Find out what to include in your eating routine to reduce hunger and lose weight healthily
Satiating hunger is one of the main goals of eating. It is not surprising that experts often recommend eating salads before meals. After all, they are prepared with fruits, vegetables and leaves that promote a sense of satiety and prepare the body to receive other foods.
Furthermore, some daily practices, such as eating in front of the computer, end up interfering with biological processes. This, according to Dr. Rizzieri Gomes, a cardiologist specializing in lifestyle changes (MEV), makes people unaware of what they are eating, creating lack of satiety and health consequences. “The act of binge eating can lead to weight gain and increased anxiety,” says the expert.
Therefore, in addition to taking care of your habits during meals, it is important to pay attention to the food placed on your plate. Next, check out 10 satiety-boosting foods to include in your diet and control your hunger throughout the day!
1. Avocado
Avocado is a fruit rich in fiber and fats healthy, such as monounsaturated, which are the main ally in the fight against bad cholesterol (LDL) and increase levels of good cholesterol (HDL). These substances, combined with the vitamins and minerals present in its composition, control hunger throughout the day and make food a healthy choice.
2. Oats
Oats are one of the best known cereals for increasing satiety. This is because it contains a high concentration of soluble fibers, especially beta-glucan, which absorb water and form a sort of gel in the stomach, helping to delay gastric emptying and, consequently, hunger. “Oats contain slow-absorbing carbohydrates, which make you feel fuller for longer, helping you lose weight,” explains nutritionist Daniela Medeiros.
3. Quinoa
Quinoa is fantastic source of fiber and complete plant proteins, which means they are made up of all essential amino acids and aid in appetite control, as proteins take longer to digest.
“The quality of proteins that [a quinoa] it is comparable to animal sources, not because of the quantity, but because of the combination of different types of proteins that offer everything the body needs,” explains culinary expert Guta Pudell.
4. Oilseeds
Oil seeds, such as chestnuts and almonds, are an excellent alternative to satisfy hunger. Because they contain fats, fiber and good carbohydrates, they take time to digest. As a result, they delay the arrival of glucose in the blood, helping to regulate its levels, which is why they are so recommended for those who want to lose weight.
“[As oleaginosas] They contain a large amount of nutrients that cause satiety, are antioxidants and help keep glucose levels stable, aiding the fat burning process,” explains nutritionist Nathalia Bungenstab Sales.
5. Sweet potato
Due to its nutritional composition, sweet potatoes are highly recommended by experts during diets. Rich in fiber, especially when eaten with the skin, and low glycemic content, it helps slow down the digestion process and absorption of carbohydrates, keeping blood sugar levels stable and preventing hunger. Furthermore, being a source of vitamins, minerals and antioxidants, it prevents premature aging and helps the immune system.
6. Chickpeas
Chickpeas are rich in fiber which plays an important role in promoting satiety. For example, when you consume this cereal, you probably feel the sensation of having a full stomach, because the substance slows down digestion, preventing hunger. In addition, legumes are also a source of plant proteins, which, like quinoa, take longer to digest, helping to reduce the amount of sugar in the blood.
7. Soy
Just like quinoa and chickpeas, soy is known to be a source of vegetable proteins high quality that reduces appetite. Furthermore, being rich in soluble fibre, it helps intestinal regulation, contributing to a balanced diet, which increases satiety and avoids hunger pangs.
8. Flax seed
Flaxseeds, like quinoa, also form a sort of gel in the stomach which delays gastric emptying and hunger, thanks to the high concentration of fibers present in its composition. The omega 3 contained in this seed prevent circulatory problems and help regulate the intestine. “[A linhaça] helps reduce inflammatory processes and prevents dyslipidemia and cardiovascular diseases”, adds nutritionist Adriana Cerchiari de Andrade.
9. Egg
Eggs are a source of quality protein and macronutrients. Therefore, it helps control your appetite, promoting the feeling of satiety for hours. Furthermore, it contains healthy fats and a good amount of vitamins and minerals, which are essential for the body, as well as balancing blood sugar levels. But of course it all depends on how it is prepared.
10. Ma CA
Apples are part of the group of fruits that contain a high content of fiber, such as pectin, which fills the stomach and slows digestion, reducing appetite. Therefore, they are a good choice for those who want to eat healthy foods and lose weight. Low in calories and rich in water, they also promote the transport of nutrients in the body and help regulate intestinal health.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
