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HindustanTimes Thu,28 Aug 2014
Curb hunger pangs
Shikha Sharma, Hindustan Times
August 17, 2012
First Published: 17:47 IST(17/8/2012)
Last Updated: 15:32 IST(18/8/2012)

Being on a diet is never easy but what makes matters worse is the nagging feeling of being hungry all the time. You feel highly irritable and anxious, and end up binging. But, here’s a simple solution to control your appetite and watch that waistline.

Freedom from hunger pangs
* In order to curb incessant hunger pangs, make sure that you drink a lot of water before your meals because water tends to make you feel full. This way you will eat less and complement your weight loss plan.
* Eat fresh fruits and vegetables – they are low in carbohydrates and contain less calories. Avoid foods high in sugar and salt content. Cut down on red meat consumption as well to lose weight.
* Consult your dietician before taking fibre tablets. These tablets fill you up and reduce hunger pangs.
* Never skip breakfast. Eat breakfast rich in complex-carbohydrates and low on fat and protein. That will help you stave off snack attacks throughout the day.
*Choose healthy fats like olive oil. Supplement your meal with vegetarian, low-glycemic proteins like sprouted mung chaat, peanuts and roasted chana.
* Stay away from sugary snacks and simple carbohydrates like sticky buns, cakes and donuts. If you eat them, your blood sugar will initially soar and then crash. That will lead to irritation, anxiety and hunger pangs.
* Don’t cut your calories too drastically. It will slow down your metabolism and you will be plagued with hunger all the time.

The right mix: (L to R) Sprouted mung chaat, roasted chana and bhel are ideal evening snacks.

Sometimes, controlling your appetite can lead to excessive acidity and flatulence. Here’s what you can do to tackle these problems

Freedom from gas
* Reduce the amount of air you swallow while eating. Eat smaller meals and chew food slowly. Quit chewing gum and tobacco. Avoid carbonated drinks and whipped desserts because they contain excess air.
http://www.hindustantimes.com/Images/Popup/2012/8/salad.jpg* Stop or reduce your intake of gas inducing foods – beans, broccoli, cauliflower and brussels sprouts. If you need to eat them, gradually introduce them to your diet. Apples, bananas, grapes, raisins, cabbage, corn, cucumber, onion, garlic and turnip may also cause gas, so limit these. Also, avoid spicy foods.
* Reduce intake of sugar, refined starch and wheat flour. You could consider trying activated charcoal since it absorbs gas. Try eating brown rice, barley broth, papaya and pineapple.

Freedom from acidity
* To prevent acidity, avoid fried and fatty foods, chocolates, alcohol and caffeine. For relief, increase the intake of cold water, banana, coconut water, cucumber, watermelon and papaya.
* You can also take amla with warm milk, pulses and vegetables. Eat gur on an hourly basis for quick relief.

Eat these
* Eat leaves of tulsi to relieve acidity.
* Keep haritaki in your mouth after meals.
* Mint juice is also very good for reducing acidity.
* Ajwain water and zeera water are extremely useful in reducing acidity. Hing water is excellent to reduce flatulence. You can also add hing in food.

From HT Brunch, August 19

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