To increase satiety after a meal and avoid hunger for longer, the right strategies are: add an egg to your meal, use oatmeal instead of flour, and eat high-fiber foods, for example.
It is also important to avoid meals based mainly on simple carbohydrates, such as French bread or tapioca butter, which are quickly digested and increase the feeling of hunger more quickly.
- In addition.
- Very sweet foods such as cocada.
- Stuffed biscuits or brigadeiro should always be avoided as they are often difficult to stop eating.
- Even when hunger has gone through pleasure.
- Here are 7 tips for eating well and getting more satiety:.
Protein is the most satiety nutrient that provides to the body and can be found in foods such as eggs, meat, chicken, cheese and yogurt, plus proteins spend more calories during digestion and are important for increasing the body’s muscle mass, thus contributing to the weight loss process.
For example, to avoid hunger for longer, you should add at least 1 egg, 1 slice of cheese or 1 small chicken fillet to the meal, or prefer to eat an omelette made with two eggs and stuffed with cheese or vegetables for breakfast in the morning or dinner, for example.Take the example of 6 protein-rich snacks.
Vegetables are high in fiber and low in calories, increasing the feeling of satiety and keeping the diet low in calories.
For example, eating salad at lunch and dinner reduces the consumption of rice, pasta, flour and other sources of carbohydrates that drive weight gain; In addition, vegetables contain vitamins and minerals, important for activating metabolism and stimulating weight loss.
Because they are rich in fiber, seeds such as chia, flaxseed and sesame are great options to include in snacks, and you should add 1 to 2 teaspoons of seeds to yogurt, sandwich filling, fruit salad or juice, this makes the sandwich more nutritious.and it will give you more satiety for longer.
In addition to seeds, you can also use wheat bran, which is rich in fiber and contains almost no calories, and can be easily added to snacks as it has no flavor and does not alter the taste of the food.to add seeds to meals.
Good fats also provide greater satiety because they take longer to digest, as well as helping to reduce inflammation in the body and improve cholesterol levels.
Thus, some options that can be used are consuming 5 to 10 units of cashews in snacks, eating avocado or coconut, being fatty fruits, and eating fish such as tuna, sardines and salmon at least 3 times a week.
Oat bran is a healthy source of carbohydrates, as well as high fiber content, unlike white wheat flour, has a low glycemic index and does not stimulate fat production in the body, plus oats improves intestinal flora and combats constipation, reduces production gases and combats poor digestion.
In addition to the sound of oatmeal, other healthy flours are oatmeal, almond flour, coconut flour, brown rice flour and wholemeal flour.Learn how to use oats to lose weight.
In the middle of the day, when you feel hungry, a good option is to eat vegetable sticks such as carrots, celery stalks, palm, Japanese cucumber, celery stalks, red and yellow peppers.
To make the chopsticks, simply cut the vegetables in the form of chips and store them in the fridge, which you can use as a snack when you’re hungry or if you want to chew something to pass the anxiety.
Popcorn is a great option to eat when you’re anxious, as it is rich in fiber and contains fewer calories than foods like chocolate or potato chips, and it always allows you to chew a lot, which helps reduce stress.
For maximum benefits, prefer to make popcorn in the microwave, without adding fat, and season them with herbs such as oregano and parsley, adding just a little salt to flavor. Learn how to make popcorn in the microwave and how to eat them without getting fattened.
See also supplements that help reduce hunger in the video below: