Ways to resist hunger during weight loss Eating order during weight loss

If you eat, you will get fat, and if you get fat, you will lose weight. Jianguofei’s friends all know that it is easy to get hungry during the weight loss period, and once you are hungry, you don’t want to stick to it. So what are the ways to resist hunger during weight loss?

1. Eat more foods rich in dietary fiber

Is there anyone who doesn't know the benefits of dietary fiber? Sufficient dietary fiber intake is not only low in calories, but also can enrich our stomach and intestines, making people feel "full". It is a master of satiety. By reducing calorie intake, it prompts the body to start consuming fat and achieve the goal of weight loss. These dietary fibers can also improve the intestinal environment, help increase beneficial bacteria, and maintain intestinal health.

2. Eat more high-protein, low-fat foods

You need to consume enough protein during weight loss. Protein takes a long time to digest. An experimental study at the University of Sydney in Australia found that consuming an appropriate amount of protein is more conducive to controlling appetite and reducing fat intake. Adequate protein will prevent your body from getting hungry so easily and avoid you receiving signals of binge eating at non-meal times.

3. Eat healthy snacks between meals

There are two times of the day when you feel a little hungry. One is 10 a.m., when the body's metabolism is faster; the other is 3-4 p.m., when the body's glucose level is low. At this time, you can have a snack. Eating some healthy snacks such as nuts (about 10 grams), yogurt, bananas, soy milk or fruits can help prevent overeating during meals and effectively control appetite!

1. Eat fruit

It is large in size and low in calories. Eating it before meals helps control calories, and the vitamins in it can be better absorbed by the body.

2. Drink soup

More water will make the stomach feel full, and at this moment the stomach is already half full.

3. Eat vegetables

Vegetables contain dietary fiber and vitamins, which make you feel full

4. Eat high-protein foods and meat dishes, such as steak and chicken.

These foods help to supplement protein

5. Eat rice as a staple food

At this time, the stomach is already 70% full. Eating a little rice can make the stomach more full and blood sugar will not rise so quickly.

Many people go hungry one meal and full the next in order to lose weight, but studies have found that when people are hungry, they tend to prefer high-fat and high-sugar foods, consume more energy, and their body's hunger perception becomes uncontrollable, sending out hunger signals at any time.

When people eat, the digestive system will be mobilized to secrete digestive enzymes. If you keep a regular routine, the memory will be formed in the brain and stomach, and they will automatically work at mealtime, which is beneficial for controlling the body's hunger and fullness switch. So it is recommended to schedule breakfast between 6:30-8:30, lunch between 11:30-13:30, and dinner between 18:00-19:30, so that the digestive system knows its working time, and it is also easier to control your body shape.

It takes 20 minutes for the brain to receive the signal of fullness. If you eat too fast, the brain will not have time to remind you that you are full, and you will consume too many calories, and seven-point fullness will become ten-point full! Chewing slowly can prolong the meal time and stimulate the satiety nerve center, so chew each mouthful of food no less than 10 times. This will make it easier to control the body from overeating.