There are a number of tips that don’t require a lot of effort and time, but can make any diet more beneficial to the body.
The list was compiled by nutritionist Juliet Kellow, according to the Mirror.
Use a blender
Studies have shown that people who visually assess the amount of food on a plate as large eat less at the next meal because they feel less hungry.
The easiest way to increase the portion size without adding calories is to blend the food and add air. In particular, a blender can significantly affect the size of an omelet, smoothie, yogurt, or milkshake.
Put food away
Scientists have found that you want to eat more often and more strongly if the food is in sight. Therefore, it is a smart decision to move chips and cookies to the top shelves of cabinets in favor of a bowl of fruits and vegetables for snacks.
Chew thoroughly
It is a well-known fact that the brain gives satiety signals only 15-20 minutes after the start of a meal, which is why overeating often occurs during this time. Chewing every bite will help you realize that you are full in time.
In addition, well chewed food is digested faster and easier by the stomach, which reduces gas and bloating.
A special breakfast
Eggs contain B vitamins, vitamins A and D, iodine, selenium, phosphorus, choline, and others, all of which provide everything necessary for the normal functioning of the brain and nervous system, and also saturate the body.
People who supplemented their meals with just one egg in the morning usually ate 100-300 kcal less for lunch and dinner than those who ate toast and cereal.
Tea breaks
Just 1-2 cups of tea a day can help reduce the risk of diabetes and stroke, improve heart function, strengthen teeth and bones, and help you get your daily fluid intake with zero calories.
However, it is worth remembering that we are talking only about pure tea, as sugar and sweets contain a lot of empty calories and the harm from them to the body is more noticeable than the benefits of tea.
Nutty snacks
Despite their high calorie content, nuts contain a high percentage of protein, healthy fats, and a number of elements that are extremely beneficial to the body. Their regular consumption reduces the risk of Alzheimer’s disease, diabetes, kidney and respiratory diseases.
