Easy Tricks For Satiety

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

It's not just what you eat that matters, to be full. The way you eat is also important. Try the following tricks and stay lean, healthy and full for longer.

Drink 240 ml of water before eating. This will fill your stomach, which will deprive you of at least 60 calories per meal.

Use vinegar or vinaigrette sauce to season shepherd's salads, Greek salads, vitamin salads and wherever possible. These two ingredients help regulate blood sugar after eating. Besides, it will satiate your hunger for a long time. This method is recommended by nutritionists from Switzerland.

Emphasize orange and green vegetables. They contain 90% water, which fills the stomach and helps the brain to report satiety. Put them in rice salads, zucchini salads, eggplant salads, vegetable meatballs, garden soups, lentil plakia, cold sandwiches, vegetable sachets.

White and sweet potatoes contain starch, which has the property to keep you full for hours. Thanks to them, you will reduce your daily calorie intake by 320. Even according to British scientists, potatoes can keep you away from any other food for 24 hours. You can prepare croquettes, stuffed potatoes, patatnik, potato pie, potato cream soup.

Fish contains omega3 fats, which also help the abdomen to stop rumbling for hours on end. People who eat fish generally get hungry much more slowly than those who eat pork or beef. Eat white fish in the oven, fish stew, fish soup, fishponds, fish plakia.

The trio of fiber, protein and fat contained in nuts activates satiety, which will also save you some other calories during the day. In addition, they increase metabolism by up to 11 percent.

Add oatmeal. They contain saturating fiber as well as an ingredient called beta-glucan, which predisposes the body to produce a hormone that satisfies hunger.

Do not forget about the abundance of legumes. They are also extremely successful in satisfying hunger. They are well balanced in terms of fiber and protein. According to research in Spain, they also improve metabolism. You will achieve a feeling of satiety with dishes such as bean soup, beans in a pot, pea stew, lentil stew, lentil meatballs, chickpea salad, chickpea stew.

Eggs are full of protein. According to studies published in the American media, eating eggs can regulate appetite for up to 36 hours. To eat more, you can prepare Panagyurishte eggs, frittata, egg soup, mushroom omelette, stuffed eggs.

Here are a few tricks to satisfy your hunger, in a healthy way and without gaining extra pounds!

Add fiber to your diet - Fiber reduces appetite and is an extremely important component of a healthy diet. So make sure your meals are high in fiber, including vegetables, fruits, grains (chickpeas, peas, beans) and whole grains in your daily diet. These foods contain a large amount of water, so they will ensure that you feel full longer.

Quench your appetite with… soup for the hungry! - Soup is one of the best ideas for low-calorie and rapid satiety of hunger. It is no coincidence that there are so many diets with soups. In addition to keeping you extremely healthy, the soup helps you not to overeat. Keep in mind, however, that we are not talking about traditional soups with excess flour and cream, but about ordinary dishes such as economical soup, gazpacho, tomato soup, mushroom soup, borsch without meat, clear soup, soup without building, angel soup.

Fight hunger with salad! - Serve a large bowl of salad before the main meal. It will help reduce the feeling of hunger and in addition will give you a high intake of vitamins and nutrients beneficial to your health.

Oranges and grapefruit make you feel full - These two fruits are extremely high in fiber. Eating oranges and grapefruits will make you to feel full much faster and you will keep your blood sugar level normal.

Your nuts give a feeling of satiety - Full of fiber, protein, vitamins and minerals, walnuts are the perfect choice when you want to get the feeling of satiety without too many calories. Walnuts can also be consumed between meals as snacks.

Eat slower and chew a lot! Fast food is extremely wrong because your brain does not receive information about satiety and you will probably eat a lot more than you need. This not only leads to the accumulation of extra calories, but can also cause great digestive discomfort.

Eating is healthy. But overeating is never a good idea. Try to follow a strict schedule regarding your daily diet, eat three meals a day and do not overdo delicious snacks in between. Remember that you need to satisfy your hunger with healthy low-fat foods that do not affect your figure or health!

Sometimes we feel the urge to eat more for specific reasons.

Here's how to create feeling of satiety according to the various primary sources of hunger:

Hunger from boredom

We are bored and from lack of interesting activities we imagine that we are hungry. We can deal with the problem and create a feeling of satiety by calling a loved one and talking, going for a walk, making a list of places we travel to, or engaging in activities that make us leave the area. your comfort. When you challenge yourself, you will forget about the imaginary hunger.

Nervous hunger

It occurs when, due to low blood sugar, you become irritated and stop thinking soberly. Some people have such manifestations, they become very nervous when they are hungry. This is a problem that needs to be controlled because it can affect relationships, family life: recent studies (at the University of Ohio) show that married people with lower blood glucose levels are more prone to aggression towards their life partner.

Afternoon hunger

At work, around 3 pm, when the energy level drops, many feel the need to go and buy something to eat (and often get something sweet - cream cakes, walnut cakes, a piece of cheesecake without baking). Dr. Michelle May, a nutritionist, recommends anticipating these situations and preparing for them by keeping a protein-rich breakfast on hand: nuts and hazelnuts, small portions of cheese, plain yogurt. The protein keeps us full by dinner time and helps us eat less at dinner.

Hunger associated with PMS

A specific problem for women: hormonal changes that occur a few days before menstruation can cause more hunger and appetite, which are not usually directed at healthy foods.

There is no need to deprive yourself of food now, experts say. You can eat a little more; after menstruation, when you restore your hormonal balance, you will also restore your nutritional balance.