Hungry - it's bad. No matter what diet you sit and for whatever purposes pursued, the eternal hunger - a bad assistant. In this article you will find tips and advice on how to satisfy your hunger without overeating.
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A typical pattern: you are on a diet - and you constantly wildly hungry, a really eat. In the evening to find that today you still have a limit of a couple of hundred calories, you're torn between a refrigerator and all kinds of biscuits, painfully counting in mind and choosing the lesser of two evils. 15-30 minutes like throwing you usually:
- tipping a glass of water and quickly leave the kitchen
- chew salad stalk, trying to convince himself that the taste - like a chicken
- say 'Fuck it all! "And from the belly overeat different harmful goodies like chocolate ice cream
The probability of such failure is well illustrated in this picture, comic and life at the same time:
1. After lunch
2. After the break in relations
3. If you are on a diet
Our body resists artificial restrictions, so it is arranged. Fears of starvation and the body sees it as a direct threat to its own existence, but because we actively submits various signals and tries to make up "a half-eaten." Sounds like a mockery to the people who are trying to lose excess weight, and nonetheless a fact.
But there is good news: the body can be fooled, and hunger - to satisfy, not while consuming a bunch of calories, if we approach the matter with the mind. Let's move on to the specific products and recipes that can facilitate your stay on a diet.
proteins
The benefits of protein spoken and written a million times already. It helps build muscle, it suppresses the feeling of hunger, it has a so-called "Thermic effect" (for Protein digestion large amount of heat is necessary), and generally is an essential component in any diet. In short, proteins - this is the first of the three pillars on which we rely.
"You spend money on apartment protein powder?
Quite something no brains? "
Low-calorie sources of protein:
— chicken breast without skin and bonesYes, it is lean and boring, but it contains a lot of protein, low in calories, and besides satisfying
— turkey, beef, pork tenderloin
— a fish: It is much lower in calories than many other foods rich in protein, and the portions can be made slightly larger. This is especially true of "white" fish. Of course, the fish was delicious, can not do without some of the spices: do not be afraid creativity.
— "Greek" yogurtNot everyone likes the taste, and different people require different amounts of this product to saturate. However, this wonderful yogurt contains a lot of protein, it does not have calories, and from it you can easily build a tasty dessert.
— 1% curd: As in the case of yogurt, the saturation effect of low-calorie cheese is unique. Moreover, many people just can not eat it because of the taste, they literally begin to feel sick. A pity, because in terms of diet and protein content, it is a great product.
— protein supplements: A good way to get the right amount of protein. Some manufacturers add the product flavors, so that a quite edible.
— egg substitutes (Egg Beaters): An excellent thing. If properly cooked and add a bit of greenery, is a hearty, tasty and calorie-free. You can cook in the microwave for greater softness.
— egg white: Omelette protein with vegetables and lean pieces of meat - an excellent option dietary breakfast. Lots of protein, low in calories, nutritious and delicious.
carbohydrates
Perhaps the most controversial point in the preparation of diets. Someone seeking to reduce their consumption to zero, someone is looking for a balance, one alternates periods of carbohydrate intake with periods of abstinence. Nevertheless, we present a list of foods that are rich in this substance, but suitable for many diets.
— products based on starch: Oatmeal (and derived from oat flour), boiled potatoes (one of the top products to stave off feelings of hunger) low calorie popcorn (yes, one of the popcorn bag can contain only 240 calories), legumes, carrot. Yes, carrots is considered very high-calorie, but since it is quite difficult to chew a lot of you still do not eat, but hunger muffle.
