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Tags: diet | weight | water | protein | fiber

5 Ways to Feel Fuller Faster to Lose Weight Easily

5 Ways to Feel Fuller Faster to Lose Weight Easily
A senior NHS doctor has warned new year dieters against quick-fix solutions, which can lead to heart problems and even unplanned pregnancies. (Press Association via AP Images)

Wednesday, 24 March 2021 10:41 AM EDT

Very often traditional diets leave you feeling insatiably hungry which in turn, leads to their own downfall. Experts say that eating certain foods can make you feel fuller so that you do not give into cravings and are therefore more apt to stay within your recommended daily caloric limits.

"If you have ever had a day when your stomach felt like a bottomless pit and that no matter how much you ate, you just didn't feel full or satisfied, there are healthy tricks that can help," says Dr. Ellen Kamhi, Ph.D., author of The Natural Medicine Chest.

  1. Eat more fiber. Fiber is good for your health because it helps lower your risk of heart disease, type 2 diabetes, and other diseases. But consumer more fiber is a simple way to satisfy your hunger. High-fiber foods give you volume plus they take longer to digest, so you feel satisfied for a longer time, says Kamhi. Tasty high-fiber foods include vegetables, berries, pears, avocados, whole grains, seeds and nuts, brown rice, beans, apples, grapes, and oranges.
  2. Eat foods with a high-water content. Certain foods, particularly fruits and vegetables, contain a lot of water. Like high-fiber foods, water-rich foods provide volume, making you feel full, but without a lot of calories. "For instance, grapefruits are about 90 percent water, but contain only 39 calories per half a grapefruit serving," says Kamhi. This is why loading up on veggies and some fresh fruit or eating a big veggie salad or bowl of broth-based soup before dinner is an excellent way to satisfy your stomach without adding excess calories.
  3. Eat more protein. According to Healthline, adding more protein to your diet can increase feelings of fullness. One study showed that people who ate eggs for breakfast lost more weight than those who brunched on bagels.
  4. Take your time. It is a proven fact that if you wolf your food down your body will not have a chance to feel that it's full. "We don't have immediate feedback from our bodies telling us we've eaten enough," says Janet Polivy, Ph.D., professor of psychology at the University of Toronto, Canada. "It takes about 20 minutes for food to be digested enough that glucose gets into the bloodstream and the hormones start working." Chew thoroughly, put your fork down between bites and only go for a second helping after you have waited about 20 minutes.
  5. Eat mindfully. Research has found that practicing mindfulness during meals can help people enjoy their food more fully and focus on the quality rather than the quantity, according to Healthline. As you eat, think about the food, give thanks for it, and really taste each bite. When you savor your food in this way, you will feel full and satisfied on much less food.

© HealthDay

Experts say eating certain foods can make you feel fuller so that you do not give into cravings, and are therefore more apt to stay within your recommended daily caloric limits...
diet, weight, water, protein, fiber
Wednesday, 24 March 2021 10:41 AM
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