Hello everyone,
We all know that if you are trying to lose weight, you need to create a calorie deficit. But unfortunately, we can get very hungry while doing this. This makes it difficult to lose weight. Now calm down and carefully read the advice on how to suppress your hunger and control your appetite.
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Don't forget to consume the protein you need. Protein will keep you full for a long time and cause you to consume less food at the next meal. 20-30% of your daily calories or 1.0-1.2 g/kg will be sufficient.
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High fiber foods will also keep you full as they will hold space in your stomach for a long time. It is also thought that the short-chain fatty acids it contains increase satiety. If this doesn't reassure you, studies have shown that adding fiber-rich beans, peas, chickpeas and lentils to your diet increases the satiety rate by 31%. At the same time, fiber-rich bran and whole wheat grains also give you a feeling of fullness. If you add 14 grams of fiber to your daily diet, it will reduce daily calorie intake by 10%. But if you have iron deficiency, it is useful to be careful when consuming it.
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Solid-Liquid nutrition. In one study, participants who ate a semi-solid, semi-liquid snack felt less hunger, less desire to eat, and more fullness than a liquid snack. Scientists also believe that longer chewing time gives satiety, so they recommend solid nutrition. My suggestion is to eat solid foods because chewing gives the brain a feeling of fullness. This is a very important factor in losing weight.
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Drinking coffee has a great effect on health and sports performance. Likewise, appetite It is also known to have an effect on suppression. Well, if you say you drink decaffeinated coffee, studies have observed that it helps reduce hunger for up to three hours.
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