Why You Need To Tips For Not Starving If You Are On A Diet
How To Choose Tips 25.5% of Spaniards affirm having carried out one or more diets to lose weight throughout 2019, according to data from the II Health and Lifestyle Study carried out by Aegon on a sample of more than a thousand Spanish adults.
However, according to CuídatePlus Rubén Bravo, nutritionist, dietitian and gastronomy expert at the European Medical Institute of Obesity (IMEO), “nearly half of the population is regularly entering and leaving different types of dietary guidelines with results to short term and going back to old bad habits again. ”
In fact, according to the expert, “the latest studies indicate that those who go on a diet go as far as trying a minimum of three different nutritional approaches and only 38.7% of those who go on a diet choose a balanced approach.”
According to the Aegon study, among the most common are those that consist of eliminating a product from the usual diet (77.9%), reducing the amount of food (67.9%), reducing the consumption of salt (64, 8%) and, to a lesser extent, replace meals with liquids, shakes, bars or dissociative diets.
Without control, all of them can have important health consequences such as “malnutrition, loss of metabolic effectiveness, hormonal problems, rebound effects, loss of muscle mass, irritability, lack of vitality, weakening of tissues and gastrointestinal disorders ”, warns Bravo.
Therefore, expert advice and the control and monitoring of specialists are essential, which, in addition to avoiding health problems, will ensure that the patient does not go hungry during the process.
And is that starvation is one of the main reasons for abandoning the diet and this occurs because, according to Bravo, there is no good planning. “If the diet is well configured, the patient should not go hungry, since this is one of the factors that must be taken into account when configuring a personalized plan,” says Bravo.
“It should not be normal to go hungry when we are on a diet,” says Guillermo V. Rodriguez, vice dean of the Professional College of Dietitians-Nutritionists of the Community of Madrid (Codinma).
Although it is true that there are times that, even following a well-structured plan, there are people who feel hungry, especially those who have a certain addiction to certain foods. “It is very likely that if the person who begins a balanced diet has a certain degree of addiction to processed foods, rich in sugars, flours and / or saturated fats … they will have an initial period of emotional hunger or some anxiety” which is important know to be able to control it and “adapt the diet to this sensation,” says Rodríguez.
To fight it, Bravo advises posing it as an addiction. “We have to keep in mind that sugar is as addictive as cocaine and therefore when withdrawing certain foods there is a temporary reduction in the levels of dopamine and serotonin, two neurotransmitters involved in the control of anxiety and the feeling of happiness ”
His advice is “substitute sweet or savory ones for alternatives without added sugars or much less calories, which should gradually be removed.” According to him, “it is important to work on a progressive plan and gradually withdraw certain foods.”
Rodríguez’s advice is to never prohibit the consumption of certain less healthy foods. “You do not have to eliminate them completely, because the moment you prohibit one more food you feel like it,” he reports. It is important to keep this in mind to avoid the anxiety produced by not being able to consume the prohibited.
Another tip of his would be to eat between five or six meals throughout the day, that is, “go from a great meal and a great dinner to less copious and more distributed meals throughout the day,” says Rodríguez. This will help control hunger. In addition, according to Bravo, it would be interesting “to rely on plants that regulate appetite and anxiety such as garcinia or griffonia.”
For her part, Andrea Marqués, nutritionist and dietitian expert in gastronomy at IMEO, advises eating slowly and waiting to be satisfied. “Keep in mind that when following a diet it is important to know that it takes about 20 minutes for our digestive system to start sending satiety signals to the brain,” he explains. For this reason, he advises using this “to trick the stomach and eat fewer amounts and calories.”
Another recommendation of his is to choose foods that help control this sensation and feel more satiated. Thus, Marqués proposes this list of satiating foods:
Mint: The smell and taste of mint will help reduce appetite. Chewing gum without mint sugar can be good allies. Chewing gum has also been shown to help control appetite. Nuts: They have a great source of protein, help regulate cholesterol and have a large amount of fiber, so they help control appetite. They are also very slowly digested, so the feeling of hunger also takes longer to appear.
Oatmeal: Just in half a cup of oatmeal, we already have 5 grams of pure fiber, it also helps increase the production of cholecystokinin in the body, which also helps control appetite in some people. Green tea: thanks to catechins, which are powerful antioxidants, it helps accelerate metabolism and facilitate the burning of fats, but it also directly affects the production of leptin, making it ideal for combating hungry.
Carrots: According to a study from the University of Wagening in the Netherlands, carrots contain special fibers that help lose weight and reduce appetite by up to 60%. Avocado: it is also rich in fibers, but also in monounsaturated fats that control appetite as long as they are consumed in moderation.Also add others like legumes, broths and eggs.
Fighting hunger when we are on a diet not only makes it a success but we must also take into account other tips such as: See a dietician or nutritionist to establish a personalized nutritional plan, balanced and adapted to the lifestyle of the person, age, goals, schedules, nutritional tastes and social life.
Make weekly consultations and checks to gradually correct and evaluate progress. Give equal weight to the weight loss plan as to the maintenance plan. Support us in physical activity and coaching to complement the diet. Change the goal of “losing weight” to “take better care of ourselves.”
Focus on losing body fat and increasing muscle mass, rather than weight itself, giving great importance to nutrition education in a healthy long-term lifestyle and not so much to achieve a short-term goal . Regulate the biorhythm improving daytime vitality and night rest.