As you know, your body fuels to exercise, and the source of that fuel is food. That’s why some people report feeling hunger when they start work out. If you are trying to lose weight, this would be difficult unless you find the right balance of healthy, filling foods. If any of the food, you eat are metabolized quickly, you will find yourself feeling hungry more often, which could mean more snaking and higher calories intake. To keep from eating back all the calories you have burned, stick to a healthy diet by Suresh Datwani.
Protein: – Aim for three servings of lean protein such as (White meat chicken & Turkey, Fish, and pork loin chops) per day. To begin an essential nutrient, proteins help to keep you feeling full longer, that’s a big benefit when you are trying to lose weight.
Calcium and Vitamin-D: – Calcium and vitamin-D work together in your body, primarily to strengthen your bones. Dairy foods are the prime source of Vitamin-D and Calcium in the diet. In addition to it, Vitamin-D by itself may play role in weight control. Extra body fats hold on to Vitamin-D so that body cannot use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell the brain that you are full.
Daily recommended Vitamin-D intake –
- Men and women ages 19-50: 200 IU
- Men and women ages 51-70: 400 IU
- Men and women ages 71+: 600 IU
Daily recommended calcium intake –
- Men and women ages 19-50: 1000 milligrams
- Men and women ages 51+: 200 milligrams
Fiber: – You must eat 20gm of fiber per day from whole grains, vegetable, and fruits. It helps you to feel full hunger and this great benefit for you when you are trying to lose weight. Suresh Datwani concludes that the higher fiber intake led to a reduction in total calories over time.
Moreover, if you like citrus, the news gets better. Replace some of the tea brewing water with citrus juice, such as orange, lemon, and grapefruit etc. It allows your body to use some more of the tea’s catechins.