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Part of the reason why many people struggle with lowering their caloric intake for fat loss is that they do not feel fulfilled after their meals and maintain a constant desire to eat. Today, I'll be sharing with you a few eating strategies that can help you make your meals more filling. - Perhaps the most basic change you can make is increasing your protein intake. Protein has been shown to be the most satiating macronutrient [1]. Because of this, high-protein diets generally make it easier for you to adhere to a fat loss diet [2]. - Another simple change you could make is to include more plants that are rich in fiber in your meals, as these food sources tend to be quite filling [3]. Just try consuming more fibrous vegetables or beans, you won't quickly overeat on these foods. - Taking your time while eating is also useful. When energy intake is matched, those who eat rapidly tend to feel less fulfilled than those who eat slowly [4]. - Lastly, research shows having 2 glasses of water before eating tends to reduce the number of calories consumed [5]. Other research supports this by showing that people who drink water before their meals have a lower total daily caloric intake [6]. - References: 1. https://jissn./articles/10.1186/s12970-017-0174-y 2. http://ajcn./content/87/5/1558S.long 3. https://www.ncbi.nlm./pubmed/10721886 4. http://ajcn./content/100/1/123.long 5. https://www.ncbi.nlm./pmc/articles/PMC2859815/ 6. https://www.ncbi.nlm./pmc/articles/PMC2929932/ |
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