9 Diet changes to lose weight without starving

9 Diet changes to lose weight without starving

 Most of us believe that starving ourselves is an essential part of the weight loss process. Sure, there's a level of hunger that one has to deal with when you're in a calorie deficit. But it doesn’t have to reach the level of starvation. 

In this article, I will go through the process which will lead to sustainable weight loss. I will also share tactics to help you feel fuller during this weight loss journey.

Table of Content

1. The principle behind weight loss
2. Simple Food Choices that will aid Weight Loss
3. Nine Diet changes to lose weight without starving
 

1. The principle behind weight loss

As mentioned earlier, the only thing we need to lose weight is to be in a calorie deficit. This means we should be burning more calories than consuming. That's it! That’s how simple weight loss is. But simple doesn’t mean easy.
Factors like how much we eat, what we eat, how active we are etc., are all just different parameters that can help create a calorie deficit. Some of them are easy habits we can incorporate into our lives, whereas some need willpower and commitment. 
But worry not. I will share some hacks, tactics, and simple tips that will make your weight loss journey easy and sustainable.

2. Simple Food Choices that will aid Weight Loss

You can deploy 1 or more of these strategies depending on your comfort level. However, remember, the main goal is to eat fewer calories than your body needs to maintain your current weight. Now that we are on the same page, let's have a look at the some of the easy strategies that can help you make rational food choices:

3. Nine Diet changes to lose weight without starving

Below is the list of 9 Diet changes to lose weight without starving to stay healthy in life.

3.1 Eat nutrient dense foods

We all know eating enough food is the only way to avoid being hungry. So, while trying to lose weight, it is critical to pick foods high in volume and nutrition and low in calories. These are referred to as nutrient dense foods/Volumetric foods. 

The advantage of eating nutrient dense food is:

  • Due to the high volume, they keep you fuller for longer
  • They reduce cravings as the hunger is in-check
  • Certain nutrients improve metabolism, and in-turn burn more calories
  • Getting a wide variety of micro-nutrients increases energy levels, letting you be more active. Thus, burning more calories
  • They also reduce the risk to certain chronic diseases like cholesterol, blood pressure and certain heart conditions

Nutrient dense foods primarily include fruits and vegetables, followed by legumes and whole grains. I am personally quite biased towards watermelon, as it has only 30 calories per 100g. Thus you can eat it in large quantities without piling on too many calories.(Source : The Benefits of Nutrient Density Instead of Diet for Weight Management ,awpnow Retrieved on 18 May 2022.)

Try our Teacurry’s Slimming Tea & Belly Fat Tea are some of my favourites. Not only are they 100% natural, but also have no added sugar and side effects.

3.1.1 Teacurry Slimming Tea

Teacurry Slimming Tea or weight loss tea or Slimming Tea is the perfect blend of herbs and Green Tea for weight loss purposes and for cleansing the body of toxins. It is a delicious blend of traditional herbs mixed with green tea. The research is that Teacurry Slimming Tea helps stimulates digestion and metabolism to help with weight reduction. Being all-natural tea it provides 3 very specific benefits - enhanced metabolic rate, liver detoxification and helps in reducing ageing signs.

  • Manufacturer: Teacurry
  • Starting Price: Rs. 599 for 30  Teabags on Teacurry as of 18 may 2022
  • Taste: Teacurry Slimming Tea is a 100% Natural tea with a soft sweet refreshing taste and with earthy flavors of green tea. It is delicate on your palate and is available in both forms - tea bags and loose tea leaf.
  • Ingredients: Teacurry weight loss tea consists of a powerful blend of Green tea leaves from Assam, Hibiscus Sabdariffa variety from farmlands in Mysore, mighty ginger from Orissa, Cassia Cinnamon from Meghalaya, Krishna Tulsi from Sasangir, Foenum Graecum Fenugreek from Rajasthan, Florence fennel from Gujrat and Mentha Spicata Spearmint from West Bengal. Handpicked from tea fields in Assam, Green tea leaves being a major component of the blend - it assists with fat burn and improves metabolism.
  • Aroma:The tea has a minty sweet aroma because of spearmint and green tea leaves. The aroma can be compared to freshly steamed rice
  • Rating : 5.0 /5.0 Based on 93 verified customer reviews on Teacurry as on 14 may 2022.
  • 100% Natural : Yes
  • Caffeine Free : Yes
  • Dietary Plan: Yes a free diet plan is included.
  • Benefits:
    • Helps with fat burn.
    • Assists with tummy reduction.
    • Reduces the craving for sugar.
    • Helps improve digestion.
    • Helps to enhance metabolic rate.
    • Stops constipation and gastric issues.
    • Helps the skin to radiate more than normal.
    • Helps with liver detoxification.
    • Stops you from eating excess.
  • Link to Shop:  Shop on Teacurry

