7 ways to lose weight without starving –

If you still think you’ll only lose weight if you starve, you’re very wrong. Making the right choices on the menu, reinforcing breakfast and betting on thermogenic seasonings, it is possible to reduce measures with health. Check out some tips.

1. Bet on vinegar and dry measures

why does it lose weight

The product that results from the fermentation of wine, fruit or cereals is being hailed as a fat exterminator. And that goes for all types. Carol S. Johnston, an American professor of nutrition at Arizona State University, in the USA, has been looking for foods with the power to burn calories and satisfy hunger for ten years. In a study conducted by her, volunteers ingested, for four weeks, 2 large spoons of vinegar daily – those used to serve food. During this period, they lost an average of 1 kg, while the control group, who consumed a juice with a similar taste, did not lose any weight.

“Acetic acid, the main component of vinegar, is what dissolves the fat, but its action has not yet been fully clarified”, declared the specialist in an interview with . One of the hypotheses is that the substance alters the deposit of glucose in the tissues. This prevents an increase in insulin production – with the hormone regularized, the risk of storing fat is lower.

Why does it give satiety

“Acetic acid delays gastric emptying, that is, food stays longer in the stomach”, explains Carol. “The slower the digestion, the longer it takes for hunger to appear. Not to mention that the substance contributes to reducing the glycemic index of foods, which is also related to a decrease in appetite.” But attention: do not extrapolate the dose. Acetic acid is capable of attacking the mucous membranes of the stomach wall. In excess, it can cause gastritis or ulcers. In the apple and balsamic versions, the acidity is a little lower – which does not mean a green light for exaggeration.

two . Enjoy cheese and wine – and sleep tight

why does it lose weight

It’s no secret that extra pounds are sometimes related to an emotional state, such as anxiety. “Researchers from the University of Sheffield, in England, came to the conclusion that the fat in cheese helps to relax, providing a better night’s sleep”, says Tanise Amon, clinical nutritionist from Porto Alegre (RS). When you sleep well, the body regulates the levels of the hormones leptin, which makes you feel full, and ghrelin, which induces hunger.

And now it is known that not only the ethylic effects of wine (just one glass, ok?!) ward off insomnia. Scientists at the University of Milan, Italy, discovered that the drink produces the same benefit. Is that it contains melatonin, hormone that is also produced by the pineal gland, in the brain, to regulate sleep.

Why does it give satiety

“The fat in the cheese delays gastric emptying, providing prolonged satiety”, explains Tanise. “From there, the brain sends sleep commands identifying that the belly is full.” All it takes is – look at that – two thin slices of any kind.

3. Go for resistant starch for breakfast and lunch

why does it lose weight

This complex carbohydrate is found in wholemeal bread and pasta, barley, bananas (especially green), potatoes, white beans, lentils and even popcorn. It acts like a fiber but has the advantage of further delaying stomach emptying and glucose absorption.

A study by the University of Surrey and Imperial College London, both in England, shows that the consumption of 48 grams of resistant starch cuts the insulin response after meals, which helps to manage weight, says Daniela Jobst, functional nutritionist at São Paulo. The recommended daily amount is equivalent to a whole grain bread (starch is concentrated in the skin), a small potato or a tong of whole grain pasta.

– (ElizaBardadyn/Thinkstock/Getty Images)

Why does it give satiety

“Resistant starch is released slowly, which slows down digestion and makes you feel fuller for longer. Taken at breakfast and lunch, it reduces the calories consumed in the next 24 hours by 10%”, says Daniela. Tips to increase the concentration of resistant starch: give the dough a cold water bath right after cooking. In the case of potatoes, the carbohydrate becomes more efficient in the freezing process right after preparation. The same goes for thawing the tuber.

Thermal shock makes starch even more resistant, which helps the body absorb less carbohydrates. Nutritionist Thaís Arthur, from the Hospital das Clínicas in São Paulo, signs below: “Another point in favor of resistant starch is that, like whole carbohydrates, it increases the feeling of satiety”.

4. Put turmeric on the plate

why does it lose weight

Curcumin, the pigment that gives turmeric a yellowish color (a condiment widely used in Indian cuisine), has an anti-inflammatory action. Thus, its firepower against body fat is considerable. Proof of this can be found in a study by the Department of Nutrition at the School of Public Health at the University of São Paulo (USP). According to research, insufficient intake of bioactive compounds present in vegetables and curcumin contributes to the consumption of extra calories and total and saturated fats.

