There are people who see dieting as a starvation diet and start the diet with the worst fears. Most of the time, these people's fears are confirmed because they go on a diet without any basic knowledge. This basic knowledge includes, among other things, how to decreases without starvation. In the following, we will explain the simple rules that you must observe.
Low carb or keto? That is the question!
A gift of recent years and decades are those that have come into focus carbohydrate-limited diets. Carbohydrate limitation in nutrition means that the intake of carbohydrates is restricted. In case of a Low carb diet is meant that a maximum of 130 grams of carbohydrates are eaten daily while at a ketogenic diet even a lower maximum of 50 grams per day is estimated.
Fats are increasingly being used as an alternative source of energy
Our body has two ways to gain energy:
- Glucose, which is obtained from carbohydrates
- Ketone bodies cleaved from fats
- In rare cases, proteins are used as a third source of energy
Ultimately, the path to a healthy diet is via carbohydrates and fats, since proteins are essential building blocks. Now has one low intake of carbohydrates has the advantage that the fat is tapped fasterthan would be the case with a high-carbohydrate diet. This results in effective fat burning.
But more than that: It the blood sugar fluctuations stop, which result from the ingestion of sugary and starchy foods, which are not uncommon in carbohydrate-based diets. Such blood sugar fluctuations cause the problem that the body is quickly supplied with a lot of glucose, which initially provides an energy boost. However, this settles down in a short time, so that it increases food cravings comes that lead to the failure of many diets.
For this reason, the solution is: either eat fewer carbohydrates or rely mainly on complex carbohydrates from whole grain products!
Ketogenic nutrition takes it to the extreme: the body goes into fat metabolism
Among all the diets is the ketogenic diet in terms of reducing carbohydrate intake, it is the strictest, but at the same time the most beneficial. This is due to the fact that the body switches to fat metabolism.
Usually the body is in carbohydrate metabolism. Only when carbohydrates are reduced does the metabolism change to fats or the ketone bodies derived from them as the preferred energy source. What few people know: ketones are a far more effective source of energy for the body than carbohydrates!
A noticeably improved energy production and other health benefits result from the ketogenic diet:
- Faster fat burning
- reduction of inflammation
- Higher mental performance
- Stable blood sugar level
More and more admirable stories are entwined around this form of nutrition. In strength sports one hopes - here under the name anabolic diet - to be able to build up muscles despite the calorie deficit. In medicine, on the other hand, the ketogenic diet is making a name for itself in the treatment of neurological diseases, especially epilepsy.
But above all, according to the focus of this article: losing weight without feeling hungry, because fats provide energy much more effectively and over a longer period of time and blood sugar remains stable.
Just eat when hungry!
Probably the simplest rule when it comes to a Lose weight without starvation, proposes the consumption of food as a solution. Of course, there are a few things to consider here so that a calorie deficit and thus weight loss can ultimately occur:
- Define calorie intake clearly! Calculate your basal and performance metabolism to find out how many calories you can eat daily without jeopardizing your weight loss. Then, weigh yourself regularly to see if your calculations add up, and maintain a moderate calorie deficit of 500 calories.
- Include three meals and snacks! Now comes what is probably the most important thing: the three individual meals are initially a revelation and an impertinence that makes it difficult to lose weight without starving yourself. Therefore, reduce the calorie intake for the three meals and plan healthy snacks in between for a constant energy level.
- The following still applies: Fats are better than carbohydrates! It's not a must, but - as the last section should have already made clear - beneficial if you eat fewer carbohydrates. In combination with the first two tips, this results in THE strategy for losing weight without starving yourself.
Eat slowly and enjoy
In einer fast-paced world goes the look for Lost mindfulness of various things. The establishment of methods such as the Bullet Journal based on Ryder Carroll's principles brought order to the lives of people around the world who had a mess in their schedule. This was by no means done with an app for the smartphone, but with a simple notepad that was written by hand; a thing that has gone out of fashion in the digital age!
The example can be transferred to the eating behavior of many people with a little thinking around the corner:
- When was the last time you ate slowly and consciously without watching TV or checking your cell phone?
- The next appointment is coming up... Put something in your mouth as soon as possible!
- Morning grouch? Don't eat at all and instead have hunger pangs at work!
There shouldn't be any accusations. But nowadays that is slow and conscious eating a phenomenon that is becoming increasingly rare, especially in the industrialized nations. For this reason, we give you the tip to plan half an hour more for eating and to eat slowly. This way you will also perceive the taste better and enjoy the food much more.
But what does this tip have to do with losing weight without feeling hungry? Reason: That The feeling of fullness only sets in after ten to 15 minutes. Those who eat slowly have eaten less by the time they reach their saturation point and are more likely to stop eating. Since you automatically eat less as a result, you take in calories with the individual meals in the same way.
Means: A faster feeling of satiety lets you eat less, which means that you eat more varied and richer food throughout the day.
Curb cravings with bitter substances
If you have problems with eating too much and you have weight problems as a result, you can get the cravings under control with bitter substances. Because while foods high in sugar and salt only further whet the appetite, Bitter substances counteract hunger.
The fact that bitter substances can help you lose weight is not only due to the automatic effect smaller portion size, which we eat because many people just don't like the taste. Because bitter chocolate, grapefruit or coffee can also help with weight loss. This is partly due to the fact that bitter substances Stimulates production of digestive juices and we feel full faster.
Other reasons for possible weight loss with bitter substances are:
- The bitter taste inhibits the craving for sweets
- Bitter foods are usually of natural origin and have fewer calories
- Bitter substances improve digestion and metabolism
In addition to the positive effects on losing excess kilos, contrary to some expectations, bitter substances are also very good for other body processes. but how do bitter substance drops promote our health? We would now like to explain this to you.
Why bitter substances can promote health
In addition to the positive effect on weight loss, bitter substances also have a very impactful effect on other diseases or complaints. through the antioxidant effect and the basic composition they resemble the often over-acidified ones Acid-base balance out and support all the important ones metabolic processes of the human.
The intestines in particular benefit from the bitter substances, since these Production of digestive juices and bile stimulate, make food intake more effective and thus also allow the intestines Cement, slags, abrasives, coal & coke to build. Bitter substances are therefore also ideal for detoxification.
That too The immune system benefits from this detoxification. Since the overall metabolism is faster and better, toxins are eliminated faster and the body becomes sick less quickly. Some experts justify this effect by the supposed taste perceived as toxic of the bitter, which should be excreted as quickly as possible.
Other diseases or complaints that a sufficient intake of bitter substances can counteract are:
- Weak nervous system and poor circulation
- liver disease
- Gallbladder problems
- Cardiovascular diseases (cholesterol-lowering effect)
- Mental stress, stress (neutralization of free radicals)
- physical pain
As you can see, the positive effects of a sufficient intake of bitter substances go very far. To include them, you can either to special Dietary supplements oder aber reach for natural foodswhich you can find in every supermarket.
Even if bitter substances are already mostly from fbred out of fresh foods were included the following types of vegetables and fruits still large amounts of the bitter substances naringin, cynarin or lactucin:
- Chicory
- Aubergine
- Olives
- Rucola
- chard
- cauliflower
- Brussels sprouts
- broccoli
- artichokes
- Grapefruit
- ginger
Conclusion: losing weight without feeling hungry is a question of simple mechanisms!
In order to lose weight without feeling hungry, there are only a few, but very important things to consider. You have been given this to hand. Undoubtedly, cutting carbs takes some getting used to, but you'll see the effect eventually. And if you're not ready to cut carbs, then you have the other tips in this post to fall back on. All in all, these are simple mechanisms that you just have to implement.
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