How to hold back hunger while on a diet & bull; hello healthy

Is losing weight one of your goals? One of the ways you can succeed in losing weight is by developing a hunger-fighting strategy.

Meanwhile, did you know that hunger always appears, even when you are just starting the first day of the diet? One reason is because when you start a diet, you will reduce your calorie intake to lose weight.

How to stay hungry while on a diet?

Below are some tips to keep hunger while dieting.

1. Increase the consumption of foods that contain protein

Foods that contain protein include fish, red meat, dark or green fruits and vegetables, and eggs.

Protein takes longer to digest, maintains blood glucose stability, and prevents you from losing muscle mass, thus keeping you feeling full longer.

The amino acids contained in protein also play a role in regulating appetite and burning calories when you experience a calorie deficit. That way, you can endure hunger.

2. Increase consumption of fiber

Foods that contain lots of fiber include fruits, vegetables, nuts and seeds. Eat these foods before starting to feel hungry while on a diet.

Fiber foods are low-calorie foods that can lower blood sugar levels in the body and make you feel fuller for longer, by slowing down gastric emptying.

Dietary Guidelines for Americans recommends consumption of fibrous food for women at least 25 g and men 38 g.

The studies reported in Annals of Internal Medicine found that eating at least 30g of fiber during the diet can help you lose about 2.5 kg of body weight.

3. Eat foods that contain healthy fats

Fat is one of the factors that make you gain weight; So one way to lose weight is to reduce the consumption of fatty foods, especially saturated fat and focus on consuming unsaturated fats.

Apart from being the main source of energy for the body, fat also plays a role in health, helps slow down digestion, and keeps your appetite in check by increasing feelings of fullness.

Therefore, if you want to stay hungry longer while on a diet, it is recommended that you add olive oil, fish oil, and sesame oil to the food you consume to get some healthy fats.

4. Eat foods with a low glycemic index

The glycemic index is a number that indicates the potential for an increase in blood sugar from carbohydrates contained in food.

Foods with a high glycemic index are foods that are quickly digested and absorbed so that blood sugar levels will increase significantly rapidly.

Meanwhile, foods with a low glycemic index experience slower digestion and absorption. It makes the increase in glucose and insulin levels in the blood will happen slowly.

Low glycemic index foods can improve glucose and fat levels and slow down hunger pangs.

Studies published in The Proceedings of the Nutrition Society found that there was a relationship between consumption of foods with a low glycemic index and reduced intake of food and body fat.

Some foods with a low glycemic index include non-starchy vegetables, legumes, fruits and whole grains.

5. Reduce calorie intake, not eliminate it

However, you still have to get enough calories for the body. Because if you don't, you will continue to feel hungry, leading to nutritional deficiencies and health problems such as anemia.

According to American College of Sports Medicine , women's calorie intake should not be lower than 1,200 calories per day, and men 1,800 calories per day.

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