Eating foods high in carbohydrates to relieve minor hunger throughout the day will lead to weight gain. In addition to obesity Excessive calorie intake also increases your risk of various problems. In the body as well In this situation People often become afraid to eat food. which is dangerous to health If you want to eat to your heart’s content without gaining weight, Choose foods in healthy amounts. This helps solve the problem of frequent hunger and also reduces calorie intake. Let us know what volumetric diet is and its benefits. (Benefits of volumetric eating)
What is a Volume Diet?
Talking about it, Manisha Goyal, nutritionist and dietician, says that eating more food with fewer calories is called bulk eating. Different types of nutrients Included in this type of food This has proven beneficial in reducing body weight with fewer calories. What’s special about Volume Diet is that it helps you relieve frequent food cravings. and makes you feel full for a long time. In this situation Many things include seasonal fruits, vegetables, and seeds. that are added to food
First, let’s know the benefits of Volume diet.
1. Not feeling hungry for a long time
By including foods rich in water and fiber in your meals. You won’t feel hungry for a long time. In addition, because it is low in calories The body is therefore protected from weight gain. Eating foods high in fiber can also help with overeating. For this reason, oatmeal, popcorn, cucumber and celery can be included in the diet.
2. Useful in losing weight
Instead of eating in groups Eating large portions will give you a satisfying meal. This way you can eat a lot of food. That keeps you safe from the dangers of weight gain. Consuming a low-calorie diet will limit your caloric intake throughout the day. Thus reducing the problem of fat accumulation in the body.
3. Useful in digestion
Consuming large amounts of food increases the amount of dietary fiber in the body. which increases metabolism It helps to strengthen the digestive system, problems with bloating, constipation, stomach pain and acidity will go away. Low-calorie foods are easier to digest.
4. Avoid the risk of disease.
Due to the high calorie diet, there is a risk of diabetes, heart disease, kidney and liver problems in the body. Too much sugar increases weight gain problems. It also makes blood pressure uncontrollable. Foods rich in fiber, prebiotics, and antioxidants help keep the body healthy.
In this regard, nutritionist and founder of Seema Singh Nutrition Clinic tells what foods should be included in portion control.
1. Green leafy vegetables
Include all green leafy vegetables in your diet. Including kale, spinach, and lettuce, your body will get fiber, folate, vitamins, minerals, and iron. You can also eat it as a salad. Green leafy vegetables are rich in lycopene and phytochemicals. In addition to losing weight, it also helps boost the body’s immunity.
2. Chia seeds
According to the Molecule Journal, chia seeds, which are rich in omega-3 fatty acids and antioxidants, are the main source of fiber. Include it in meals The problem of frequent hunger will disappear. It also provides protein and zinc that are gluten-free. Regular consumption keeps the body protected from diabetes, heart disease, and depression.
According to the USDA, one cup of cooked legumes has 15 grams of fiber and 18 grams of protein, which helps quell hunger and maintain your appetite. According to the National Institutes of Health, after studying many reports, it was found that people who eat legumes People felt more satisfied than those who ate pasta and bread.
According to the National Library of Medicine The lack of dietary fiber in the body can be compensated by adding popcorn to the diet. Blood sugar levels remain normal with this low-calorie snack. Research has shown that 100 calories of popcorn is more satisfying than 150 calories of potato chips.
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