It’s commonly believed that if you’re following a healthy diet, you’ll always be hungry. But is that true?
What you have to do is eat smart. So what are a couple of tricks that can keep you feeling full on a healthy diet?
An important disclaimer: Although for many people “eating healthily” is not necessarily linked to weight loss or weight maintenance, this article is particularly aimed at people whose regular eating habits involve the overconsumption of foods that make you gain weight. By those standards, “eating healthily,” would mean cutting down on calories, high-carb, high-fat foods- and many think this would mean they would always feel hungry.
Ease Your Brain Into It
The first thing you should know is that you have to ease your brain into your diet. Many nutritionists found that the brain develops a “set point” in terms of your body weight and body fat. Therefore, suddenly depriving your body of a large amount of calories that it was used to can make your brain try and activate your hunger mechanisms to urge you to get them back.
Sandra Aamodt, health nutritionist and author of “Why Diets Make Us Fat,” said: “you become more at risk of emotional eating, eating out of boredom, and are more vulnerable to environmental cues that tell you to eat more than your body actually wants.” In other words, all the cravings and emotional triggers that we can often blame on “weak character” or lack of willpower, is actually you’re brain trying to help you.
Recent research has shown that a possible way to ease your brain into dieting is by having frequent long “breaks.” One study showed that a “two-week on, two-week off” intermittent diet not only gets people to lose more weight, but also makes them gain less weight back once they’re off the diet.
Eat More Fibre
It has been found that Western diets particularly lack fibre, an important nutrient in our diet. Fibre is important in regulating your digestion. It keeps the food in your gut longer, and so “You feel full faster, [and] you feel full for longer,” said Wanda D. Filer, a York family doctor. “You might find that you lose a few pounds.”
Some fibre-full foods that are not high in calories include oatmeal, brown rice, quinoa and whole wheat bread.
Generously Add Herbs & Spices
A good trick to keep you satiated is being generous with your herbs and spices. The flavour stays in your mouth and your tummy can feel like it just ate even though it ate hours ago.
Include basil, oregano, cilantro, garlic, ginger, turmeric, pepper, curry or whatever you like. The more flavour there is in your food the better.
Fats And Carbs Are Still Good For You
It’s a common misconception that because having too many carbs and fats in your diets is unhealthy and leads to weight gain, then they must be bad for you. Fats and carbs are still very important parts of your diet. Include them in all your meals to a controlled extent and you will feel fuller than if you didn’t- and you’ll also be healthier.
Add olive oil, avocados, nuts & seeds to your salads and you’ll notice a huge difference.