Losing weight is most often associated with the need to follow a restrictive menu and a feeling of hunger. However, the truth is different – the satiety of the diet largely depends on the products you put on your plate. It is possible to lose weight while feeling full.
The caloric density of the products is the decisive factor that allows the maneuvering of the supplied food to postpone the feeling of hunger.
Unique tables classify products according to their energy density and satiety index. Learning permanent eating habits and skillful rotation of the delivered food is the key to your dream figure for many years.
Caloric Density of Products – What Is It?
It is also known as the energy density of products. It indicates how many calories there are in 100 g of a given product. Nutritionists and scientists believe that the advantage of products with a high-density index is one of the causes of overweight, obesity and metabolic diseases (diabetes, osteoporosis, gout and lipid disorders).
The reasons should also be found in the processing of these products, so by consuming them, you can easily exceed the demand resulting from the total metabolism.
Does this mean that you should only eat foods low in energy density?
Not in your diet, you will easily find a place for filling vegetables and a bar that provides a large amount of condensed energy. Remember, however, that the number of healthy items must always outweigh the low-quality counterparts (the rule: 90% healthy, 10% processed works best).
The complete elimination of nutritional pleasure leads to frustration and dissatisfaction with the adopted dietary system. For many, eating is one of their greatest pleasures, so excluding your favorite foods may be unacceptable. For this reason, it is always advisable to change your diet gradually, rather than changing it suddenly.
How to Make a Meal Filling?
Do you think your diet cannot be filling? Nothing could be more wrong; just a few tricks will make the meals you eat to fill you for longer. Simply put, simple carbohydrate-rich products must be combined with an article containing fat, protein or fiber.
This will cause the overall glycemic index of the meal to drop (the rate at which the food in question causes the blood sugar level to rise).
If you reduce this rate, you can be sure that you will forget about hunger for a long time. You will reduce the bouts of sleepiness and episodes of chronic fatigue will be forgotten.
Suppose your favorite fruit is an apple (mostly carbohydrate), naturally filling. In that case, you can use its potential even better by adding a tablespoon of peanut butter (rich in protein and fat). Natural yogurt is a valuable source of protein and calcium.
Supplement it with two or three walnuts to make it satiate you for longer. By following these simple changes, you will make your hunger for diet a thing of the past. Also include vegetables in your main meals – not only for vitamins and minerals but also for a feeling of fullness.
Adequate hydration is an often overlooked issue. Most people do not meet the assumed standards – a minimum of 1.5-2 liters a day, and more precisely 30 ml/kg of body weight. Water helps to remove toxins from the body and provides a feeling of fullness in the diet.
Hunger is not always the result of a lack of food, and often… fluids. As a result, the brain sends a false alarm and demands that the gaps be filled. Food also contains liquids, so eating it helps to mask the problem. You will find the most water in fruits, vegetables, fish, meat and grain products.
Research carried out by CBOS shows that every fourth Pole is currently on a diet – most of them, unfortunately, slimming will end in a fiasco. One of the most common reasons for failure is the drastic elimination of favorite products and the tiring feeling of hunger.
The caloric density of products and the satiety index are indicators that will prevent the days from going by the sign of eternal hunger. It is necessary to know the primary groups of products and skillfully incorporate them into the daily diet. Usually, a few simple changes are enough, and nutritional revolutions are unnecessary.