Generate single title from this title Healthy foods for permanent fitness without hunger or deprivation in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

With constantly searching and seeing, I made sure that true agility begins with choosing healthy foods capable of satisfying and nutrition at the same time. If you are tired of the harsh diets that leave you hungry and mood; I assure you that “there is no such thing as a forbidden food, but there is only food chosen wisely.

And if you are ready to know the secrets of nutrition that make you feel full while maintaining a graceful consistency; So continue to read this article on the “He” website, and discover how you eat more and lose more weight; Based on the recommendations of the therapeutic nutrition consultant, Dr. Walid Abdel -Ati from Cairo.

What are the reasons for a constant feeling of hunger even after eating and how to deal with it?

According to Dr. Walid, although the constant feeling of hunger may be annoying and perplexing, especially if the woman or girl is trying to control her weight; However, its causes are not always a lack of will. Here are the most prominent scientific reasons behind this, and how to deal with them:

The quality of the unsaturated food “empty calories”

Manufactured foods and sugars raised blood sugar quickly and then suddenly landing, causing a sudden feeling of hunger. Here, you should focus on foods rich in fiber (vegetables, fruits, whole grains), healthy proteins and fats, for example a dish consisting of “salad + grilled chicken + avocado”.

Drought (thirst is like hunger)

The brain may mix between the two senses! So you should drink water before eating, and make sure to eat it throughout the day at the rate of a cup of water every hour, especially when waking up.

Unbalanced meals (protein deficiency or fat)

Do not satisfy very light or protein -free meals for a long time. Here, “eggs, Greek yogurt, nuts, or legumes for meals should be added throughout the day, in small quantities.

Fast food (insufficient chewing)

Eating quickly is prevented from sending satiety signals to the brain, knowing that it “takes 20 minutes”. Thus chewing slowly (each summit 20-30 times) is an imperative to feel full.

Lack of sleep (indirect danger)

Sleep is less than 7 hours with hunger hormones (increased hunger -stimulating graylene, and a decrease in appetite inhibitors). Here, you should sleep early, and avoid screens at least an hour before bed.

Tension and boredom (obesity fuel)

Cortisol (tension hormone) increases the desire for emotional eating; Especially “sugars and fats”. Here we recommend that breathing exercises, or walk 5 minutes when you feel the desire.

Pregnancy or menstruation (temporary fluctuations)

Hormonal fluctuations increase from appetite, especially towards sugars before the cycle. Here, it is preferable to eat dark chocolate, or low -calorie fruits instead of processed sweets.

Hidden health conditions (cannot be ignored)

For example: “insulin resistance, thyroid disorders, vitamins, especially iron.” Here, if the unjustified hunger continues, you should consult a doctor for blood examination.

What are the most prominent healthy foods to feed the body without gaining weight?

Dr. Walid stressed that any woman or girl can enjoy food and satiety while maintaining her fitness, by choosing smart foods that make her feel full and nourish her body without empty calories; The most prominent:

Foods rich in fiber (fill the stomach and reduce hunger)

• Leafy vegetables are low -calorie and rich in water “lettuce, spinach”.
• Low sugar fruits to give the body natural sweetness with nourishing fibers “apples, berries, banana, guava”.
• The whole grains are to feel full for “oats, Kenoa, whole wheat bread”.

Foods rich in protein (adoption of muscles and reduce the desire to eat)

• Boiled eggs: a perfect snack containing high -quality protein.
• Greek yogurt: rich in protein and probiotics for bowel health.
• Lentils and beans: vegetable protein that gives long -term energy.

Healthy fat (provides the body with energy without storing harmful fats)

• Avocado: Batter is enhanced and the heart is good.
• Raw nuts: a small handful is sufficient to fill the atmosphere “almonds, nuts, caso”.
• Virgin olive oil: it adds flavor and reduces infections.

Healthy drinks (without empty calories)

• Lemon and mint water: the body revives and reduces appetite.
• Green tea: burning fat and reduces bloating.
• Low -fat milk: a source of calcium and protein without excessive calories.

On the margin … golden tips to feel full for a longer period without increasing calories, while maintaining energy and vitality; This is as follows:

• Start your day by eating a cup of water and lemon slices on an empty stomach (this drink is not taken if you suffer from stomach wall inflammation or exactly reflux).
• Avoid processed foods, especially “potato chips, ready -made sweets” as they increase hunger.
• Always choose grilled sweet potatoes instead of regular potatoes.
• Always add half a grain of avocado to any main meal, it is the secret of permanent grace.
• Take care of adding shea seeds and flaxseed while eating Greek yogurt to enhance satiety for a long time.
• Avoid manufactured juices, as they hunger after two hours!
• Do not neglect breakfast specifically to avoid severe hunger attacks later.
• Drink 2 cups of water when you feel sudden hunger (may be thirst).
• Fight the false hunger by moisturizing by eating green tea or mint without sugars between meals.
• Take advantage of the Greek yogurt with a pinch of cinnamon, or cucumber slices with a small amount of chickpeas as a great light meal to prevent hunger.

Finally, Fitness is not deprivation, but a conscious choice for foods that saturate you and nourish you at the same time; Likewise, true satiety comes from balance, not temporary fullness. As for permanent hunger, it may be a message from your body in which it needs better nutrition, deeper sleep, or even hug! So eat healthy foods and the aforementioned tips; You will notice the difference in your appetite, your energy, and your grace. But if you notice that hunger continues despite the application of what has been mentioned, it may be useful to record your food diaries and symptoms to review a dietitian immediately.