How to Become More Resilient Against Hunger? Especially when starting a diet, an extraordinary…
- As soon as you feel hungry, don't immediately reach for a snack – wait ten minutes. During this time, the feeling of hunger that arose may pass on its own, or you may find that it has eased even without eating anything.
When you feel hungry, first drink a glass of water right away – once your stomach is full, the satiety reflex will reduce your feeling of hunger. Because your stomach is full, you'll be able to tolerate the hunger better.
- When you feel hungry, drink the juice of a large slice of lemon. Drinking lemon juice will reduce the feeling of hunger.
- Instead of large meals, eat small amounts of food more frequently. The feeling of fullness is controlled by a center in the brain.
- Another way to keep hunger at bay is to stay active. A diet based solely on calorie restriction cannot succeed in the long run. For this reason, in addition to limiting calories, exercising and staying active are equally important. Weight lost through movement is lost permanently.
Preparing food correctly is important!
Vitamins are generally sensitive to heat and light. Water-soluble vitamins, minerals and trace elements can also easily be lost through cooking or rinsing water. Preparing food correctly helps preserve most of the nutrients it contains.
1. Prepare meals right before you're going to eat them.
2
. Wash food under running water.
3. Don't chop vegetables too finely.
4. Cook vegetables briefly with the lid on and with little water.
5. Reuse the cooking water of vegetables (except spinach).
6. Boost the value of cooked vegetables by adding finely chopped raw vegetables.
7. Blot the oil from fried foods with a paper towel.
8. Cook potatoes with their skin on.
9. Cook rice or quinoa with twice the amount of water, in a way that doesn't require draining afterward (this preserves valuable minerals).
10. Steam meat or fish without oil – don't fry it.
11. Season food generously with fresh or frozen herbs, and use less salt.
Reduce your salt consumption!
The salt already present in the foods we eat daily meets two-thirds of our needs. Foods such as deli meats, pickles and cheese contain excessive amounts of salt. It is wrong to add salt before even tasting the food. Excess salt causes the body to retain water and become bloated. It also contributes to the formation of cellulite. If you can't eat without salt, use Himalayan salt instead.
Don't start the day without breakfast!
Skipping breakfast is an extremely wrong approach to nutrition. In a healthy diet, most calories should be taken in at breakfast. In fact, under the one-meal-a-day concept, breakfast alone can be sufficient. Lunch should contain a moderate amount of calories, and dinner should be light. There is even a saying about this: “Eat your breakfast alone, share your lunch with a friend, and give your dinner to your enemy.”
Dr. Hüseyin NAZLIKUL, M.D., PhD.
President of IFMANT = International Federation of Neural Therapy Associations
President of the Scientific Neural Therapy Regulation Association