Eat foods high in fiber as they help keep a longer lasting feeling of satisfaction, apples, sweet potatoes and raspberries are a good choice.
Fruits and vegetables are per-gram of food, your best bet for low-fat and low-calorie options.
Consume high protein breakfast (and other meals) instead of only grain-based options, like eggs and vegetables in the morning instead of just bread, protein helps burn fat!.
Use small-sized plates to serve your meals, this tricks your brain into seeing a bigger quantity and reaching a satisfaction feeling sooner.
Generally speaking, try to choose low-count but high in volume calorie foods to feel satisfied with less calories, skip the low quality and highly processed options to keep optimal results without suffering from hunger, read an article about food quality from Harvard here.
- Skip Junk High-Calorie and Low Quality Food
This one should be easy to understand but pretty hard to actually take into action.
Some time ago while I was on a natural supplements diet under the watch and careful weekly control from my nutritionist, she gave me permission to one free “behave-badly” meal.
I was allowed one slice of pizza or one burger (but with no cheese) once a week, and that was my treat for having followed my calorie-restricted diet religiously, yay like a puppy!.
I have learned this doesn’t have to be the case, since you just feed your cravings feeling by living large periods of time in hunger then teasing your brain with high-calorie foods.
Besides, eating regularly this kind of junk food can have consequences in your brain.
Studies show a decrease in memory on mammals when your diet is based on high-sugar and high-fat foods, your mood, attention and cognitive function are also affected.
Feed yourself healthier and your cravings will diminish and take care of themselves.
What I’m trying to tell you is that you DO need to cut down the junk food out of your daily intake as a regular food source, choose healthier options and help yourself following some of this tips:
Don’t buy junk food, hence you don’t see it on your counter or cupboard and you will be less tempted to eat it.
If you really must, then keep healthy snacks handy and as mentioned above, pre-portion them.
Avoid sweets and high sugar drinks, eat an apple instead or drink a glass of water then wait 10 minutes, the craving feeling will most likely go away.
You’d be surprised to know that there are a couple of such conceived junk foods that are actually good, like:
pork rinds (high in proteins and low in carbohydrates)
wine (specially red) and
chocolate bars (specially dark)
Now this is not a free pass to a happy drunk and chocolate-bloated belly rage, you can certainly take advantage of this properties but avoid abusing them, this info helps you make better informed decisions.
- Replace High-Calorie Foods with Lower-Calorie Options
The idea is to eat what you are used to (after you have left behind the junk food and got a decent serving size per meal, as seen on previous steps), and replace it with lower-calorie options to push your calorie deficit even further, that equals weight loss!