Feeling hungry all the time? Do you always eat for two?
Believe it or not, you can have smaller portions and still feel full.
Certain foods, especially those high in protein, fiber, and
healthy fats, increase satiety and reduce appetite. Sugary treats have the
opposite effect. Due to their hyperglycemic properties, they cause blood sugar
spikes followed by crashes. This leaves you hungry and low on energy.
Portion control and weight loss go hand in hand. Eating too
much of anything can cause you to pack on pounds. Healthy foods are no
exception. For this reason, it’s essential to watch your portions and stick to
the recommended serving size. Consider your daily calorie goals as well as the
amount of protein, carbs, and fats in your diet.
Eat Protein with
Every Meal
Few foods areas
filling as chicken, beef, eggs, or fish. Just think how you feel after eating
chicken breast or a can of tuna with lots of veggies.
According to science,
high-protein foods increase satiety to a greater extent than high-carb and
high-fat foods. Moreover, they stimulate thermogenesis, raising your body’s
core temperature. This leads to a faster metabolism and fat burning.
To stay full longer,
eat protein with every meal. If you’re a vegan, opt for tofu, organic soybeans,
kidney beans, nut butter, hummus, or seeds. Depending on your activity level,
consume 25 to 50 grams of protein at once.
Use Smaller Plates
Switching to smaller
plates could bring you closer to your weight loss goals. Studies indicate that
smaller plates help reduce portion size and overall food intake by up to 30
percent. The explanation is simple.
Large plates make
food portions appear smaller. This is known as the Delboeuf illusion. Small
plates, on the other hand, trick your brain into believing that you’re eating
more. Downsizing your plates can help prevent overeating and give you more
control over the amount of food consumed.
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