You’ve decided you want to lose a few pounds or simply have healthier lifestyles. Then you started practicing physical activity and is trying to follow a balanced diet. But now and then, that hunger comes along the day, making you want to cheat on your diet and eat the first thing you see ahead?!
Calm! With good guidelines, you can healthily cheat on your diet and stay focused on pursuing your goals (whether it is to lose weight, to define the body or simply to take care of your health). Check out the list below:
Eat the salad first:
Eating the salad before the main course is essential. “The vegetables and greens in the salad are rich in vitamins and minerals, but they also have a good amount of fiber that increases the sensation of satiety and diminishes gastric emptying. Thus, the person consumes few calories at the entrance and gets a feeling of satiety, decreasing the amount consumed in the main course, “he emphasizes.
Bet on vitamins:
Homemade vitamins are a good option to fool hunger. That is because they have milk that, as a source of protein, slows the digestion process. The idea is to combine fruits, skim milk and cereal. It is always good to beat the vitamin and consume soon after. And avoid the consumption of whole milk.
Bet on foods rich in soluble fiber:
There are two types of fibers: soluble and insoluble. Soluble fibers form a kind of gel when they retain water. Thus, they promote a feeling of satiety and decrease the gastric emptying. Therefore, they help to deceive the hunger. This type of fiber is found in fruits, vegetables, and leaves.
Consume good fats:
The presence of essential fatty acids (good fats) in the diet helps, as well as the fibers, in delaying gastric emptying. That is, it helps to delay digestion. The main sources of good fats are oilseeds, salmon, avocado and extra virgin olive oil.
Eat a full breakfast:
Consuming a balanced meal upon waking is essential. That is because there is a long period of fasting that precedes this meal. In this period the body spends the energy stores to maintain essential functions such as circulation and breathing. At the first meal of the day, we have to replenish stocks and thus ensure provision in everyday activities and food control during the day. When we do not consume adequate food upon waking up, our supplies are impaired, and our body feels the need for calorie replacement food, which makes us lose control of our hunger and don’t cheat on your diet.
Several studies prove that people who sleep poorly have changes in their hormone levels – which increases hunger and decreases satiety. These people tend to look for caloric foods and have difficulties in feeling satiated, generating a binge eating, which hinders the process of weight loss.
Controlling anxiety is critical. “Because in anxiety attacks we look for caloric foods and we have bouts of binge eating – which undermines our dietary re-education process. And, often, these attacks become constant causing the person to give up, “he says.
Eat every 3 hours:
this is extremely important for several reasons. In addition to maintaining high energy levels, increase metabolism, decrease fat storage, it also helps to control hunger during the day. Because when we spend many hours without eating and we feel hungry, it is a sign that our body needs energy, so the only thing that matters is eating, let’s not worry about the quality of the food we are consuming. With this, we end up consuming an extra amount of energy without realizing it. The idea is not to feel hungry.
It is important to eat slowly because the digestion process starts in the mouth. Through chewing, we break the food into smaller particles and saliva begins the process of digestion of some nutrients. When we eat slowly, our body stimulates the production of hormones that give satiety and reduces the production of hormones of hunger. Besides that, eating slowly avoids gastrointestinal problems, such as heartburn, burning, gas, abdominal pain, etc.
Change the sweets for healthy options:
When it hits the urge to eat sweets, the ideal is to look for sweeter fruits or half-bitter chocolates in a small amount. However, a person with a balanced diet hardly arouses the urge to eat sweets. Even because the ingestion of sweets is a vicious cycle: the more sweets you consume, the more you have to consume.
if you eat every 3 hours, but still, beat that hunger, drink water! That’s because the thirst signal is the same as hunger – which may be confusing you.
Eat in smaller dishes:
it looks strange, but the orientation is to eat in smaller dish and red. That is because the color is associated with warning signs and the orientation of stopping at the traffic light. With this, the person tends to eat less.
Do exercises and other things you enjoy:
do not have food as the only source of pleasure in your routine. Do daily exercises as well as other activities you enjoy. For example, how about hanging out on a walk with your friends ?!
And the coffee, can help don’t cheat on your diet?
Many people comment that they have a cup of coffee, either in the morning or the afternoon. But is this custom groundless? Is coffee a healthy way to cheat on your diet? The subject is controversial.
Some studies say that drinking coffee releases some endorphins in the body, increasing the feeling of satiety and, therefore, ends up fooling the hunger. However, because it is rich in caffeine, coffee can alter the motility of gastrointestinal transit, causing future problems such as gastritis. So, in my view, it is good to avoid coffee consumption for this situation.
For this and other reasons, the goal is always to have the advice of a nutritionist. The professional will give you a complete menu that suits your needs and preferences, as well as important tips for avoiding moments of hunger throughout the day.