Whether you are a regular person who goes on a slimming diet, or even if you are a bodybuilder and go on a slimming diet, hunger is your number one enemy. Hunger is also an explicit reason for delayed results, you are trying to lose fat, your meals do not contain the satisfactory amount of food, you quickly fall prey to hunger, and rush to eat greedily, the diet fell, and the results fell.
Let me give you 10 tips to get rid of the annoying problem of hunger and get the best results from the diet.
10 ways to fight hunger on diet
1. Fiber
Fiber is the only way to feel full for as long as possible, try to ignore fiber for a whole day and see what happens to you, then you will feel like you are hungry every 10 minutes.
Diet studies have proven that fiber reduces the speed of feeling hungry, and another study has shown that eating a small portion of moderate-calorie fiber such as lentils, chickpeas, and beans increases the satiety rate by 31% compared to other meals that do not contain fiber.
We will not choose any fibers, we will choose the most suitable and low-calorie fibers in order to ensure the fastest results and avoid feeling hungry at the same time. I recommend small boiled potatoes, apples, pears, broccoli, small portions of oats and quinoa, lentils, beans, and chickpeas.
And if you're looking for fiber with very few calories, I recommend apples, broccoli, pears, and strawberries.
2. Protein foods
The second tip I give you is protein foods. Most foods rich in protein are characterized by low calorie content, which makes them ideal for any diet. Besides, the protein component forces your body to burn more calories during absorption and digestion, and of course this causes you to lose more fat.
A recent study was conducted on two groups of athletes, the first group relied on eggs as its breakfast, while the second group relied on other foods with equal calories, and the surprise was that the first group succeeded in losing fat better by 16%.
You can increase the amount of protein foods in your meals in order to reach fullness, and this will not affect your results negatively; Simply because most of these foods are low in calories.
Best protein foods I recommend for you:
Eggs (white), white meat (chicken and turkey breast), beef, fish, cottage cheese, lentils, and of course there are other sources, but I chose these items specifically for you; Because it is very low in calories and at the same time will save you from hunger.
3. Stay away from juices
Eat the clear fruits and leave the juices. Let's say you want to drink orange juice. You will need at least 3 fruits to fill one glass, and of course the juice will not make you feel full; If you eat one fruit, you will feel more full and reduce your calories at the same time.
4. Drink coffee
Coffee has many health benefits for your body and your athletic performance, and one study proved that coffee is excellent for getting rid of dieting hunger and increasing the feeling of satiety.
5. Drink more water
Whether you are aiming for slimming or even drying, you can not neglect water. A study showed that drinking two glasses of water immediately before meals, will reduce your food portion by 22%, and will make you feel full faster.
6. Eat power
Salad is your first escape from hunger, make sure you make yourself a salad bowl every morning, which you can eat during your day or even you can put in your bag and eat as a snack wherever you go and at any time.
Other low calorie foods
Spinach, cucumber, tomato, boiled cabbage leaves, root, beet, broccoli, garlic, zucchini, lettuce, pepper, strawberry, apple, strawberry, watermelon.
Fill your fridge with these foods, and if you get really hungry, go to them right away.
7. Adequate sleep
Believe it or not, sleep is a good refuge from hunger; If you sleep eight hours, you have exceeded a third of your day on the duty of dieting.
Studies have shown that those who sleep for five hours or less are 24% more likely to feel hungry and eat more fatty foods, compared to those who adhere to a sound sleep.
Another study showed that those who sleep less than seven hours quickly feel hungry after breakfast and rush to eat more food.
Sleep is also very necessary to complete the vital processes related to fat loss, so make sure that you sleep for 7-8 hours every night.
8. Eat omega-3 foods
Studies have shown that omega-3 foods have a greater ability to increase the secretion of the hormone leptin, which is responsible for your sense of satiety. Ask your coach or private doctor to take care of omega-3 foods such as tuna fish and olive oil.
9. More meals
If you want to escape from hunger, don't tell me that you will eat two or three meals in a long and stressful day, ask your coach to divide the food for you into four meals and maybe more.
Food segmentation will help you a lot in sticking to the diet and losing weight, as well as ensuring that your body continues to supply the nutrients it needs throughout the day.
10. Follow the results
Following the results every day or every two days and seeing new results will give you a stronger incentive to be patient with hunger, and will motivate you more to commit.
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