It is a well-known fact that eating less can help you lose weight. However, cutting down on food and dieting is not food in the long run as it compromises various health parameters, making you feel weak and tired and causing nutritional deficiencies. However, according to a new study, restricted diets help you live healthy and long.

The research conducted by the National Institutes of Health reducing your calories by 12 per cent for at least two years, can lead to DNA changes which slow down ageing and slashes the risk of early death by up to 15 per cent. However, it becomes a problem to keep the calories down if you do not feel full. Luckily, experts say there are many ways you can feel full without eating more, and healthy. A few of these tips include:

Various studies conducted on this say that taking a smaller plate to eat will not just give you a higher satiety but will make sure you eat less food. Even if you take a big portion size, if the plate is small, you will feel satisfied with even a single helping, without feeling deprived.

According to experts, when looking at your plate, around one-quarter should be protein, which is the most satiating macronutrient – as it helps slow down digestion and reduces hunger hormones.

Nutritionists say Tapas-style dining involves small portions of highly palatable fat-rich foods, and so they trick your brain into thinking you are not consuming enough, making you end up eating too much. And so, it is always better to order a la carte so that small, frequent servings become easy to consume more without stuffing lots of calories.

Just before you sit down to eat, chug in a lot of water – not just to hydrate but also to feel full. According to studies, drinking water before a meal helps you to eat less during that meal.

Experts also suggest adding chia seeds to water as they are full of fibre and promote satiety.

There are times when you are hungry after meals so grab snacks, especially sweets, cakes, and crisps. These foods, according to experts, are loaded with saturated fats and simple carbs – the ones that get broken down and absorbed quickly, causing a quick blood sugar spike followed by a crash, leaving you feeling hungry again shortly after.

And so, opt for complex carbs, proteins, and healthy fats – like an avocado spread on oat cakes/cookies.

Most people do not understand the science behind nutrients and how they are instrumental in providing nutrition and keeping you full. Fibre is an important ingredient and should be added to all your meals as it is a critical component of feeling full.

Fibre is the indigestible part of plant foods and helps slow digestion – which makes you feel fuller for longer and regularize your bowels. So, instead of white rice and pasta, choose their brown counterparts.

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