— Fruits (List the most nutritious)
Strawberry - 450g is ~ 140 calories
Cantaloupe - 1 in a large melon ~ 230 calories
Watermelon - a few good pieces of watermelon (just over a pound) ~ 230 calories
Oranges - 1 orange ~ 80 calories
Grapefruit - Grapefruit 1 ~ 100 calories
Apples - 1 medium sized apple ~ 80 calories
Papaya - 1 medium papaya contains about 120 calories
Grapes (of course, frozen) - 200g contain about 160 calories
— Vegetables: Of course, vegetables should make up a large part of your diet on a diet. Many people think that vegetables such as "not considered", and they can eat as much as you want. It is not, in vegetables also have calories. Here is a list of vegetables which, in my opinion, it is best to satisfy your hunger and not harm diet:
Broccoli and cauliflower - you will be surprised, but slightly boiled broccoli and cauliflower raw, many consider a very good choice to stave off hunger. Why? These vegetables are rich in fiber, chew them undercooked difficult, and on the palate, quite frankly, for an amateur.
The usual cabbage and lettuce - a wonderful side dish, many cooking options, tasty, useful and nutritious.
kimchi - exotic thing for us. Wonderful flavor, few calories and a lot of good for the body. If you have the opportunity to buy kimchi (for example, in the Asian market), do not neglect it, it's really tasty.
Cucumber, Chinese cabbage, bamboo shoots, zucchini, red and green peppers, spinach and onions - all this is also excellent ingredients for the dietary menu. About onions would like to separately note that this is a real gift from heaven for those who are on a diet. He gives even the taste of fresh food, and sometimes can save absolutely disastrous culinary experiment. We conclude this list dill, tomatoes, pumpkin, celery and pickle (Mixture of small vegetables, rolled in a jar)
Anybody want pickles?
fats
Here with fats all is sad. List of products, which may contain, but are not harmful / high-calorie, very short: meat (not lean), yogurt and cottage cheese, hard-boiled eggs but still the same fish and fish fat. If you can extend it - do not hesitate.
A bit of seasoning
Things such as barbecue sauce, cheese sauce, ketchup, or (oh my!) Mayonnaise can kill any, the best diet and only cause the body harm. However, there are some spices, which can give your dishes sharpness and relish, while not being a high-calorie:
- yellow mustard
- lemon juice
- vinegar
- spices
- horseradish
- Salsa (sauce)
- soy sauce
- sugar substitutes, sweeteners
A few words about the drinks. Oddly enough, the feeling of hunger can often drown out the liquid. A small amount of tea, coffee, almond milk or just water will create the illusion of an organism, however briefly, that he was no longer limited.
Little tricks
One very useful books Workout willpower author made a few useful tips and tricks for those who are on a diet.
1. Find the optimum ratio of the frequency of food intake and the volume portions. Someone approaches often receptions small doses of food. Some people prefer to arrange a three or four full "kormozhki".
2. Be flexible in matters of diet. Sometimes it is better afford to step left, step right than strictly monitor the implementation of each small item, and then hate diet and throw this thing.
3. Eat with your left hand (if you are left handed, respectively - right).
4. Draw boundaries that should not be violated. For example, instead of telling yourself "I'll drink less beer", set firmly: "From now on I will drink beer only on Fridays and Saturdays. A maximum of 2 banks for the evening. "
5. Learn to talk to yourself, "I'll eat it later." Much nicer than the stern self-restraint, "I will never ..." For example, before the party itself is not depressing thoughts such as "I have nothing here will not." Say to yourself, "I'll eat tonight, but a little later."
6. Let your friends know that you are on a diet. If you have an online diary, or blog, write about it in the status. This technique increases the great motivation, because now you have to report on their success not only to himself.
7. Clean the brush or floss your teeth not just after a meal, as usual, but instead. Simple trick with the conscious self-deception, however, it is quite effective for many people.
8. Be busy all the time, not limp. Sitting dejectedly to poison myself with thoughts about the forbidden and junk food - is not constructive. Learn to be distracted, to switch to a hobby, work or other things.
Whatever diet you choose, know this: it will be difficult. There will be pros and cons, ups and downs, be prepared for them. Remember that if you have a goal, a strong motivation and well developed strategy - that all must come out. Required.