Stay Healthy! That is probably one of the most common sentences and phrases you hear today. Things in the food and health industry are just getting crazy and confusing. However, there is still a need to “stay healthy”.
Because of the fastfoods and restaurants we see wherever we go, it is a little impossible to stop or tame a craving. Satisfying it, though, is easier. Sometimes if we get too hungry, we eat more than what our body can accommodate, and what’s worse is that we eat unhealthy foods!
So, to get us an idea of what to do- or eat to lower down our cravings for more and more food, here are a few things that you should remember:
1. Have soup before you eat. You will end up consuming less food; therefore, lesser calories. Vegetable based soups, may they be hot or cold, are advised; not the creamy, high in fat soups! Make the soup low in calories and high in fiber. Vegetable bean or minestrone type of soups can be very good.
2. Fibre up! Fibre does reduce appetite. So, choose fruits, whole grains, vegetables, beans, and grains. These foods are known to have high content in water. These characteristics of food help you feel full and consume less food.
3. Milk, Milk, Milk! You need to increase your intake of dairy foods. This may sound in contradiction to the other health articles, but you have to opt for low-fat dairy products. Dairy products have lots of proteins, including whey and casein, which are known to suppress appetite.
4. Ward off Appetite with Oranges and Grapefruits. If an apple a day keeps the doctor away, an orange or grapefruit can keep your appetite to the minimum. These are low-calorie plant foods, and they are rich in soluble fibre. These can help us feel stuffed faster, and they also keep our blood sugars steady. Grapefruits and oranges are very high in fibre compared to other fruits.
5. Salad for a meal. There is a study that proved that people ate fewer calories during the meal when they already had a large, low-calorie salad before eating lunch. Give way for tomatoes, romaine lettuce, cucumbers, and celery, with vinegar and salt, or a low-fat or fat-free dressing. A fatty salad is a NO-NO! This can make us eat more during the meals.
6. Stay on Track! You can actually have a variety of foods in your meals. It is good; healthful, too. However, you should watch out because having several more varieties can be bad for you. When you add more variety in your meals, just make sure they are low in calories. The mentioned low calorie salad or soup can be adequate.
7. A little fat is not that harmful. A hormone called leptin is released when we eat fat. We need a little fat in our bodies, since certain studies have shown that when your body lacks leptin, you can expect an increase in your appetite. However, this is not an excuse that we should opt for a high fat meal.
Don’t worry. These steps are easy, and they are not expensive. Changing our diet may be a little difficult at times, but when you get used to it, it will be like nothing. Go ahead! Start making some good changes in your life.