Obesity is usually a result of overeating or unhealthy eating habits and sedentary habits. But eating less may cause nutritional deficiencies and health consequences. Careful selection of the right foods and eating smaller meals may help you lose weight better.
Here then, are ways to feel satiated without starving yourself:
1. Eat more protein
During digestion, protein often burn more calories (or energy) than they contribute to the body. This extra energy comes from fats stored in tissues. Consuming large amounts of proteins (a gram for every pound of lean body mass) thus effectively burns excess fat. After every meal therefore your metabolic rate will peak as energy is used up to process your meal. This is called the thermic effect of food and proteins have a higher thermic effect than dietary fat which is more easily digested. Moreover, a diet high in protein diet will increase lean body mass, which will in turn, increase your metabolism, leading to higher calorie expenditure.
You can start your day with a bowl of oat porridge, with fruit slices to make it more enticing. Later you can have sprouts; you can create a salad with sprouts, yogurt and a dash of lemon. You can also eat whole wheat bread, rotis fortified with soya bean flour without refined flour (maida) some dal (with little less tadka) and rice. You can also include low fat milk and in your diet.
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