A safer way to diet for healthy living

Many people wonder how they can lose weight without feeling hungry. These same people feel they need to take hunger suppressing diet drugs, but there is a safer and less expensive way. There are more satisfying ways to curb your hunger, the natural way.

Make time for breakfast

yes, breakfast, if you have read my other posts, you will know that breakfast is the most important meal of the day. Did you know that it can also prevent nightly cravings? Many of us consume most of our calories at the end of a long day. But, research has shown those who start the day with a healthy, calorie-rich meal, will consume 5% fewer calories throughout the day. You will not starve yourself and you can actually be 10 pounds lighter in a year!

Think low-calorie and nutrient rich

start with smart snacking. By snacking on fruits, veggies or sweet potatoes, you can actually suppress the hunger hormone. Low-calorie, nutrient-rich foods will make you feel satiated on a lot fewer calories. So, stay away from the potato chips!

Take a deep breath

Stress causes the body to produce cortisol, which then creates a resistance to leptin, a hormone that helps you feel full. By simply breathing, you can reduce stress and keep yourself feeling full longer. Try a breathing technique, where you release tension from your body by exhaling for a count of five, letting your shoulders slump as you breathe out. Then count to five as you inhale gently and fully, down through your lungs and into your belly. Hold for a count of four, exhale and repeat the process. Continue this technique throughout the day at different intervals and reduce your stress.

Don’t skip your complex carbs

By including sweet potatoes, apples, and even lentils to your diet, you can lose weight naturally in just weeks. People who consume fiber-rich, complex-carbohydrate foods will most likely lose more than 2 pounds in five weeks. These foods are low in glycemic levels and will not cause your blood sugars to spike, therefore making you feel full longer.

Don’t rule out potatoes –

yes, you can eat white potatoes. White potatoes contain a natural resistant starch. This type of starch will act like a fiber once it hits your digestive system. This will, in turn, cause you to feel full longer while keeping your blood sugar level after a meal and may even reduce body fat. Cooling the potatoes will double the amount of starch, so it is just fine to enjoy your potato salad and fit into your skinny jeans, too.

Don’t dismiss vanilla

it is not just for potpourri or decorative candles, it can also curb your appetite. The scent of vanilla releases neuropeptides, which then send signals to your brain making you feel full. Any vanilla scent will do, from extract to body lotions to candles. Enjoy the scent and lose weight.

How about a dash of air with your meal

Doctors discovered that those who drank smoothies and other blended drinks for at least twice as long as necessary, ate 12% less and felt fuller than people who drank beverages blended for a shorter period of time.

Now you can feel full the natural way.

Let’s take a look of your diet. There 10 fruits, vegetables and plants that should be a part of your diet…are they in your diet? Let’s see:

Pumpkin seeds:

Did you know that just 1oz of pumpkin seeds contain 150mg of magnesium? They are also high in zinc and phytosterols, shown to lower cholesterol and defend against cancer.

Cabbage:

These leafy, green vegetables contain a healthy supply of nutrients. One of the nutrients includes sulforaphane, a chemical which increases your body’s production of enzymes. These enzymes combat cell-damaging free radicals and reduce the risk of cancer.

Dried plums:

These little beauties are infamous for their high fiber content. However, they also include high amounts of neochlorogenic and chlorogenic acids which fight against structural damage to cells, one of the primary causes of cancer.

Gogi berries:

These berries resemble raisins, yet they taste sweet and sour and are red in color. Including these in your diet will help protect the liver, improve sexual function and increase circulation. They are very high in antioxidants that help prevent the aging process of our cells.

Beets:

These roots are known for their dark red coloring and are surprisingly sweet for a vegetable. They are the best source of folate and betaine, which help to lower your blood levels of homocysteine. What exactly is homocysteine?? Well, homocysteine can damage arteries and increase the risk of heart disease…so eat your beets!!

Cinnamon:

This is a common spice that many think is just used for cookies or cakes, but don’t overlook a pinch or two in your coffee or on your oatmeal. Cinnamon can lower your blood sugar and lower triglycerides and LDL (bad) cholesterol.

Guava:

This slightly pear-shaped fruit is known for its sweet, acidic flavor and its yellow or pink in color. It contains cancer-fighting agents such as lycopene. Lycopene is known for warding off prostate cancer. It also contains 688 mg of potassium and 9 grams of fiber, which is important in everyone’s diet.

Swiss chard:

This is a slightly bitter and salty vegetable. This particular vegetable contains huge amounts of lutein andzeaxanthin, plant chemicals known as carotenoids. These protect the retinas from age-related damage.

Purslane:

This is a broad-leaved weed. It has the highest amount of heart-healthy omega-3 fats of any edible plant. It also contains 10 to 20 times more melatonin than any other fruit or vegetable

 

Pomegranate juice:

This juice has been consumed for decades in the Middle East as a popular juice beverage. Just 4oz of this juice a day provides 50% of your daily vitamin C needs.

 

Author bio:

My name is zunaira khan, A 29 year old freelance writer who writes about health, fitness, diet, workout. I have 4 year experience of writing. I am 5 star rating author at http://holypakistan.com

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