Hunger is common for dieters. Without hunger, there's no negative energy balance; without hunger, how can the body mobilize and break down fat for energy? But you can't go too far! Hunger is inevitable in the weight loss process, but it's a process, not the goal. Some obese people talk about losing weight every day, but ultimately give up because they can't endure hunger. Hunger is the most uncomfortable part of the weight loss process and a major reason why most dieters can't stick to it. So what can you do? We'll introduce some tips for overweight friends to overcome hunger.
Solution 1: Eat more foods high in dietary fiber
Because it has the following characteristics:
Dietary fiber is almost undigested because the body lacks the digestive enzymes for it, therefore it is extremely low in calories.
Foods high in dietary fiber often cannot be swallowed directly and require more chewing, which stimulates the hypothalamus's satiety center and reduces the amount of food consumed.
It is high in dietary fiber, has a large volume, and provides a feeling of fullness; it also has water-absorbing properties, softening stool and preventing constipation.
Dietary fiber promotes intestinal peristalsis, shortens the time food stays in the intestines, and reduces the absorption of nutrients;
Foods high in dietary fiber have a low glycemic index, inhibit gastric emptying, lower postprandial blood sugar, reduce postprandial insulin secretion, and reduce fat synthesis.
Dietary fiber has so many benefits, so we might as well eat more of it. Which foods are high in dietary fiber? They mainly include four categories: various vegetables, fruits, whole grains, and fungi and algae. You can replace some refined white rice and flour with whole grains, replace some meat products with soy products, eat more vegetables that are high in volume but low in calories, and eat a moderate amount of low-sugar fruits. This way, you can feel full without consuming too many calories.
Strategy Two: Drink soup before eating.
In the past, when our ancestors faced food shortages, a common saying was "eat according to the dishes," meaning that if there were few vegetables and a lot of rice, you had to eat less vegetables and more rice, lest you finish the rice and still have plenty of vegetables left. However, now you have to do the opposite: "eat vegetables according to the rice." Even if there isn't much rice, you should eat more vegetables (don't forget to refer to vegetables that are bulky and digest slowly). Therefore, it's recommended that dieters adjust their diet and reverse the order of eating. Before meals, drink a large bowl of vegetable soup, and during the meal, eat more vegetables and less rice, using vegetables to fill you up. The worst thing is to eat too little rice and too few vegetables—how can you not be hungry then?
