The 16 Most Satiating And Ideal Foods For Losing Weight
Human beings need to eat, but not everything we eat nourishes us in the same way.
There are foods that contain a multitude of vitamins and minerals and that are good for our health and there are others, such as processed food, that seriously harm our health and promote obesity.
Not all foods are good for keeping our appetite at bay and allowing us to go without eating for several hours, as some make us feel full very quickly, but make us hungry after a short time. Unlike the latter, Satiating foods are ideal for weight loss or to control our appetite
These foods are usually of natural origin, with high fiber content. The fiber that helps slow digestion and control weight is soluble fiber, which is found in cucumbers, blueberries, beans, oats and nuts, among other food products. Likewise, satiating foods usually contain proteins or complex carbohydrates, that is, they have a low glycemic index, and may be rich in water.
Satiety foods: what are they? Useful examples
There are some foods that meet these characteristics. But, What are satiating foods?
In the following list you can find 16 foods with properties to control appetite.
1. The soup
Soup is one of the foods with the lowest caloric value and helps control appetite. Its high water content allows us to feel full for longer and, therefore, will help us lose weight if that is our intention. Additionally, if we add chicken or vegetables we will benefit from the extra protein and fiber, making it a more satiating food. Of course, the pasta or noodles added must be whole grains if we want a highly satiating food.
Quinoa is a cereal of ancient origin , with great nutritional properties. It is rich in protein and fiber and has a great flavor. Both nutrients make quinoa a very satiating food. In my opinion, one of the most delicious on this list.
3 eggs
Eggs are rich in protein and some studies indicate that it is one of the most satiating foods Research showed that people who had an egg for breakfast instead of a donut felt more satisfied up to 36 hours later. In addition, this is one of the most nutritious foods, with a large amount of vitamins and antioxidants.
4. Popcorn
Research has shown that popcorn is more satiating than other “snacks” such as chocolate or chips Possibly, the reason is that it has a low energy density and is rich in fiber. Now, if you are going to consume this product, do not buy it from a machine or add butter, sugar or salt. Well, they are not healthy options.
5. Flaxseeds
Flaxseeds are a food with high fiber content and, therefore, a satiating food When ingested it increases in size with liquids, and takes up more space when it reaches the stomach. Ideal for losing weight.
6. Lentils
A great source of protein that also contains numerous minerals, fiber and vitamins A food with low caloric value but highly satiating. A good alternative to lose weight.
7. Almonds
Nuts are a great source of fiber, vitamins and protein, and an alternative for snacking Almonds are especially satiating because they are a food that provides a lot of energy despite their small size. This is mainly due to its healthy fat content.
The apple is another of those foods with low energy density, but it keeps you satiated for longer It contains fiber that helps slow down digestion and allows you to feel fuller for longer. Unlike bananas, which provide instant energy, apples have a low glycemic index, and therefore provide energy slowly.
9. Beans
Beans also contain a lot of fiber and protein to help control your appetite One study showed that their research subjects were more satisfied for a longer period of time when eating beans than grains such as wheat.
10. Peanut butter
Peanut butter is another delicious food that, in addition to being nutritious, is satiating As with almonds, it is a food rich in fiber, protein and unsaturated fats. Unsaturated fats, better known as healthy fats, help you stay full longer. Additionally, peanut butter contains other healthy nutrients, for example, vitamin E.
11. Fish
Fish is a food rich in protein that, in most cases, also contains polyunsaturated fats, such as omega 3 fatty acids. A low-calorie food but with great satiating power
12. Oats
Oats are another nutritious cereal, one of the richest in protein content It is a food widely used by athletes and people who want to lose weight, because it provides energy for longer, by causing digestion to occur more slowly than normal. Therefore, hunger takes longer to arrive.
13. Greek yogurt
Greek yogurt is a product rich in proteins with high biological value , which can be consumed as a dessert, breakfast and even a snack. Its satiating power is among the highest, as demonstrated by numerous studies. If we also add a tablespoon of whole oats, we turn this mixture into a very nutritious and even more satiating food.
Meat is a food rich in protein and, therefore, is very satiating The ideal is to consume lean meats, with low fat content. Whether it’s chicken, pork or beef, meat helps you feel fuller for longer.
15, Brown rice
Brown rice is the version of rice that retains all its nutrients Among them fiber, which helps you feel full for a long time. It is a food rich in complex carbohydrates, so the body releases the energy it provides slowly.
18. Dark chocolate
Although chocolate has a bad reputation, the same is not true of dark chocolate, that is, with high cocoa content. It is still a food rich in fat, but eating it in small quantities can provide us with many benefits. One of them is that it is satiating, as indicated by a study published in the journal Nutrition & Diabetes, since consuming it after a meal reduces subsequent calorie consumption by 17%.
