Keys To Losing Weight Without Feeling Hungry
To lose weight without feeling hungry, it is essential to choose foods rich in fiber but with a low calorie density.
With the arrival of the new year and after the excess of the holidays, many people still decide to lose weight. But who is able to lose weight without being hungry?
The biggest problem is that most diets are really restrictive and leave us hungry. Nevertheless, doctors and nutritionists, among others, have developed this theme a lot and have shown that there is a better way to do it.
Today we have a large number of types of diets, workouts and resources for weight loss. It is estimated that around 40% of the world’s population is overweight, and since the 1970s obesity has tripled worldwide.
This is not just an aesthetic problem: it is above all a global health problem. We will therefore explain to you, in this article, how to lose weight without feeling hungry.
The importance of losing weight
Currently, the number of overweight people is very high and continues to increase steadily. This is the case because over the past few years we have become accustomed to a sedentary lifestyle and eating a diet full of processed foods and fast food that is high in fat.
Even though health campaigns try to educate the population, the majority of people only see overweight as a cosmetic problem. However, it is much more serious than that because overweight and obesity are health problems.
Both of these conditions are linked to metabolic problems and diseases. It has been shown that people who are overweight have a greater tendency to suffer from diabetes and a much higher risk of having a cardiovascular problem. This is what an article published in the journal Circulation Research asserts .
It is therefore important, for all these reasons, to find a diet that allows us to lose weight. But it’s not just about that: it’s also essential to follow it and avoid the terrible rebound effect. It should also be combined with constant daily exercise.
How can you lose weight without being hungry?
To lose weight without feeling hungry, the idea is to find foods that increase the feeling of fullness but that are not too high in calories. For example, there is nothing like eating an apple and eating a chocolate. The apple has fewer calories and more volume, so it’s more filling.
So, as a first step, it is important to introduce foods rich in fiber in the diet. They stay longer in the digestive system before being digested. Hunger therefore comes later, according to a study published in the journal Advances in Nutrition .
In addition, these foods generally have a lot of volume but few calories, as in the example of the apple. All fruits and vegetables provide us with vitamins, improve intestinal transit and increase satiety.
In addition, one should also reduce the intake of fat and increase the amount of protein in the diet. Including low-fat meats like chicken, turkey, or certain fish can help you lose weight without feeling hungry.
Other aspects are generally taken into account, such as the glycemic index. This is a parameter that measures how quickly a food raises the level of glucose in the blood. In other words, if a food has a low glycemic index, the peak of glucose in the blood will be lower.
This is important because there is a direct link with the feeling of fullness. In addition, this aspect is of great importance in people with diabetes because, as we mentioned earlier, they have a disease associated with being overweight.
Optimize your diet to lose weight without feeling hungry
Losing weight without feeling hungry is possible. To do this correctly, it is best to always consult a nutritionist or doctor. On the other hand, diets should be combined with exercise and be viewed as a lifestyle, not as a casual thing.
Any balanced diet should include fruits and vegetables. It is also essential to drink enough water, around 1.5 or 2 liters per day. To set up a diet, we must take into account the caloric indices of foods and the satiety they can provide.
