Vegetarian festival is a special time when people all over Thailand together abstain from life. By abstaining from eating meat for 10 days, it is a time of satiety and a clear mind. However, many people may find that during vegetarianism, they often feel hungry, hungry faster than usual, and sometimes eat too much food and gain weight unexpectedly.

To make your vegetarian festival both full and full with quality. Today, we invite everyone to check it step by step to adjust the vegetarian dish to be powerful, stomach-hungry, and truly healthy.

Check 1: Choose enough protein Create long-lasting satiety

Due to the vegetarian festival, we refrain from consuming meat, which is an important source of protein. Therefore, it is best to add plant protein to dishes such as tofu, nuts, grains, or other plant-based protein sources because protein plays an important role in enhancing feelings of fullness for a long time. Research indicates that high-protein foods stimulate the activity of the hormones GLP-1, CCL, and PYY, which communicate to the brain perception of satiety. This makes you want to eat less in the long run, while also reducing the hunger-inducing hormone ghrelin.

Examples of plant-based proteins: tofu, tempeh. Soybeans, red beans, mung beans, soy milk, pumpkin seeds.

Check 2: Choose good quality flour rice. High in dietary fiber.

Let's take a look at what kind of food flour is in the dish. Choosing whole rice, nuts, and grains will help increase the amount of fiber in your meals. This will not only help you stay full for a long time. It also helps regulate blood sugar levels and promote the excretory system.

In the same amount of food. Foods high in dietary fiber tend to provide less energy than low-fiber foods, so they are suitable for those who want to take care of their body weight. In addition, dietary fiber also contributes to slowing down digestion of food. The more colorful vegetables fill the dish, the more fiber and antioxidants the body receives.

Examples of flour rice with high fiber: brown rice, oatmeal, corn, millet, quinoa.

Check 3: Drink enough water

Thirst is often mistaken for hunger. As a result, many people consume high-sugar drinks, which provide high energy but do not make you feel full for long. Drinking water regularly throughout the day reduces appetite and stimulates metabolism.

Therefore, the vegetarian festival is not only about omitting meat. By choosing plant-based protein, high-quality flour rice, and drinking enough water, we will receive both satiety, fullness, and sustainable good health, both physically and mentally, and welcome new energy to the bright future.

References

1. Moon J, Koh G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of obesity & metabolic syndrome. 2020 Jul 23;29(3):166.
2. Dhillon J, Craig BA, Leidy HJ, Amankwaah AF, Anguah KO, Jacobs A, Jones BL, Jones JB, Keeler CL, Keller CE, McCrory MA. The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics. 2016 Jun 1;116(6):968-83.1.
3. Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition. 2013 Jun 1;32(3):200-11.
4. Heaton KW. Food fibre as an obstacle to energy intake. The Lancet. 1973 Dec 22;302(7843):1418-21.
5. McKiernan F, Houchins JA, Mattes RD. Relationships between human thirst, hunger, drinking, and feeding. Physiology & behavior. 2008 Aug 6;94(5):700-8.