Three foods make you feel full

Three foods make you feel full

Enjoying food and even plenty of it is the key to a healthy diet even if one aims to lose weight, according to a report published by Insider.

Nutritionists say that losing weight does not have to be about restricting food intake, but that adding healthy options to the diet can be a more effective way and achieve positive results than cutting out certain foods.

To reduce body fat, you must eat fewer calories than you burn in the form of exercise and physical activities, but you should not stop eating, eliminate carbohydrates, or fast for long hours.

Dietitians advise focusing on getting enough protein, fiber, and whole foods so that a person can enjoy meals while still lowering total calories for weight loss and keeping it off for the long haul.

1. Eat more protein

One way to make the diet more satisfying and supportive of weight loss, says sports nutritionist Angie Ashe, is to include a variety of protein sources to help fill you up.

“Satiety is a big factor,” Ashi said. If the goal is muscle strength and the person wants to reduce fat, then it may be beneficial to increase the intake of healthy fats.”

Protein is an essential macronutrient for maintaining tissues such as muscle. Evidence suggests that getting enough of it can help you lose weight by preserving muscle mass and keeping your metabolism strong while you burn fat.

For her part, sports nutritionist Nancy Clark said that the appropriate amount of protein for most people ranges between 1 to 2 grams of protein per kilogram of body weight, but eating a lot of protein can lead to weight loss or muscle building benefits, so One of the magic keys is moderation in protein intake.

2. High-fiber foods

Another strategy for eating more food and calories is to increase fiber, which is a type of carbohydrate found in foods such as legumes, fruits, vegetables and whole grains.

And fiber slows digestion, which can provide a feeling of fullness after eating to support healthy weight loss. It also feeds beneficial bacteria in the digestive tract known as the gut microbiome, which are associated with benefits such as a healthy weight and reduced risk of disease.

According to registered dietitian Bianca Tamborello, high-fiber meals and snacks include oatmeal, black bean rolls, crackers, and rice bowls. The U.S. Food and Drug Administration recommends that adults consume 28 grams of fiber per day.

3. 90% vegetables and whole foods

Nutritionist Jacqueline London said that one common mistake in the diet is to focus on restricting foods to lose weight, which can make a person appear cranky, hungry, and less likely to stick to their plan.

Therefore, she advises giving priority to adding healthy foods to ensure that nutritional needs are met, noting that eating more vegetables and fruits achieves satisfactory results.

According to Dr. Mark Hyman, a family physician who specializes in food as medicine, a good starting point is to fill the majority of your plate with non-starchy vegetables.

He said eating more whole foods can help stop or reduce your intake of processed foods, which are less nutritious and linked to a wide range of health problems such as heart disease, cancer and obesity.

While nutritionist Georgie Fair said that organizing meals so that they contain whole foods rich in nutrients for about 90% of the diet leaves the remaining space in the calorie stock, which can be dealt with easily.

Fair added that a person should “think about what foods they enjoy the most and find an appropriate frequency of them, and in this case it will still be a healthy diet.”

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