 

Slimming TeaTeacurry, Licensed under CC BY 2.0

3.1.2 Teacurry Belly Fat Tea

Teacurry Belly Fat Tea is the perfect blend of herbs and Green Tea with a focus to reduce belly fat and in the process help with detoxification and better metabolic rate. The sole purpose of this tea is to burn those extra fats in and around your belly. It is a delicious blend of traditional herbs blended with green tea and is the perfect way to lose excess weight in a small span of time. The research is that Teacurry Belly Fat Tea stimulates the accumulated fat around the belly, improves digestion and so reduces fat almost instantly. Being all-natural tea it provides four very specific benefits - helps achieve a flat tummy, enhances metabolic rate, detoxes the digestive system, and prevents ageing signs.

  • Manufacturer: Teacurry
  • Starting Price: Rs. 599 for 30  Teabags on Teacurry as of 18 may 2022
  • Taste: Teacurry Belly Fat tea is a 100% Natural tea with a soft sweet refreshing taste and with earthy flavors of green tea.
  • Ingredients: Teacurry belly fat tea consists of a powerful blend of Peppermint from Hariyana, Coriander from various gardens spread across Assam, Black Pepper, Cassia cinnamon from Meghalaya, mighty ginger from Orissa, Dandelion, Foenum Graecum Fenugreek from Rajasthan, Turmeric, Cumin, Gymnema Sylvestre, Garcinia Cambogia - it assists with fat burn and improves metabolism.
  • Aroma: The tea has an earthy aroma, which can be compared to the smell of fresh steamed rice being served on a plater.
  • Rating : 5.0 /5.0 Based on 106 verified customer reviews on Teacurry as on 14 may 2022.
  • 100% Natural : Yes
  • Caffeine Free : Yes
  • Dietary Plan: Yes a free diet plan is included.
  • Benefits:
    • Helps with fat burn.
    • Assists with tummy reduction.
    • Reduces the craving for sugar.
    • Helps improve digestion.
    • Helps to enhance metabolic rate.
    • Stops constipation and gastric issues.
    • Helps the skin to radiate more than normal.
    • Helps with liver detoxification.
    • Stops you from eating excess.
  • Link to Shop:  Shop on Teacurry

 Belly Fat TeaTeacurry, Licensed under CC BY 2.0

3.2 Reduce consumption of calorie dense foods

As you can guess, calorie-dense foods are high in calories but low in volume and nutrients. While eating these, although you are consuming many calories, the low volume of the food doesn't let you feel full. Making you hungry again very soon. So, it is crucial to reduce the consumption of calorie dense food to avoid feeling hungry.  Unfortunately, we are surrounded by these. They include processed, and packaged food, fast food, desserts, chocolates, baked treats, etc. and sometimes even indulgent home cooked meals.  Note: Certain foods are both nutrient dense as well as calorie dense. These include dried fruits, nuts, seeds, nut butters etc. Eating these can give you a ton of micronutrients but also a lot of calories. So consume these with caution.(Source : Calorie Density - How to Lose Weight Eating More Food, Healthline , Retrieved on 18 May 2022.)

3.3 Having a balanced diet

Although we have all heard this advice multiple times, not many know the importance of having a well-balanced meal. Including all the macronutrients (protein, fats AND carbs) in your diet will keep you satiated for long. And this will, in turn avoid hunger pangs and cravings. Each food group has its benefit: 

  • Protein is the most important macronutrient to consume while following a calorie deficit diet as it helps reduce muscle loss. It also takes the longest to digest, thus keeping you full for longer.
  • Sometimes, getting enough protein from your diet can be tough, especially if you are vegetarian or vegan. However, an easy way to ensure that you are hitting your protein macros regularly is by including a protein shake in your diet. 
  • Fats are important as they make you feel satiated after a meal. They also help absorb key vitamins, so it isn't advisable to avoid them from the diet completely. 
  • And well, carbs are important because they are awesome! and also the main fuel source for the human body. 

