Nowadays, if we opt to eat clean and healthy food people says-” ARE YOU ON A DIET?”. This is because unhealthy diet has become our lifestyle. Now it is the best time to opt for healthy food and healthy choices. Here are the 5 ways by which we can opt for healthy food instead of food which leads to obesity and diseases.

1.INCREASE YOUR PROTEIN INTAKE

Protein is often referred to as the king of nutrients, and it does seem to have some superpowers. Due to its ability to affect your hunger and satiety hormones, it’s often considered the most filling of the macronutrients. One study showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high-carb meal in people with obesity. If you’re trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat. If you want to know the sources of protein then click the link watch the video on cheap sources of protein. (133) भारत में 10 सबसे सस्ते प्रोटीन खाद्य पदार्थ या स्रोत – शाकाहारी और मांसाहारी (2022) – YouTube

2.SLOW DOWN

The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters(4Trusted Source).. Your appetite, how much you eat, and how full you get are all controlled by hormones. Hormones signal to your brain whether you’re hungry or full. However, it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full. Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you to loose weight. So, simply eating slower and chewing more often may help you eat less.

3.DRINK ENOUGH WATER

Drinking enough water is important for your health. Many studies have shown that drinking water can increase weight loss and promote weight maintenance, and it may even slightly increase the number of calories you burn each day. Studies also show that drinking water before meals can reduce your appetite and food intake during the following meal. The most important thing is to drink water instead of other beverages. This may drastically reduce your intake of sugar and calories. Drinking water regularly may also be linked to improved diet quality and could decrease your calorie intake from beverages.

4.GET ADEQUATE SLEEP

Sleep deprivation disrupts appetite regulation, often leading to increased appetite. This results in increased calorie intake and weight gain. people who sleep too little tend to weigh significantly more than those who get enough sleep. Being sleep deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism, and immune function. It increases your risk of several diseases, including inflammatory conditions and heart disease. It is important to try to get adequate sleep of good-quality sleep, preferably in one bout.

5.EAT FROM SMALLER PLATE

It has been proven that the size of your dinnerware can affect how much you eat. Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger (84Trusted Source, 85Trusted Source). According to one study, eating from a smaller plate was associated with increased feelings of satiety and reduced energy intake among participants with a healthy body weight (86Trusted Source). Also, if you don’t realize that you’re eating more than usual, you won’t compensate by eating less at the next meal (87Trusted Source). By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat.