How to Make a Healthy Diet?

By reducing food diet and more exercise will make people hungry, which can not provide a positive change in the long run. In this article I offer a practical solution to describe some ways that can position the body in a state of "lack of calories" and help weight loss without feeling hungry.

Forget Calories
The principle of calories is true, but he did not notice the fact that different types of calories burned differently in the body. Often the only fat that observed in low-calorie diet, there is evidence that when the same calories eaten, individuals who ate the most fat actually lose more weight. Moreover, the effect on the taste of food will determine the weight and the ability to eat. The key to losing weight in the long run is not concentrating on the amount you eat but the quality of his food.

Eat protein rich foods
Calories for calories, protein is known to satisfy the appetite more than carbohydrate or fat. Protein-rich foods can usually satisfy your appetite, therefore, very well to emphasize the importance of protein-rich foods such as meat, fish, eggs, nuts, and grains in your diet.

Eat foods with glycemic index (GI) Low
GI is a measure to speed and the amount of food which releases sugar into the bloodstream. The higher the number of GIs in the diet, the lower the satisfaction. Of 20 studies that had published between 1977 and 1999, 16 studies have shown that low GI foods can provide the satisfaction derived from eating and reduce hunger later. Besides potatoes other protein-rich foods that also have a number of very low GI, is nuts, lentils, and most fruits and vegetables.

Eat Breakfast
Daily breakfast for most people can help prevent overeating during the day. This phenomenon is formally studied in the research published in the Journal of Nutrition. This study shows that people who consume more food at night, on average eat more calories than people who eat large portions for breakfast. So in order to have a natural appetite, make sure you do not forget breakfast.

Eat a little, not too much
When we starve, it is difficult for us to control what we eat and how much. Eating between meals and eat some nuts or fruit in the afternoon / evening the day can make us eat more healthy meals. In addition, eating regularly is also associated with lower levels of insulin (a hormone that can cause weight gain in the body by stimulating the production of fat).

Do not Sell
One way of a good diet is the pattern of the right food choices, because unhealthy food is too easy to get, and hard to not eat it. Relatively easy way to achieve this is to make sure not to shop at the supermarket when hungry. So eat before shopping.

Limit Alcohol Consumption
One way to reduce calorie consumption is to reduce unwanted drinking alcohol. Some desire to drink alcohol because of the perception generated by the alcohol in the form of taste and relaxation effect. However, not many know is drinking alcohol can also be caused by thirst and hunger. Maintaining order not thirsty and not go to bars or restaurants when feeling hungry can suppress the amount of your alcohol consumption.

Use Small Plates
Portions would be difficult enough if we eat with a large plate, because the meal by using a large plate may cause a tendency to pick and eat more than required. Therefore, eating by using small plates and bowls can help limit excessive eating.

Chew Your Food
Eating more slowly can help ensure that the amount of food absorbed by the body and can reduce the risk of eating too much. Ideally, food should be chewed thoroughly before you swallow. This can also help so that we do not touch the rest of the food and cutlery again until the food actually eaten whole.