To lose weight without going hungry, it is essential to choose foods rich in fiber but with a low-calorie density.
With the arrival of the holidays or after the excesses of the holidays, many people try to regain the lost weight. But is it possible to lose weight without going hungry?
The main problem is that most diets are very restrictive and make us “starve.” However, doctors and nutritionists have developed this topic extensively and have shown a better way to achieve the desired result.
Today, we have many types of diets, foods, and resources available to lose weight. Almost 40% of the world’s population is estimated to be overweight, and obesity has tripled worldwide since the 1970s. It is not only an aesthetic problem but also a health problem.
The importance of having a healthy weight
Currently, the number of overweight people is very high and continues to increase dramatically. This is because, in recent years, we have adapted to a sedentary lifestyle, a diet rich in processed foods and high-fat fast food.
As much as health campaigns try to raise awareness, most people consider being overweight only a cosmetic problem. But the truth is that both overweight and obesity are primarily health problems.
What mistakes prevent us from losing weight?
Overweight and obesity are linked to metabolic disorders and diseases. Overweight people are more prone to diabetes and run a much higher risk of developing a cardiovascular problem.
Therefore, finding a diet that allows us to lose weight is essential, but it is also necessary to maintain it and avoid the dreaded rebound effect. Likewise, it is necessary to combine constant and daily exercise with the diet.
How do you lose weight without going hungry?
To lose weight without going hungry, the ideal is to find foods that increase the sense of satiety but that are not too caloric. For example, eating an apple or chocolate is not the same. Apple has fewer calories for the same volume, so it is more filling.
Another essential concept is to introduce high-fiber foods into the diet. According to a study published in Advances in Nutrition, they stay longer in the digestive system before being assimilated, so the appetite takes longer to return.
These foods tend to be high in volume and low in calories, as exemplified with apples. All fruits and vegetables provide us with vitamins, improve intestinal transit and increase satiety.
On the other hand, you should also reduce your fat intake and increase the amount of protein. Including lean meats, such as chicken, turkey, or some fish, can help us in the arduous task of losing weight.
Among the aspects that should be taken into consideration is the glycemic index. It is a parameter that measures the rate at which food increases the level of glucose in the blood. If a food has a low glycemic index, the blood glucose spike will be more downward.
This is important as it is also directly related to the feeling of satiety. It is also of great relevance in diabetic people who, as already mentioned, have a disease associated with being overweight.
A healthy diet isn’t necessarily dull or bland. The secret lies in the balance and energy balance obtained with food.
Lose weight without going hungry: optimize your diet
To lose weight properly, the ideal is to consult a nutritionist or a doctor without going hungry. Furthermore, diets should be combined with exercise, intended as a lifestyle, not as a rare event.