Also, they are present in pretty much everything we eat. So if you are strong willed enough to avoid carbs, please go ahead. But it isn't practical and sustainable to can't cut out carbs completely. Especially if you are eating fruits and vegetables! (Source : A guide to eating a balanced dietmedicalnewstoday, Retrieved on 18 May 2022.)

3.4 Increase fibre intake

It is important to include fibre in your diet as it adds volume to the meals, making you feel fuller. It also aids in overall digestion, thus maintaining your general health and well-being. 

Let's take oranges, for example. One glass of orange juice has about 4-6 oranges, depending on the size. If you consume the juice, you will be full for no more than 20-30 minutes. But eating 6 oranges (if you can manage that) will definitely keep you full for a while. This is all the fibre! (Source : How Eating Fiber Can Help You Lose Belly Fat , Healthline, Retrieved on 18 May 2022.)

3.5 Eliminate empty calories

There are certain items, especially beverages, which are considered empty calories. This is because they have zero nutrients. A classic example of this is sugar-sweetened beverages such as carbonated soft drinks and alcoholic beverages. Therefore, it is best to avoid these drinks while trying to lose weightHaving said this, we don't advocate complete restriction as that will only lead to a binge later. So do have a drink once in a while if you desire so. 

PS: the cocktails will be waiting to celebrate with you when you achieve your goal! (Source : Recognizing and Avoiding Empty Calories , Healthline, Retrieved on 18 May 2022.) 

3.6 Track the portion size

Most people hate tracking calories and portion sizes. I do too! But I have realized that this can be a game changer in weight lossTracking helps you understand which food and how much quantity of it will keep you full and within your calorie range. Honestly, it removes the guesswork out of dieting and lets you make rational choices. Additionally, it also ensures that you move forward in your journey every single day. 

Another common mistake is that we estimate portion sizes and so often tend to underestimate their calories. A classic example of this is peanut butter. The calorie range can vary dramatically depending on how much you scoop out in the spoon.

3.7 Hydrate yourself

There's a lot that can be said about the benefits of water, but water can come in really handy in terms of weight loss. Water works as a natural hunger suppressant and can help you stay satiated for long. But sometimes plain water can get a bit boring. So you can try drinks like green teas and herbal teas. Not only do these teas add the much-needed flavour to water (without adding calories), but also have advantages like enhancing the body's metabolic rate, liver detoxification and helping reduce aging

3.8 Never get too hungry

This is quite a thing to say when the topic of discussion is lose weight without starving. I get it! But it is important to mention this because all of us have tried the crazy starvation diets, only to fail time and again. And for some reason, people are still recommending it!  So, I would like to state a fact: Making sensible food choices when hungry is next to impossible. And everything is tempting, especially the sweet and the fried food. So the best way to deal with this is never to get famished. This way, you can avoid the crazy binges that happen when you get too hungry. My suggestion would be to have small snacks during the day, but many people also recommend a heavy breakfast. But, honestly, anything is ok, till it works for you. And this leads me to my last point.

3.9 Plan your meals

Planning meals can be annoying and tedious, but it also makes the weight loss process sustainable. If you have food options you like, which are healthy and tasty, you will not have a reason to go ‘off track’. So do take time during the weekends or every night to plan the meals ahead. You will be thankful you put in that extra effort.  Of course, all the tips above don't mean you can’t have your cheats. Instead, let the cheats be planned and not something that just happened because you’re too hungry.

4. Why You Should Choose Teacurry

An award-winning tea brand with deliveries across 45+ countries, TEACURRY is a proud Anti Carbon and a Plastic-Neutral brand. We offset our carbon footprints and reduce plastic consumption via our environmental initiatives in India including reforestation efforts, innovative packaging and rainwater harvesting. TEACURRY teas are all packed at source, bringing you the perfect freshness and aroma of natural tea and herbs.

5. Wrapping Up

While all these 9 strategies can help in your weight loss journey, you don't have to use them all at once. Instead, I recommend picking one and practising it till it becomes part of your lifestyle. And then adding another one, and then another. This is one of the best ways to experience the real power of these habits. And it will definitely move you close to your fitness goal is a much happier state of mind.

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