The roughest part of any fat loss plan is for the majority of people feeling hungry a lot, if not most of the time. Hunger is the defense mechanism of your body to make sure of your survival and consequently, one of your best friends constantly looking after your physical existence. When on a diet, you may not have such friendly feelings for this buddy, as he is currently causing you displeasure and makes you feel miserable.
The Struggle With Hunger
Hunger will inevitably accompany you during the first days of your dieting. But for many, hunger is going to be their company for the entire interval, where they reduce their calorie intake. And hunger can be quite mean, as the hungrier you get, the more likely it is that you will be overeating after annihilating lots of your previous efforts. To help your efforts, you can try a metabolism booster, which is also an appetite suppressant.
There’s nothing you can do about the (self-imposed) limited number of daily calories according to your plan and fat loss goals. But here is a hot trick, at least a little relief in your period of anguish: you can make yourself feel better and have the same caloric amount by selecting foods with a high Fullness Factor. These are foods with less weight in relation to their volume, and where the number of calories per weight is small.
The Fullness Factor
The Fullness Factor classifies foods on a range from 0 to 5, with 5 being the most filling per calorie and one being the least. That means that you are probably going to feel a lot fuller after eating 200 calories from carrots than you will if you eat 200 calories worth of white bread!
Then they recorded the people’s perceived hunger after and discovered that is most strongly linked to the weight of the food consumed. The foods that weighed the most, satisfied hunger the greatest, independent of the number of calories they contained.
So what’s the right food to eat and what isn’t? Foods that contain significant amounts of dietary fiber water and protein have the greatest Fullness Factor. These high-FF foods, to which lean meats, fruits, and most vegetables fit, will bring you a full stomach for a longer period. Quite definitely, in the bad-food category fall most fats, sugar, and starches having all low FF, and therefore are easier to overeat.
Palatability And Cravings
Nevertheless, in spite of all scientific studies, there remains some subjectivity in the universe of hunger and satiety, which is the food’s particular flavor and texture – so called “palatability” – and which can encourage or discourage an individual’s food ingestion. Palatability is for everybody, and an entirely subjective nature knows best. Eating food that is enticing is so difficult to put away. That food, which goes into our private “cravings” type, should be forgotten and avoided during our fat loss plan, regardless of what the food’s fullness factor might be.
In addition to having control over what you eat, you should also exercise every day. Here’s a quick 3-minute fat loss routine you can try at home.