Anyone who has sat on a diet knows that losing weight - it's always the discomfort associated with a constant feeling of hunger.It is because of him, and it is impossible to sustain for a long time diet rules.Is it possible to stick to a diet or starve?
Try to adhere to certain principles:
- Carbohydrates - for breakfast. This is especially true of complex carbohydrates.They will give a feeling of satiety for a long time, perhaps until dinner.To do this, include the morning meal whole grains and fruits.
- Eat more often. Hunger certainly has an effect if you have all three meals a day.Tune in to a schedule.Three main meals (fixed - no means abundant, from 300 to 500 calories), and a light snack 2-3 (150 calories or less).You can eat every 2-3 hours, this will keep your blood sugar stable and prevent hunger.
- Include in the diet of protein. protein helps reduce appetite, it maintains blood sugar levels, which reduces the craving for food.Include protein at every meal, especially dinner: lean meats, low-fat dairy products, eggs, legumes, nuts.Protein in the diet prevents night urge for food.
- Healthy fats not only reduce body fat around the waist, but also let you feel stuffed.It monounsaturated fatty acids in olive oil, nuts, avocados.
- A large portion of salad - at least once a day. Salad should be a lot: long chewing helps trick the brain that you eat a lot, and fibrous vegetables will fill the stomach.Salad should consist of low-calorie raw vegetables and greens, but do not get carried away with ingredients such as dried fruits, nuts, cheese and avocado.When added to salads lean protein (in the form of grilled chicken or tofu), the feeling of fullness will last a long time.
- Keep a bottle of water is always there. Sipping water throughout the day will help to deceive appetite.
Once a day, you can afford, and high-calorie snacks such as dark chocolate.If the body for a long time will feel deprived, it will begin to store fat and calories for future use.
Articles Source: mycharm.ru
