During the process of losing weight, the biggest enemy is undoubtedly the temptation from food. After completing a workout, many people can't resist the attack of hunger and end up giving in, leading to the failure of their weight loss journey. However, there are three types of food that can help you easily overcome hunger during weight loss. You can eat them without gaining weight.
1. Protein-rich foods
The best way to control appetite is to consume protein-rich foods. Therefore, during weight loss, your diet should be high in protein. Why can protein help control appetite? It's because protein can stimulate the secretion of a hormone called PPY in the gastrointestinal tract, which has the effect of suppressing appetite and producing a feeling of fullness.
Many studies have found that if you consume more high-protein foods for breakfast, you are less likely to get hungry early in the afternoon, which is beneficial for eating less at lunch and ultimately for weight loss. So, how should you do it? There is a technique to it. First, you can eat more low-fat meats such as lean beef, rabbit meat, and chicken breast. But here, let me introduce something special that can provide a strong sense of fullness among many high-protein foods, and that is eggs or egg whites.
If you are constantly tormented by hunger, you can supplement your meals with 3-4 boiled egg whites between them. Whether it's lunch or dinner, this can help you control your appetite effectively and prevent overeating.
2. Dietary fiber
The second way to control appetite is to consume more dietary fiber. Dietary fiber, commonly known as roughage, actually includes various types of fiber. Many foods we eat, such as beans, oats, fruits, vegetables, seaweed, whole grains, and nuts, contain different types of dietary fiber. Except for nuts, which are high in calories and not suitable for consuming too much during weight loss, the rest can be eaten in moderation.
In addition to promoting a feeling of fullness, dietary fiber has other benefits for weight loss as well. For example, dietary fiber is difficult to digest. Although our body can utilize some of its calories, overall, dietary fiber has a low calorie content due to its large volume, making it effective for weight loss. Furthermore, dietary fiber may reduce the digestive and absorptive capacity of the intestines, which can also contribute to weight loss. Although high-fiber foods have many benefits, it's not advisable to consume too much. First, it can cause discomfort in the intestines, and second, it can affect the absorption of certain nutrients such as zinc, iron, calcium, and magnesium. Therefore, there is a specific way to consume dietary fiber during weight loss.
I recommend consuming whole grains and sweet potatoes as your main staple foods. Whole grains refer to unrefined grains, such as millet, corn, oats, brown rice, whole wheat flour, and so on.
3. Resistant starch
The third way to control appetite is to consume more resistant starch. What is resistant starch? Simply put, it is starch that the human body cannot digest and absorb. Because this type of starch is almost impossible for the body to absorb, the calories in it will not be utilized, so it won't cause weight gain. Additionally, resistant starch has the effect of suppressing appetite.
There are also various types of resistant starch, mainly found in green bananas, raw peas, raw potatoes, and some grains and potatoes that have been cooked and cooled. For us, it is more realistic to consume resistant starch by eating slightly green bananas or cooled grains and potatoes, such as cooled rice or potatoes.
