The most effective foods to maintain a feeling of satiety.
The vast majority of us are in a constant battle with the kilograms, but most of the time, due to time constraints and daily hustle and bustle, we do not have the time to build a healthy, low-calorie diet. Why low calorie? Because no matter how much we try to fool ourselves, no one has lost weight by eating shaorma, pizza or other types of fast food, just as you will not lose extra pounds by eating industrial amounts of sugar, fat or other processed foods.
The simplest and most convenient way to lose weight or maintain your figure when you are not on a personalized diet is to fool your hunger. How? The answer is simple: eating foods that cut the feeling of hunger, maintain a balance of fiber, vitamins, proteins, minerals in the body and have a low calorie content. The list of the most effective such foods can be found below:
1. Boiled or baked potatoes.
You will find in potatoes an important source of vitamins (vitamin C) and minerals (potassium). They have zero fat and meet the highest score in maintaining satiety due to an inhibitory protein (proteinase, P12) that suppresses appetite.
2. Vegetables
Vegetables generally have a low caloric content, they require more time for chewing due to the higher volume, thus helping you to stay fuller. About their nutritional properties click HERE.
3. Watermelon
Low in calories, watermelon is an excellent source of vitamin A and potassium, and is also rich in phytonutrients and antioxidants. Consuming watermelon in the summer will not only quench your thirst, but will keep you feeling full throughout the day.
4. Soups
Soups made from vegetables and / or lean meat have a low calorie content, maintain a feeling of satiety, help the digestive process and strengthen the immune system. In addition, antioxidants in vegetables help lower cholesterol levels. Delicious soup recipe HERE.
5. Eggs
Remember that a single egg contains all nine essential amino acids, and is also an important source of quality protein. Eating eggs at breakfast will greatly increase the feeling of satiety.
6. Oats
If you like to eat cereal for breakfast, opt for oats. It is a consistent source of fiber, has the ability to absorb water, releases hormones of satiety and delays stomach emptying. However, when buying oats, make sure that they do not contain added sugar.
7. Salmon
We can’t talk about salmon without discussing the benefits of Omega 3 fatty acids for the body. Of all the animal proteins, it seems that fish has the highest satiety index.
8. Cow cheese
Choose the low-fat version and it will give you a feeling of satiety similar to that of eggs. Cheese proteins are responsible for this.
9. Oily fruits
We refer here to nuts, seeds, hazelnuts, almonds. Although they have a high energy value, consumed in moderate amounts, they play a decisive role in reducing the feeling of hunger and are extremely rich in nutrients.