Why does it give satiety

Andréia Naves, director of VP Consultoria Nutricional, points out another reason to include turmeric, easy to find in any supermarket, in your recipes: the inflammatory process leads to binge eating. “So, resorting to the seasoning decreases the episodes of gluttony and it becomes more difficult to exceed the daily caloric limit.” She recommends sprinkling a spoonful of coffee at the end of food preparation in main meals. Rice, in addition to gaining a special taste, looks beautiful!

5. Eat berries

why does it lose weight

Body fat, it is already known, is an inflammatory process. The good news is that you can fight it with pleasure. The weapons are red fruits, such as strawberries, cherries, blackberries, raspberries, açaí and red plums. “They help reduce total and abdominal fat,” says Patricia Davidson Haiat, a functional nutritionist in Rio de Janeiro.

Two recent surveys, published in the American journals Journal of Nutrition It is Journal of Medicinal Food, showed that the consumption of cherries and blueberries attenuates inflammation in the body. The merit is all of the anthocyanins, purplish pigments visible in the peel. In addition to the antioxidant properties, these compounds eliminate excess fat in the blood. As a bonus, the arteries are tingling. The heart and brain thank you.

Why does it give satiety

Berries are rich in soluble fiber, especially pectin. They absorb a good amount of water and form a kind of gel, remaining longer in the stomach. And then the hypothalamus, a brain structure that, among other functions, controls appetite, receives the following message: no more food.

6. Cut carbs at night

why does it lose weight

The American National Weight Control Registry investigation, founded by doctors from Brown Alpert Medical School, The Miriam Hospital and The Weight Control & Diabetes Research Center, studied more than five thousand people who lost, on average, 30 kilos in 5 years, and they did not gain weight again during this period. In common, most of the new skinny people adopted a diet low in fat and high in carbohydrates. This group of nutrients, however, was banned after 5 pm. In place of bread, rice, potatoes or cereals, fish, lean meats, fruits, vegetables and dairy products were introduced.

Why does it give satiety

“Restricting carbohydrates, especially at night, when metabolism slows down, helps to control insulin levels”, agrees Fernanda Frare Zanetti, a nutritionist from São Paulo. The expert, however, makes a caveat: “Nobody needs to be radical. At night, just replacing foods with a high glycemic index for others with a low glycemic index already helps to wipe away fat”.

Check out some clever exchanges: instead of bean soup, have tomato soup; instead of mashed potatoes, go with lentil salad; and replace the watermelon with apple or pear. Among those who managed to lose (and maintain) weight, 75% step on the scale at least once a week. This monitoring, according to experts, works as an alarm system. “When the pointer starts to rise, it is possible to correct in time the deviation from the food route that was leading to weight gain”, endorses Fernanda Zanetti.

– (conjoint/Thinkstock/Getty Images)

7. Adopt chestnuts, quinoa and soy

why does it lose weight

A study led by American scientists from the University of Texas A & M and funded by the American Heart Association proves: these foods can favor the burning of body fat. It remains to elucidate the mechanisms behind this anti-obesity effect, but it is already known that arginine plays a substantial role in this story – according to an American research published in the Journal of Nutrition.

The hypothesis is that arginine, the raw material for the production of the male hormone testosterone, contributes to the increase in muscle mass. And, as you know, the more muscles, the more energy the organism depends on to maintain them, increasing caloric burning. Many studies are still pre-clinical, that is, they were carried out with guinea pigs, but specialists are already encouraged.

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Why does it give satiety

Nuts in general provide monounsaturated fats, known to appease the appetite, among other benefits. How they avoid spikes in circulating sugar, insulin production – always it! – remains stable. “With this hormone under control, the digestive process becomes slower. This removes the rebound effect of rapid digestion, which makes hunger come back in the blink of an eye”, explains Michele Trindade, a nutritionist from São Paulo.

As for quinoa and soy, the secret of satiety, in addition to fiber, goes by the name of high biological value protein. “This nutrient takes more work to be digested”, completes the nutritionist. How much to consume of each of these items per day? “I recommend three Brazil nuts, or four tablespoons of quinoa, or two tablespoons of soy”, says Daniela Jobst.