Did you know that the number one reason why people give up on trying to lose weight is because they try crash diets and this never works! Crash diets cause low blood sugar and unmanageable hunger, but science has discovered new ways to curb your appetite safely and effectively so you can reach your weight loss goals much faster!
Those who lose weight and keep it off are able to manage hunger much better than those who don't. Science has shown that to prevent feeling hungry while dieting it's more about the "quality" and ways you prepare your food along with making certain food substitutions which contributes to ingesting fewer calories while maintaining a high level of satiation oppsed to simply eating less amounts of food.
Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by reducing the amount processed foods and refined carbs while simultaneously increasing the amount of fiberrich ingredients, such as vegetables, fruit and whole grains into your diet. Also it's important to substitute unhealthy fats with healthy fats. Let's take macaroni and cheese as an example: The original recipe uses whole milk, butter, and fullfat cheese. A serving of macaroni and cheese has about 540 calories in one serving (1 cup). If you substitute nonfat milk instead of using whole milk, use 1 tablespoon of butter instead of 2 tablespoons of butter, add 2 cups of fresh spinach and 1 cup diced tomatoes (or any other veggie you like), your new version of mac and cheese now has 315 calories instead of 540.
In order to be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them. A healthy eating plan is one that: Emphasizes fruits, vegetables, whole grains, and fat free or low fat milk and milk products; Includes lean meats, poultry, fish, beans, eggs, and nuts; Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.; and one that stays within your calorie needs.
Foods can pack more calories into each bite include fried food, eggs fried in butter, fried vegetables, french fries, fatty cuts of meat like bacon, brisket, or regular ground beef, full-fat milk products, full-fat cheese, full-fat ice cream, whole and 2% milk, dry snack foods, crackers or pretzels, cookies, chips, dried fruits, higher-fat and higher-sugar foods like croissants, or foods rich in margarine, shortening and butter, doughnuts, candy bars, cakes and pastries.
Substitutions can go a long ways: Instead of ordering a chicken sandwhich, opt for a chicken salad instead. Instead of snacking on pretzels or crackers, enjoy carrot sticks and apple slices, swap cream based soups for broth based soups. Research shows that if you eat a low calorie appetizer before a meal, you will eat fewer total calories during the meal. Start your meals with a broth-based soup or a green salad without a large amount of cheese, or croutons.
Dont drink your calories: Choose drinks that don't contain calories, like water, sparkling water, or unsweetened iced tea. Many people don't realize how many extra calories they consume each day just from their soft drinks and juices they are consuming. Drink fatfree or lowfat milk instead of 2% or whole milk. Drink your coffee black. Adding cream to your coffee adds a lot of calories into your diet before you even start eating solid food.
Still hungry? You may be cutting back too much on healthy fats. Be sure to include enough healthy fats in your diet as well as lean protein-rich foods. Avacado and a handful of nuts are better than eating ice-cream or cookies. Fat free yogurt is better than full fat yogurt. Eating lean fish or chicken is better than eating hamburger or bacon.
When you make these changes everyday, the fewer calories you are taking in will really add up and if you do it right, you shouldn't feel hungry while you lose weight at the same time.