How to lose weight without hunger: a hearty menu for a comfortable weight loss

1. not hunger = does not mean losing weight

losing weight occurs when you eat less calories than you spend.
Hunger is of the brain signal , and not the exact indicator of calories deficiency.

. Satness does not depend on calories, but on the volume and composition

· 200 calories from the roll-and you are hungry in an hour.

· 200 calories of chicken, broccoli and lentils-and you are fed for a long time.

🍽️ How to lose weight and not be hungry?

💡 The secret is in the amount:

· a lot Fiber
→ Vegetables, whole cereals, legumes

· protein in each meal
→ eggs, meat, fish, cottage cheese, bean

· Slow carbohydrates
→ buckwheat, film, brown rice, oatmeal

· good fats
→ nuts, avocados, olive oil-saturate better than sugar

📌 and at the same time:

· portions can be voluminous , but low-calorie

The main thing- sustainable deficiency , and not suffering

🚫 and when hunger is a trap? buckwheat and air ”with a deficiency of 1000+ calories

· Sugar jumps because of rolls, fast food, sweets

· Passing meals → Then breakdowns and overeating

✅ Conclusion:

is not only possible-this is the only stable way to lose weight and not Break.

Here is an approximate menu for a day for weight loss without hunger — about 1500–1700 kcal , but very hearty and balanced . All of simple whole products.

🍳 breakfast (08: 00–09: 00)

Ovsyanka on water with apple and nuts

• 50 g Ovsyanka
• 1 apple, cut into cubes
• 1 tsp honey
• 1 tsp flax seeds or 4 walnuts
• tea or sugar coffee

🟢 satisfying, for a long time holds sugar levels, gives fiber.

🍗 lunch (13: 00–14: 00)

chicken/buckwheat + cinema + cinema + Vegetables

• 120–150 g of chicken fillet (bake or extinguish)
• 80 g of buckwheat or film (in dry form)
• A huge portion of vegetables (for example: cucumber, tomato, salad, slightly oil)

🟢 a lot of protein + fiber = satiety for 4–5 hours.

🥗 Dinner (18: 00–19: 00)

Fish

• 2 eggs or 100 g of salmon/mackerel
• salad leaves, tomatoes, avocados, olives
• 1 tsp olive oil and slightly lemon juice

🟢 are light, but nutritious.

🍏 snacks (with hunger):

• 1, 1 tsp. peanut paste
• unseemly cottage cheese 100–150 g
• tea with cinnamon or ginger
• carrots, cucumber, celery — without restrictions

💡 useful principles:

Type = «DISC»>
• Eat 3-4 times a day , do not pass food meals
• do not be afraid fat (nuts, fish, oil) — they saturate
• drink water , especially when it seems that you want to eat

Xrust how to lose weight without hunger: a hearty menu for a comfortable weight loss

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