The nutritionist makes a recommendation to prevent you from overeating
Whether it’s a family gathering, a party or a big dinner, overeating during large meals can cause discomfort and guilt. But with a little attention you can avoid the temptation to overeat.
Instead of skipping meals or depriving yourself before a big feast, eating a balanced breakfast that includes protein, fiber and healthy fats can help control your appetite and avoid overeating at the most important meal of the day.
“When you skip breakfast or lunch to prepare for a big dinner, you end up starving and put yourself in the position of overeating,” explains nutritionist Shelley Balls, an expert in Consumer Health Digest. The result? You end up feeling lethargic, bloated and uncomfortable.
The best strategy to avoid overeating
With the holiday season upon us, it’s a good idea to start your day with a balanced breakfast. This may be the best strategy to prevent overeating at your next meal and provide the nutrients you need to maintain your energy throughout the day.
Ideally, breakfast should be a healthy combination of protein, fiber and healthy fats, as this helps control gluttony and stabilize blood sugar levels. Research shows that eating a balanced breakfast in the morning helps regulate hunger hormones, preventing overeating and cravings later.
“Eating regularly helps keep your body’s hunger signals in check. If you skip meals, you’re likely to overeat when food is available,” explains Balls. “Saving space for a large meal often backfires, leaving you very hungry and out of control. You may eat faster than usual and ignore your body’s satiety signals.”
Prepare a balanced breakfast
Eating a balanced breakfast means including foods that provide your body with energy, satisfy you and help you avoid overeating. Here’s how to do it:
1. Prioritize protein
Protein is more satiating than carbohydrates as it helps stabilize blood sugar levels and keep hunger at bay longer. “Protein helps regulate hunger hormones, such as ghrelin, the hormone responsible for hunger signaling,” says Balls. Greek yogurt, eggs, and smoothies are great options.
2. Pay attention to the fiber
Fiber slows digestion and helps stabilize blood sugar levels. This can prevent the energy dips that often follow carbohydrate-rich meals. Plus, studies show that fiber is highly satiating, helping you feel full longer and eat less throughout the day.
Balls recommends incorporating high-fiber foods into each meal to make portion control easier later. Better choices include whole grain cereals or toast. Another tip is not to neglect vegetables at breakfast: “They are a concentrate of nutrients and are rich in dietary fibre, which helps you feel full faster and for longer,” he explains.
3. Adopt good fats
Healthy fats, such as monounsaturated and polyunsaturated fats, help the body absorb fat-soluble vitamins and are essential for overall health. Incorporating small amounts of healthy fats into your breakfast can help keep you full by stimulating the release of cholecystokinin, a hormone that suppresses appetite and slows digestion.
“Healthy fats can slow the digestion of carbohydrates, preventing blood sugar spikes and keeping you full longer,” says Balls. “Including a serving of healthy fats at breakfast can help keep hunger at bay for hours.”
4. Hydrate well, always
Drinking water before and during meals helps you recognize hunger cues and can reduce the likelihood of overeating. “Thirst can be confused with signs of hunger,” explains Balls. “Symptoms of dehydration include headaches, tiredness, dizziness and difficulty concentrating, all similar to signs of hunger.” If you’re not sure if you’re hungry or thirsty, Balls recommends drinking an eight-ounce glass of water and waiting 15 minutes to see if you’re still hungry.
While water is a great way to hydrate, coffee, tea, and smoothies can also help you meet your fluid needs. And don’t forget foods rich in water, such as fruits, vegetables, oatmeal, yogurt and cereals with milk.
Source: Eating Well
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
