Being overweight is much more than an appearance problem, as it can also pose health problems.
According to the National Institute of Diabetes and Digestive and Renal Diseases (NIDKD) in the United States, being overweight can increase the risk of developing problems such as diabetes, hypertension, heart disease, stroke (stroke), some types of cancer, sleep apnea, osteoarthritis, fatty liver disease, kidney disease and pregnancy problems such as hypertension, hyperglycemia (high blood sugar levels) and increased risk of having a cesarean delivery.
Those who are overweight can look for a series of strategies to lose weight – among them is the diet with reduced calorie consumption or the low calorie diet.
But how to eat a low calorie diet without starving?
Below are some tips on how to eat a low calorie diet without starving.
1. Choosing the right foods
A strategy for eating a low-calorie diet without starving is to include foods that promote satiety and control appetite.
The best foods to eat for weight loss keep you feeling full longer, provide you with good nutrition and help you maintain your weight when the diet is over.
2. Foods rich in fiber
Some of these best foods for a weight loss diet are those rich in fiber because they create a feeling of satiety, control blood sugar by slowing carbohydrate digestion, decrease calorie intake and maintain the digestive tract. in motion.
Good choices of fiber-rich and low-calorie foods include: beans, lentils, nuts, seeds, oats, barley, bran, whole grains and most whole vegetables and fruits.
However, it is worth remembering that eating foods with fiber must be accompanied by good water consumption and that the increase in fiber consumption for those who are not used to it should happen gradually.
Fiber needs water to pass through the digestive system and form feces and when a person consumes more fiber, however, does not drink enough water, there may be an aggravated intestinal condition and he may still suffer from abdominal pain .
In addition, eating fiber without the presence of water can result in dryness of the intestine.
It is necessary to gradually increase fiber intake in the diet because intestinal bacteria that break down part of the fiber need time to get used to this growth in nutrient intake.
When this increase happens all at once, there is a risk of suffering from intestinal problems.
3. Food sources of lean protein
Including lean protein in every meal and snack as a way to keep your appetite in check is important for a low-calorie diet without starving yourself.
As the protein is digested in the small intestine, a chemical message to stop eating is sent to your brain, which suppresses your appetite. Protein can also stimulate alertness and energy.
In this sense, it is recommended to eat dairy products free of fat or with a 1% fat content, skinless chicken, skinless turkey, eggs, hummus, nuts, seeds and beans to keep your appetite controlled during the weight loss process .
4. Good fats
Contrary to popular belief, a low-fat diet is not ideal for weight loss or health. In fact, fat strengthens your weight loss efforts because it satisfies your appetite and prevents overeating.
Include monounsaturated and polyunsaturated fats , known to be heart-healthy and appetite-suppressing, in foods such as almonds and other nuts, sunflower seeds, pumpkin seeds, olive oil, avocado and fatty fish such as sardines , tuna and herring.
5. Make smart calorie exchanges
Doing some caloric exchanges of food, giving preference to foods that are low in calories, while having a high volume, allows you to eat more, but without exceeding your calorie intake.
Instead of eating a food that yields 100 calories in ½ cup for example, the tip is to consume another food in its place, that yields 100 calories in a cup and, at the same time, is nutritious. With this, the person can eat a larger portion of food in order to satiate the body more.
Foods with a low energy density (calories) take longer to digest, satisfy your appetite for longer, and are full of fiber and other nutrients.
Other exchange alternatives for eating a low-calorie diet without starving are, for example, replacing a slice of 191-calorie cornmeal cake with 100 ml of natural orange juice + 20 g of oatmeal + 1 whole toast + ½ tablespoon of light curd or exchange a sfiha with 184 calories for a lettuce salad with various vegetables + a medium piece of grilled skinless chicken + a small boiled sweet potato.
The suggestions for changing the paragraph above were chosen based on the calorie information provided by nutritional table portals. As the data were not checked through analysis, always check the amount of calories for each food, which must be present in the product packaging, when making your changes.
6. Get rid of unnecessary calories
Within a low calorie diet, care must be taken not to spend the calorie intake rate released for the day unnecessarily with foods and drinks low in nutrients and high in calories and sugar.
Therefore, give preference to the consumption of nutritious items with a moderate calorie content and eliminate the intake of unnecessary products such as artificial juices, alcoholic drinks, candies, sweets and soft drinks.
Especially because they do not kill your hunger or nourish the body, even if they fill your body with calories. Therefore, they stimulate a higher caloric intake, since by not meeting the needs of the body, there is a need to continue eating other foods that satisfy hunger and bring the nutrients that the body needs.
If you feel like drinking something other than water throughout the day, better options than those mentioned above are teas, sugar-free flavored water (cucumber water, apple water, among others) and fruit and vegetable juices also without sugar .
For those who need to eat something more sweet throughout the day, it is worth exchanging candies and treats for pieces of fruit, which besides having their natural sugar, are important sources of nutrients for the health of the body.
We cannot forget that
The first and most important step that a person who wants to eat a low-calorie diet without starving needs to take is to make an appointment with the nutritionist.
This is necessary because the professional is qualified to assess the case of the patient in question, knowing aspects of his health and daily routine, and to determine if a low-calorie diet is not contraindicated for him and to confirm that the method can really help him. to lose weight in an efficient and healthy way.
Once the person is released to follow the low calorie diet, the nutritionist will be able to define how low this patient’s daily intake may be, so that he can lose weight, however, be sure to receive the nutrients and energy that the body requires to function properly without starving.
Assembling the menu of a low-calorie diet on your own, without the professional’s accompaniment, not only brings the risk of the person going hungry, but also the danger of damaging health by failing to supply the body with parts of nutrients and of the calories that are critical to it.