What should those starting a diet pay attention to, how to stay resilient against hunger
Especially when starting a diet, an extraordinary craving for sweet foods is felt. Recommendations for suppressing this craving:
As soon as you feel hunger, do not immediately reach for a snack — wait ten minutes. Perhaps within this time, you will have either prevented the feeling of hunger that arose, or reduced the feeling of hunger without eating any food.
When you feel hungry, first drink a glass of water right away; once your stomach is full, thanks to the satiety reflex you will have reduced your feeling of hunger. Because your stomach is full, you can better tolerate hunger.
When you feel hungry, drink the juice of a fairly large slice of lemon. A slice of lemon juice consumed this way will reduce your feeling of hunger.
Instead of large meals, eat small amounts of food at more frequent intervals. The feeling of satiety occurs thanks to a center controlled in the brain.
Another way to keep hunger at bay is to stay active. A diet based on calorie restriction alone cannot succeed in the long term. For this reason, in addition to limiting calories, it is important to exercise and remain active at the same time. Weight lost through activity 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 be easily lost through cooking or washing water. Preparing your food correctly allows you to preserve most of the nutrients it contains.
1. Prepare meals right before eating time.
2. Wash food under running water.
3. Do not chop vegetables too finely.
4. Cook vegetables for a short time with the lid closed and with little water.
5. Reuse the cooking water from vegetables (except spinach).
6. Increase the value of cooked vegetables with 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 so that no water needs to be drained (they contain valuable minerals).
10. Steam meat or fish without fat rather than frying.
11. Season food generously with fresh or frozen herbs, and use little salt.
Reduce your salt consumption!
The food we eat daily already meets 2/3 of our salt requirement. Foods such as deli meats, pickles, and cheese contain excessive amounts of salt. Adding salt to food before tasting it is a mistake. Excessive salt causes the body to retain water and become bloated. It also causes cellulite formation. If you cannot eat without salt, then use Himalayan salt.
Do not start the day without breakfast!
A diet that skips breakfast is extremely wrong. In a healthy diet, most calories should be taken at breakfast. In fact, in a one-meal-a-day concept, breakfast alone is 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."