You might start by eating less when trying to reduce weight. But without going hungry? Fortunately, there are various methods for reducing calories while avoiding hunger.

1. Vegetables should make up at least half of your plate.

You can eat the same amount of food while reducing overall calories by substituting non-starchy veggies for half of the carbohydrate or protein in your meal. Furthermore, studies have shown that the amount of food you eat influences how full you feel.

Participants in one research were given the same amount of pasta but different amounts of veggies.
Participants ate equal amounts of food regardless of the number of vegetables they consumed, implying that those who consumed the most vegetables consumed the fewest calories without even realizing it. 

2. Include protein in every meal and snack.

Protein promotes feelings of fullness more than carbs or fat, according to scientific evidence.
The effects of consuming high-protein meals on sensations of fullness were investigated in a 2012 study. Protein accounted for 20–30% of the calories consumed by the participants.

Include protein in every meal and snack to take advantage of its satisfying effects.

Concentrate on lean protein sources including eggs, skinless poultry, dairy, seafood, and fish. Plant-based proteins, such as beans, bean dips, tofu, and nut kinds of butter, are also good options.

Here are some suggestions for including more protein in various meals and snacks:
>    Make a breakfast smoothie with plain Greek yogurt.
>    Serve whole-grain crackers with hummus or string cheese.
>    In a vegetable soup, poach an egg.
>    Toss in some beans or a hard-boiled egg to the salad.

3. Drink Water While Eating

Drinking calorie-dense liquids such as juice or soda does not make you feel full, but it does leave you with excess calories.

Drinking water before a meal will help fill you up and lower your chances of overeating in older folks.

In one research of older persons, those who drank roughly 2 cups (500 ml) of water before breakfast ate about 13% less than those who did not drink any water before eating.

Younger adults do not appear to benefit from drinking water before a meal. However, substituting water for high-calorie drinks can help you cut calories from your meal.

To satiate your thirst without adding calories to your diet, drink water or other zero-calorie beverages with your meal.

4. Start with a vegetable soup or salad as a base.

Although it may seem paradoxical to eat more courses to eat less food, starting your dinner with a soup or salad will help you achieve just that.

For five weeks, participants in one study ate lunch in a lab once a week. When they were served soup before the entrée, they consumed 20% fewer calories throughout the course of the meal than when they were served the entrée alone.

When the same researcher served salad before a pasta entrée, she got identical findings.

People ate 7% fewer calories during their meal when they ate a small salad before their pasta than when they went straight to the pasta. They ate 12% fewer calories when they ate a huge salad.

Light vegetable soups and salads have one thing in common: they’re both high in water, packed with fiber-rich vegetables, and low in calories.

This high-fiber, high-water combination appears to be an effective approach to limit later calorie consumption.

5. Use smaller forks and plates

It may seem unusual, but the size of your plates and eating utensils have an impact on how much food you consume.

In one study, researchers discovered that people, regardless of plate size, tend to load their plates to roughly 70% capacity.

When you use a 10-inch plate instead of an 8-inch plate, you get a lot more food – 52 percent more. And when you have more food on your plate, you’re more inclined to consume it.

In other experiments, participants who used a larger spoon offered themselves more ice cream and ate less meals than those who used a little fork.

So utilize illusion to your advantage and use a smaller plate and utensils. You’ll eat less because the same piece will appear larger.

6. Eat Consciously

It’s all too simple to eat while preoccupied when you’re surrounded by your phone, television, and a bustling lifestyle.

Distracted eating leads to overeating, not only at that meal but throughout the day.

Mindful eating, or paying full attention to what you’re eating without being distracted, helps you detect your body’s hunger and fullness cues so you can tell when you’ve eaten enough.

Mindfulness can also assist you in differentiating between physical and emotional hunger.

When you’re hungry, ask yourself if you’re really hungry or if you’re bored or experiencing another emotion.

If you have a pattern of eating emotionally, consider going for a walk, exercising, drinking a cup of tea, or writing in a diary before eating.

Instead of multitasking during meals, set aside at least 20 minutes to focus on your food, smelling, tasting, and feeling its effects on your body.

7. Add a little zing to your meals

Adding hot peppers to your food may encourage you to consume less calories.

Capsaicin, a chemical found in hot peppers, can actually help reduce appetite and hunger.

Participants in one study who ate spicy red pepper as an appetizer consumed 190 fewer calories during a subsequent lunch and snack than those who did not.
If you can’t stand the heat, ginger can be a good substitute.

In research of ten overweight men, it was discovered that when they drank ginger tea at breakfast, they felt less hungry than when they didn’t.

8. Increase your intake of soluble fibre

Fiber-rich foods might help you feel full in general.

Soluble fiber-rich meals, such as oatmeal, pears, and beans, are very satisfying. This is due to the fact that soluble fiber holds more water, giving it additional volume.

Soluble fiber forms a thick gel in the digestive tract, which aids digestion and keeps hunger at bay.

Researchers recently discovered that include soluble-fiber-rich flax or chia seeds in meals boosts feelings of fullness.

In a related study, those same researchers discovered that eating chia seeds for six months lowered the hunger hormone ghrelin compared to baseline levels.

Here are a few simple methods to get more soluble fibre in your diet:

>    Smoothies, yogurt and cereal can all benefit from chia or ground flaxseeds.

>    Add chopped apple or pear to whole-grain oatmeal, buckwheat, or millet breakfast dishes.

>    Soups, salads, and entrées all benefit from the addition of beans.

>    Consume more squash. Soluble fiber is abundant in both winter and summer squashes.

>    Fruit is a good snack.

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