Base your diet on whole, minimally processed foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are nutrient-dense and provide essential vitamins and minerals.
Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body's hunger and fullness cues.
Include protein-rich foods in your meals and snacks. Protein helps maintain muscle mass, supports feelings of fullness, and can boost metabolism during weight loss.
Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats contribute to satiety and can help regulate hormones involved in fat metabolism.
Drink plenty of water throughout the day. Sometimes, feelings of hunger are actually signs of dehydration. Water can also help with digestion and overall well-being.
Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, can help you feel full for longer periods and support digestive health.
Minimize the intake of added sugars and highly processed foods. These often contribute empty calories and can lead to overeating.
Be present and mindful during meals. Pay attention to the taste, texture, and satisfaction of your food. This can help prevent overeating and promote a healthier relationship with food.