When it comes to losing weight, we all know that diet is important. You can exercise as much as you want but if your nutrition is not in check then you will struggle to lose weight. Here are some useful diet tips that will help you stay fuller for longer.
Choose high satiating foods
You’ve likely heard that eating wholegrain and unprocessed foods is important for any health goal. Unprocessed foods such as wholegrain rice, potatoes and fruit contain high amounts of fibre that will help you feel fuller for less calories (i.e., satiating). Researchers from the university of Sydney looked at the effects of 38 different foods on hunger levels. Based on subjective hunger levels, they found that porridge, fish, potatoes, popcorn, oranges, and apples were the most satiating foods. Try any of these to help you feel fuller for longer.
Eat more protein
Incorporating enough protein in your meals will help you feel fuller. Studies show that protein reduces the hunger hormone, ghrelin. Take advantage by spreading out your protein intake throughout your meals. Aim for 1.6-2g of protein per kg of bodyweight. For more information about protein requirements, check out this blog.
Don’t let yourself get hungry
Have you ever been so hungry that you crave all of your favourite unhealthy foods despite trying to stick to a healthy eating plan? This can happen when you go for long periods without eating and often leads to overeating. An easy solution to this is to prevent yourself from getting hungry. This means spacing out your meals more evenly throughout the day and/or eating more frequently in lesser amounts.
Drinking water is a simple yet effective weight loss tool. Research suggests that drinking water before a meal reduces the amount of food consumed during that meal. This works because drinking water fills up your stomach, making you feel more full and less hungry. Although this is not a fool proof plan, as some people will still eat even if they feel full.