Healthbank – Meal Portions for an Effective Diet to Lose Weight, To maintain an ideal body weight, diet is one solution that is widely used. By adjusting the portion of food for the diet and choosing the type of food that enters the body, the diet will be successful more quickly.
Portions of eating for the right diet not only make you feel full, but also choose foods with fewer calories. To be more clear, see the following tips and explanations about eating portions to lose weight.
Meal Portions for the Right Diet
The concept of eating from fullness is actually not right. This is because not all types of filling foods are healthy. In addition, less filling foods can actually increase the risk of weight gain. Here are some factors that determine the feeling of fullness in a food:
The portion of food consumed can affect satiety. This is because when food contains a lot of water or air, its volume increases without adding calories.
When dieting, you are encouraged to consume protein because it provides a feeling of fullness longer than carbohydrates and fats. A high protein diet can increase satiety leading to a lower overall calorie intake than a low protein diet.
Eating fiber can make you feel full longer. This is because fiber can slow the movement of food through the digestive tract, thus providing a longer full effect.
Although it provides a great feeling of fullness, eating carbohydrates does not keep you full for a long time.
Rules for how to eat while dieting
Diet aims to lose weight gradually, therefore there are some separate rules that you need to follow. Here are some of them:
Replacing Rice with Boiled Potato
The assumption that says potatoes should be avoided when dieting is not true. Although high in carbohydrates, whole boiled potatoes are loaded with fiber, vitamins and other essential nutrients. In addition, boiled potatoes also contain resistant starch which contains half the calories of regular starch and acts like soluble fiber in the digestive system, making you feel fuller. To increase the hunger-suppressing effect, you can refrigerate the potatoes after cooking which increases the content of resistant starch.
Breakfast with Oatmeal
When dieting, oatmeal is one of the breakfast menus that is often consumed. Oatmeal is a type of porridge or hot cereal that ranks third on the food index that can provide a longer sensation of fullness. This is because oatmeal contains high fiber and is able to absorb water. In addition, oatmeal is a good source of soluble fiber called beta-glucan. The fiber serves to help slow down the digestion and absorption of carbohydrates. When compared to ready-to-eat breakfast cereals, oatmeal is better at increasing satiety, suppressing hunger, and reducing calorie intake throughout the day.
Vegetables are an important food in a healthy diet, because they are low in calories and contain plant compounds. In addition, vegetables are also rich in water and fiber, so they can help the digestive system. Eating vegetables before a meal can help satisfy hunger and help reduce cravings for carbohydrates.
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