Feeling hungry is a natural reaction of the body, but choosing food and eating when hungry plays an important role in weight control. Eating too much or choosing energy-rich foods can cause the body to consume excess calories, thereby leading to weight gain.
Prioritize protein and fiber-rich foods
According to Assoc. Prof. Dr. Nguyen Anh Tuan - Director of Surgery, Phuong Dong General Hospital, when hungry, you should prioritize protein-rich foods such as chicken breast, boiled eggs, steamed fish or unsweetened Greek yogurt. These foods are low in calories, rich in protein, and yogurt also provides beneficial bacteria for the digestive system.
Green vegetables such as cucumbers, celery, lettuce contain a lot of water and fiber, which helps create a feeling of fullness. Some low-sugar fruits such as apples, grapefruits, strawberries, and blueberries can also help reduce hunger without increasing blood sugar levels.
Oats, whole wheat bread combined with nut butter or eggs are choices from whole grains to help feel full longer. Almonds, walnuts, chia seeds are rich in healthy fats and protein but should be eaten in small quantities, about 10-15 grains, to control calories.
Eat slowly, divide meals
According to doctors, not only food but also eating habits affect weight. Slow eating helps the brain have time to receive a full signal from the stomach, thereby limiting overeating. You can divide the amount of food into 4-5 small meals per day to maintain energy and reduce feelings of excessive hunger.
Drinking a glass of water or green tea before meals also helps increase the feeling of fullness. You should not wait until your body is too hungry to eat because then it is easier to eat more than you need. Fried foods, processed foods, candies and soft drinks should be limited.
In the morning, you should prioritize protein and fiber; in the middle of the afternoon, you can choose fruits or nuts; in the evening, limit eating too many carbohydrates, instead prioritize protein and green vegetables.
Get enough sleep, reduce stress
Lack of sleep can increase the hormone ghrelin that stimulates feelings of hunger and reduce the hormone leptin that creates feelings of fullness. Managing stress with yoga, meditation and planning, preparing healthy foods also helps limit overeating.
For people who are overweight and difficult to control their weight, doctors recommend maintaining a weight suitable for their height through diet and exercise. If it is not effective, you can learn about the method of endoscopic stomach reduction to lose weight. According to the doctor's advice, this method removes about 70-80% of the stomach along the large curve, which contains hunger hormones, thereby helping to eat less, quickly feel full and support weight loss.
