Weight loss is not about dieting and depriving your body of particular food items but taking in the right amount and quantity of nutrition. Here’s our checklist to help you take care of your health without much hassle.
- High Protein Intake
Protein is the most satiating macronutrient in terms of calories. Fat takes the top spot per gram, although fat contains 9 kcal/g whereas protein has just 4 kcal/g. Satiation per calorie is more important than satiation per grams. This is because we’re working backward from a calorie deficit, and we’re attempting to make it as simple as possible.
Increasing protein consumption, like any other macronutrient, definitely increases calories. That can seem to go against the weight-loss objective. However, if you were going to consume X number of calories anyhow, and you had a lower protein consumption before, it would make sense to raise your protein consumption as a proportion of total calories.
For example, someone wanting to lose weight who consumes 15% of their calories from protein could find the process simpler if they boosted it to 35-40%. It’s simpler to maintain muscle while you’re on a calorie deficit diet, consuming more protein.
- High Fiber
Fiber is also significantly connected to satiation. This is due to the fact that fiber delays digestion. Soluble fiber may absorb water, adding volume and signaling to your body that you feel fuller.
Beyond hunger control, there is a significant link between fiber consumption and general good health.
Obviously, if pushed to its logical conclusion, it will result in gastrointestinal (GI) problems such as bloating and gas. However, as a general guideline, it is usually a good idea to gradually increase your fiber consumption.
- Volume Eating
The notion of volume eating is consuming bigger quantities of lower-calorie meals. This might involve eating the same amount of calories but consuming more food. Alternatively, consume fewer calories while eating the same (or more) food. It’s easy to understand how this may aid with weight reduction. Because you’re consuming more food and feeling fuller while still losing weight, you’re establishing a calorie deficit. You’ve undoubtedly noticed a similar thread running across these suggestions. Many of them are based on the concept of appetite control.
It’s simpler to adhere to a low-calorie diet if you’re content. However, if you want to lose a large amount of weight, hunger will almost certainly be a part of the process. You can use all of these tactics, but if you’re in a massive calorie deficit, or merely a long one where you’re becoming much thinner, you’ll probably feel hungry at some point.
- Solids Over Liquid
Eating is more challenging (and satisfying) than drinking. For instance, when you complete a meal because you are full, you may frequently still drink something with more calories in it. This is a technique I sometimes use with clients who are having difficulty gaining weight. Even beverages consumed separately from meals may not always leave you feeling as satisfied as entire foods.
These were eaten 15 minutes before a meal and had the same overall weight and calorie content. The full apple cut the number of calories taken at lunch by 15%. It’s possible that it would have been greater if it hadn’t been peeled since this would have increased the fiber content even more.
There is no one thing that can make it all perfect for you. You must evaluate your strategy and do the right thing that can help you reach your fitness goals.