Summary
Successful
weight loss depends on the ability to control the appetite, so isn’t it great
to know there are particular foods that can help reduce your appetite and keep
your dieting goals on track Knowing such food exists will do little to help you
unless you know which foods are included on the li st and how to incorporate
those items in your weight loss plan.
Full Content
Successful weight loss depends on the ability
to control the appetite, so isn’t it great to know there are particular foods
that can help reduce your appetite and keep your dieting goals on track?
Knowing such food exists will do little to help you unless you know which foods
are included on the list and how to incorporate those items in your weight loss
plan.
Eat Your Vegetables
Fresh vegetables are high in fiber, water and
essential vitamins and minerals. This is what makes a salad the perfect first
course for lunch and dinner. The best salads are those that incorporate
vegetables with a variety of color without adding extra fat or sugar. Colorful
vegetables supply a variety of important nutrients and add more taste to a
salad. Choose a lettuce or other green leafy vegetable as the base and add
sliced radishes, yellow pepper, cucumber, fresh mushrooms and shredded carrots.
Of course you do not have to stick with those vegetables alone. Those who are
not big vegetable lovers can usually find a combination to suit their taste. To
reduce fat without losing flavor, add a fat-free dressing or make your own with
a tablespoon of olive oil combined with a teaspoon of lemon juice or balsamic
vinegar. If you eat two cups of salad before a main meal, you will feel full
faster and eat less as a result.
Choose Whole Grains
Eat whole grains in limited amounts. Whole grains contain
dense fiber. This is the kind of fiber that expands in the stomach and takes
more time to digest. You will have fewer cravings because you will feel full
and your body will be satisfied that it has what it needs because it has to
work longer to metabolize what you have put into it. However, fiber-dense foods
are often calorie-dense as well, so keep your intake to one serving per meal.
Get Your Protein
Protein that is low in fat, such as chicken or turkey breast,
fish or low-fat cheeses are the building blocks of muscle. When eaten
proportionately with other food groups, protein also has the lasting effect of
reducing the appetite. What is more, protein burns more calories than other
types of foods. If you are a vegetarian, alternative sources include nuts,
seeds and legumes. Because nuts and seeds tend to be high in fat, be sure to
follow guidelines for individual serving sizes. Typically, one quarter of a cup
equals one serving size.
How You Eat is as Important as What You Eat
Always eat breakfast. Research shows those that eat breakfast
are less likely to over-indulge throughout the day. Eating breakfast also kick
starts the metabolism. Without breakfast, you are likely to feel sluggish, burn
fewer calories, and overdo with a snack or at lunch.
Try spreading your daily food across several small meals
rather than three larger ones. Keeping your furnace stoked with fuel will
reduce your appetite and boost your metabolism throughout the day. Don’t feel
like you have to fit in every meal and make sure what you eat is low in calories
and healthy. If you don’t happen to be hungry, there is no reason to feel you
have to eat.
Source:
bit.ly/2ji5Cnb
