With so many sugary, processed foods lurking around in every supermarket aisle, tempting us with their flavors, it is much easier to give into temptation and indulge in fatty foods. However, you are well-aware that this dietary lifestyle is not doing you any favors. It will only hinder your health goals, as well as your fitness goals, which also means saying goodbye to your ‘golden’ target weight.
Contrary to popular opinion, eating healthy doesn’t necessarily entail bland, tasteless meals and suffering. Therefore, we are here to shed some light on the matter and prove to you that you absolutely can resist the temptation to overeat, by adopting, literally, a handful of healthy eating habits, so make sure you stay tuned.
High in volumes, low in calories
Fullness is determined by the amount of food you eat, not the calories in the food. What that means is that eating half a pound of chocolate is not the same as eating half a pound of potatoes, in terms of calorie value, but in terms of the sense of fullness, they are equals. The message is simple – eat foods high in volume and low in calories. These are foods which are usually rich in fibre, have high water content and are unprocessed.
Many processed foods including cereals and bread have added fibre. These sources of fibre used in these foods are not the healthiest, so the best option is to stick with fresh foods in order to ensure you are doing it right. The list of twenty super fibre-rich foods includes (but are not limited to) avocados, Asian pears, all types of berries, coconut, figs (for when you get a craving for something sweet), as well as peas and artichokes. With a bit of creativity in the kitchen and a few healthy online recipes, you can have your healthy yet delicious daily dose of fibre and feel full of energy in no time.
Ditch the sugar
Sugar is the absolute enemy, and there are numerous explanations as to how it always manages to make you feel hungry. One of them says that by eating sugar, your blood sugar levels tend to spike then quickly drop. And once the blood sugar levels go down, you start feeling hungry.
Another possible explanation lies in leptin and ghrelin – your ‘hunger hormones’. As WebMD states: “Leptin is a hormone made of fat cells that decreases your appetite. Ghrelin is a hormone that increases appetite, and also plays a role in body weight.” However, when a hormonal imbalance occurs, and ghrelin takes charge, you might end up feeling irrationally hungry.
What researchers have concluded so far is that avoiding high-fat foods, which include sugary foods, is the best way to keep these two hormones in balance. According to WebMD, besides throwing your hormone levels off, sugary foods can be the culprits of the, oh so unpleasant stomach bloating, as for many people they can be hard to digest. In order to help your body feel at ease, it’s always a good idea to make natural supplements, or any cleansing & digestive care product, of which there are many, a regular part of your life. Daily vitamin, mineral and probiotic intake are just as important as healthy dietary habits, especially if you’re not getting a sufficient dose of them from your food.
Hydration in all forms
The benefits of regular water intake are numerous, and calorie control is definitely one of them. Drinking a glass of water before a meal can actually help you eat less, and for two reasons: First, sometimes you may be confusing hunger with thirst, and once your thirst is satisfied, you might actually end up eating less than you thought you would. Second, the water will fill you up, so even if you were hungry, your stomach will give you a signal that it’s full long before the plate is empty.
More than simple water intake, foods that contain plenty of water can help you not only eat less but also lose weight. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans. If you’re the kind of person who isn’t only looking to lose weight and keep the calorie intake under control but is also keen on flushing out the toxins from your body, the well-known lemon and ginger recipe is exactly what you need. Not only is it healthy and does an amazing job and detoxing, it actually helps you drink more fluids as some people find it difficult to accomplish their daily water-intake goals. This will make the ‘run’ more appetizing, so when you think of it, you’ll be killing two birds with one stone.
Apply the general rule
The general rule is – if you want to be truly fit and healthy, 70% of success is a healthy diet, while 30% is accredited to some form of exercises. Some of the best, low-calorie, but energy-boosting foods to eat before a workout contain the perfect combination of carbs and proteins. Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function. Oats are packed with fibre, which facilitates a steady release of carbohydrates into your bloodstream, and therefore, a steady energy supply throughout your workout.
As for post-workout, it is understandable that you will feel hungry. However, in order for all your efforts at the gym to pay off, don’t resort to fatty foods. Instead, turn to protein drinks; not only are they filling, but they will also help with muscle soreness and prepare the muscles for the next workout session, without the unwanted muscle inflammation and stiffness.
Matters of the mind
Studies have shown that we are psychological, not physiologically more inclined to eat more if we serve food on a large plate. The lesson is – use smaller plates, smaller bowls and cups, and use small utensils such as a teaspoon instead of a tablespoon. Eating slower also does wonders when it comes to eating less. Chewing for a long time gives the body enough time to release the gastric hormones and signal the brain that you’re full.
To avoid any distractions, make it your priority to set the table instead of eating in front of the TV; this way you will remain focused on eating, and not lose count on the number of times you have chewed your bites. Other great psychological hacks come from Prevention. One of them is absolutely ingenious and it is related to hunger during food preparation. We all tend to try food while we are preparing it, so in order to avoid that, always chew gum while cooking – it will keep your mouth busy and repel the temptation.
