1. Drinking Water Before Eating
Drink 1-2 glasses of water before meals. Water will fill your stomach so full faster when eating. In addition, you can reduce up to 60 calories per hour meal.
2. Add vinegar or Cinnamon
If possible, add a little vinegar or cinnamon powder to your diet. According to research from the Department of Agricultural and Food Sciences in Zurich, Switzerland, these two ingredients can control the sugar levels in the blood, which makes you full faster, but longer feel hungry again.
3. Various Eating Colored Vegetables
Chew is orange and green vegetables, such as carrots, broccoli, spinach and lettuce. These vegetables contain about 90 percent water and rich in fiber, which carries a satiety signal to the brain that the stomach feels full more quickly.
4. Replace White Rice with Potatoes
Potatoes contain complex carbohydrates, types of carbohydrates are digested in the body longer. A study in the British Journal of Nutrition found that eating complex carbohydrates (potatoes, oatmeal and brown rice) can make you full for hours and eating less than 320 calories per day. At lunch or dinner, replace white rice with boiled potatoes. If you want to taste better, make the mashed potato with a little seasoning salt and pepper.
5. Select Instead of Fish Meat
Choose seafood than red meat for a side dish. Salmon, for example, is rich in omega - 3 fatty acids that can help the stomach full faster and last up to several hours. The study, published European Journal of Clinical Nutrition revealed that people who eat fish full faster than red meat eaters.
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