5 Ways To Diet Whilst Feeling Full & Optimising Your Health!

When people hear the word diet, especially if they have tried and failed in the past, they often think about feeling hungry, tired, cold, and maybe even about having less than desirable digestive issues depending on which diets they’ve tested!!

But today I want to change all that by giving you some actionable steps and tips that will allow you to lose fat whilst feeling as full as possible and still keeping your health in mind despite being in a calorie deficit.

The fuller you feel, the easier and more enjoyable you will find the process of fat loss and ultimately, the more successful you are likely to be.

1.Maximise Food Volume - Focus on getting the most bang for your buck or value for money when it comes to dieting and using up your currency of calories.The aim of the game is to get as much food on your plate for your calories. The photo below is a great example, with the plate on the right having fewer calories, more protein and more food volume than the protein bar and nuts that people might snack on, but contains more calories and leaves them feeling less full.

2.Fibre - Think of this like your superhero when it comes to feeling full, with fibre helping to slow digestion, requiring more time to eat and chew, and adds bulk and depth to your meal. The UK guidelines are currently 30g per day and you will find fibre in foods such as oats, whole-grains, fruit such as apples and pears, kidney beans and cruciferous veg such as broccoli.

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3.Calorie Deficit - If you dive head first into a diet with a huge deficit we can be pretty sure of two things. Firstly, you are very quickly going to become hungry and miserable and secondly, in no time at all you will get sick of this diet and probably give up! It’s super important you chose a calorie input that creates a moderate deficit you can stick to and one that isn’t so big that you set yourself up for hungry failure! A sensible deficit also enables you to have more calories to play with each day and more food variety meaning you are far less likely to fall into large nutrient deficiencies and maintain a good level of health as you diet.

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4.Mindful Eating - Eating slowly and mindfully compared to mindless snacking or speed eating register very differently. People who eat slowly and eat proper meals tend to feel fuller and eat less compared to speedy eaters and those who graze and snack their way through the day. Make your meals a mini event that registers mentally as a time you’ve eaten a meal and do it as slowly as possible to allow your brain to catch up with your stomach that you have actually eaten enough.

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5.Eat By Your Watch - Get used to having your meals at similar times each day. BY getting into a regular pattern, your stomach starts to get used to expecting food at your set meal times, which helps to control and minimise your hunger to those times just before your stomach is expecting food. This will help reduce random hunger pangs and allow you to focus on your three high volume meals each day, satisfying the hunger that starts to creep in just before meal time.

I hope you found this helpful! Any questions please drop me an email to lizzie@onepercentclub.info or if you would like help optimising your health and fitness please head to our Apply section.

Lizzie

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