10 foods that saturate you quickly and help you lose weight
Food has a different impact on the feeling of satiety. There are satiating foods that can cause you to eat less and, for this reason, are recommended for long-term weight loss. Here are 10 of them.
What makes a particular food satisfying?
Food satiety is measured on a scale called the satiety index. It was created in 1995 in a study that evaluated 240 kcal portions of 38 foods. Foods were categorized according to their ability to satisfy hunger. Foods that had a score of over 100 were considered complete. Those in the top places had one or more of the following characteristics:
High protein content: studies show that protein is the most satiating macronutrient. They alter the levels of several satiety hormones, including ghrelin and GLP-1.
High fibre content: they increase the time required for digestion and make you feel full for longer.
Volume: this means that they have a high content of air or water.
Low energy density: this means that the food has a low caloric content to its weight. Low energy foods are very filling, and most contain a lot of fibre and water and are low in fat.
In general, whole foods, as natural as possible, are more filling than processed foods.
Surprisingly maybe, but boiled potatoes are the most filling foods. In the past, they were considered unhealthy, but now they are considered very healthy and nutritious. They are an excellent source of vitamin C and potassium. They contain a moderate amount of fibre and protein and almost no fat. On the satiety index scale, potatoes recorded a score of 323, the highest, nearly 7 times higher than croissants.
Eggs are a satiating food and, at the same time, a low-calorie food. Most of the nutrients are found in egg yolk, including lutein and zeaxanthin, beneficial to eye health. Eggs contain a high amount of quality protein and, for the effect of increasing satiety, are recommended to be eaten boiled, especially at breakfast. One study showed that breakfast included boiled eggs resulted in a lower caloric intake for the next 36 hours.
Thanks to the various nutrients essential for the body’s health in oatmeal, it is recommended to integrate them into your eating routine. First of all, it is good to know that oatmeal helps maintain optimal weight. Oatmeal is a formidable ally whether you aim to lose weight or are interested in keeping your current weight. According to several studies, oats are rich in beta-glucan, a fibre that reduces appetite.
In general, fish is rich in quality protein and is one of the few natural sources of Omega-3 essential fats. Some studies show that consuming Omega-3 also helps to establish the feeling of satiety. On the satiety index scale, fish is actually in 2nd place, being the first of the foods rich in protein.
Although liquids are generally much less filling than solid foods, this is not the case with soups. They contain little fat and protein. Soups are usually low-calorie foods and are frequently recommended in weight loss diets. It counts on chicken soups, tomato or vegetable soups.
One of the reasons why meat is so recommended in weight loss diets is its ability to influence the feeling of satiety and the protein content needed to support the body’s functions. Beef, for example, can have a substantial effect – it has a satiety index of 176.
Greek yoghurt has a thicker consistency and is usually much richer in protein. It is an excellent option for breakfast, but it is also suitable for a healthy afternoon snack. It will satisfy your hunger, preventing you from eating uncontrollably.
These are low-calorie, highly nutritious foods, high in minerals and vitamins and various antioxidants. They generally contain a large amount of fibre and a lot of water. Always consume them when you want to lose a few pounds without being tormented by hunger.
Legumes such as beans, peas and lentils have impressive nutritional qualities. They are full of fibre and vegetable protein, being particularly filling.
We chose to add to our top this healthy snack, often disregarded. Corn popcorn is a source of whole grains, which are high in fibre. They are a much more filling snack than others, such as chips or chocolate. You can eat them when you want to lose weight, but remember, do not add a lot of salt and no significant amount of fat.
Tips and tricks to reduce appetite
In addition to eating these complete and low in calories, you can do other things to reduce your appetite. E.g.:
Drink water before meals
When you drink a glass of water before a meal, it can cause a feeling of satiety faster.
Eating emotionally to compensate for anger or sadness is a severe factor in gaining extra pounds. Stressed people usually tend to eat unhealthy foods. Conscious eating, relaxation techniques, sufficient rest and socializing can help avoid eating under stress.
Use a Glucomannan supplement
Glucomannan is a natural dietary fibre that cannot be assimilated and does not contain calories. Induces the feeling of satiety, reduces appetite, increases the viscosity and volume of gastric contents due to the high ability to absorb water.