Lose weight without starving? It is possible with the satiating diet | The State

It is time to forget the old belief that relates “To be on a diet” with eating little and having a terrible time. Nowadays the nutrition trend and Health invites us to eat abundantly whole-grain foods, which are not only nutritious and slimming, they shine for their satiating potential.

Every day with more force we verify that lose weight is a quite complex topic, which involves the good balance in various aspects of our daily life. Without a doubt the factor most important to lose weight long-term, lies in the quality of food. The good news is that today we have access to delicious options that beyond being part of ingredients that make up a specific dietary pattern, are powerful foods that with Simple fact of consume them daily we will be transforming our health condition and body weight.

He appetite is one of the most important signs that the organism sends us, without its existence we would not know when to feed and we we would run out of energy. However we don’t always know read and satisfy these messages sent by the body correctly, especially considering that we live in an environment in which processed foods, not very nutritiousyes and highly caloric. In a certain way the natural appeal of appetite for replenish energy, can play against us, get confused with cravings and become a traitorous fellow which eventually results in weight gain and size. The satiating diet, is rather a Lifestyle that invites us to choosing nutrient-dense foods that provide a prolonged sensation of full stomach for longer and therefore they will be the best complement to avoid overeating. Taking into account that the anxiety about eating constantly is one of the main enemies of weight loss, it is worth it pay attention.

In such a way that making a adequate food selection will cause fewer hunger spikes “between meals” and in a way that’s the success of this trend. It is also important to mention that these food groups, they shine for being rich in antioxidants, vitamins, minerals and fiber, provide everything the body needs to be strong against the attack of pathogens that cause diseases and infections They are also the best ally of digestion and the good intestinal health, promote the elimination of toxins and waste, they are hydrating and improve our physical and mental performance.

What are the foods that the satiating diet promotes?

One of the great benefits of the satiating diet is that it is associated with the consumption of very nutritious and varied food, Which together open the door to infinite possibilities, in such a way that the diet does not become monotonous and boring. Here are the food groups that cannot be missing in a satiating feeding, that invites us to follow our intuition and eat more nutritious. The best way to lose weight long term:

1. Proteins

Among the most recommended food groups are proteins, are considered the nutrient that most helps to increase the feeling of fullness and avoid hunger. They therefore play too fundamental a role in weightloss, ensuring adequate consumption in the daily diet is associated with benefits to speed up metabolism and have a special action in weight regulating hormones. He body weight is actively regulated by brain, particularly an area called hypothalamus. So that the brain can determine when and how much to eat, processes several different types of information. Some of the most important signals for the brain are the hormones that change in response to eating, it has been found that a increased protein intake actually increases levels of satiety hormones (reduce appetite) GLP-1, the YY peptide and cholecystokinin, while reduces hormone levels of hungry ghrelin. By replacing carbohydrates and fats with protein, reduces the hunger hormone and increases several hormones of satiety. This leads to a significant reduction in hunger and is the main reason why protein helps you lose weight. Bet on the consumption of proteins of high biological value and create a good balance between sources animals and vegetables. Some of the best recommendations are: egg, red meat, fatty fish, nuts, seeds, aged cheeses, yogurt, legumes, soy and milk.

2. Fiber

It is well known that high fiber foods, are a basic of the good health, digestion and in weight loss. At the same time according to A study published in European Journal of Clinical Nutrition, fiber is a source of nutrients of immense satiating power and the reason is simple: the fiber captures nutrients from food and it keeps them longer in the intestine before digesting them. In addition to it, fiber absorbs water and increases its sizeAs a consequence, the feeling of satisfaction lasts longer. As well the fiber is key to eliminating everything that the body does not need, fats, salts, toxins, liquids and wastes, they stay for months therefore it is incredibly cleansing. Additionally the high fiber foods, specifically, they are characterized by being variants with a high volume and low calorie intake, the clear example of course they are green leafy vegetables and the fruits, some of the basics: lettuce, chard, raw carrots and spinach, asparagus, beets, mushrooms, turnips and squash, potatoes and sweet potatoes baked in the skin, broccoli, artichokes, squash and green beans (green beans). Fiber is also found in a wide range of whole grains, green peas, Beanslegumes walnuts and seeds, like flaxseed and chia. Nutritionists recommend the fruit consumption and peel vegetables, and especially in whole pieces to obtain its total contribution in fiber.

3. Healthy fats

In the last months everyone talks about the benefits of integrating healthy fats as an important part of the daily diet and focused on weightloss, it is not for nothing that they are the key nutrient in ketogenic diet. It is recommended that the consumption of between 20-30% of daily calories, comes from these sources of healthy fats and in fact when we do not ensure such intake, the body has problems with vitamin absorption as the A, D, E and K. On the other hand, fats are more satiating and actively contribute to Energy production, that is why they are actively related to the weightloss. The most important is select the best fonts, consume them in the right amounts and select the best sources, that is, natural and quality foods. Choose to integrate foods such as: avocados, almonds, walnuts, peanuts, sesame seeds, peanuts, olive oil, avocado oil, coconut oil, dark chocolate, salmon and tuna.

4. Natural hydration

The moisturizing foods are just as important in all healthy nutrition and of course are directly associated with a great satiating potential. It is well known that water is essential for the body to comply with numerous functions, is key to transport nutrients to cells, is a lubricant of the digestive system and of tissues protected by mucosa, regulates body temperature and cushions the joints. Also the water, is essential in weight loss and is associated with a optimal cleansing of the body. Best of all, the foods you shine for their high water content, are characterized by their very low calorie intake and a high content of vitamins, minerals and antioxidants. Some of the options that cannot be missing in your daily diet are: melon, lettuce, cucumber, milk, tomato, celery, watermelon, pineapple, strawberries, green tea and infusions, citrus fruits, watercress, fennel, spinach, cauliflower, mushrooms and mushrooms.