunger and thirst, which means eating when they are thirsty.
A study showed that drinking two glasses of water immediately before eating reduces food intake.
It should be noted that eating soup at the beginning of a meal gives the same result, which leads to a reduction in the number of calories that the body gets after eating meals.
3- Avoid eating sugar
Sugar is one of the foods that affect the chemistry of the body greatly, and the process can be understood in an easy way, and is done this way: when you eat a lot of sugar, the body produces the hormone insulin, which causes the sugar known as glucose to be stored inside the cells.
Also, as a result of the previous process, the level of sugar in the blood decreases by a large percentage as a result of its transfer to the cells, and the body tries to deal with this deficiency and compensate by feeling hungry and wanting to eat, especially food that contains a lot of sugar.
Therefore, the solution is through two things: the first is to reduce the amount of sugar that you bring into the body and treat sugar addiction, and the second is to reduce the number of calories.
4- Eat enough protein
The proteins in meat, fish and chicken take a long time to digest in the stomach, which means that you will feel full for a long time.
Studies show that each 1% increase in protein intake results in a reduction of 30 to 50 calories per day.
Among the benefits of protein is to provide protection for muscle tissue so that it is not lost due to calorie restriction.
Many calories are burned in order to digest proteins, other than fats and carbohydrates.
You should also eat a lot of dairy products because they contain whey protein and casein protein, and these two types of protein have anti-hunger effects.
5- Reduce your carbohydrate intake
When you eat carbohydrates, they become sugars inside the body and thus increase the proportion of insulin.
The more of them you eat, the more hungry you will find yourself.
Therefore, it is preferable to limit its intake so that you can overcome hunger while following diets for losing excess weight.
6- Eat sugar-free gum
Chewing gum may be useful in reducing the feeling of hunger if it is sugar-free.
But if the gum contains sugars, it increases hunger and makes you crave food more, and this is due to the increased production of saliva, which leads to an increase in the feeling of hunger.
Sugar-free gum has the same effect as chewing gum with a strong, refreshing mint taste, both of which act as suspects of toothpaste, as these things work to make the food eaten after they taste the same, which makes you reduce the food intake
7- Brush your teeth several times
When saliva is secreted, the stomach is ready to receive food, and in the event that food does not enter the stomach, the person begins to feel hungry and needs to eat.
Teeth cleaning plays an important role in reducing the amount of this saliva, and therefore the feeling of hunger can be eliminated during the diet.
It is preferable that the taste of toothpaste be strong so that it stays in your mouth for the longest time and its effect over other foods.
8- A cup of coffee and a piece of dark chocolate when you feel hungry
A cup of coffee with dark chocolate is very effective in increasing the percentage of fat burning in the body.
This is in addition to helping to prevent feeling hungry during the period of adherence to diets for slimming.
Coffee and chocolate give the body enough caffeine, that is, they increase activity and thus not feel tired and tired, so you do not need to eat more food to replenish your energy again.
It wouldn’t be easy to leave the strong taste of coffee and the sweet bitterness of dark chocolate, and any food you eat will taste the same.
9- Eat fruits and vegetables throughout the day
Some of the things you study in the previous system, it is important to eat a variety of vegetables and fruits a day, foods full of fibre that give you a feeling of satiety and fullness.
Plant food makes you contain different ingredients.
The fruit contains the sugar fructose that solves the problem of glycogen deficiency in the liver, leading to sending hunger signals to the brain.
10- Make sure to eat sources of omega 3
A study published in the journal Appetite in 2008 showed that eating omega-3 fatty acids has an important and effective role in controlling the feeling of satiety and filling hunger after eating in people who follow diets for weight loss.
However, this study is not enough to prove this, more research and studies must be conducted to determine the effectiveness of omega-3 in improving weight loss and maintaining a healthy weight.
Omega 3 has the ability to improve metabolism.
It also helps digest food, which leads to an increase in the rate of fat burning.
Foods containing omega-3 are one of the most important foods that help lose weight and give you a feeling of fullness and satiety, so it is preferable to include these foods in the main meals.