2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Is it possible to eat less and feel fuller? Yes. The question is what foods we will choose in our daily menu so that we get full quickly and for a long time.
Nutritionists have identified these super foods.
Foods rich in fiber saturate quickly and for a long time, although they supply the body with 20 percent fewer calories than products with low or no fiber content.
Fiber foods, such as whole grains, fruits and vegetables, make you chew harder and longer.
These foods stay in the stomach longer. They decompose more slowly, constantly releasing energy. This makes you feel full for a longer time. This inevitably leads to weight loss and increased time between meals.
The solution is to replace some of the processed foods with high-fiber ones. For example, instead of the usual white spaghetti and pasta, cook with wholemeal darker and less processed pasta. The same goes for bread.
White bread can be replaced by oatmeal or wholemeal (adding bran to it will further increase fiber intake). It is also good to replace the usual white rice with brown, and cornflakes for breakfast with muesli or other whole grain breakfast.
Foods that saturate quickly and for a long time are:
- Whole grains, oats, brown rice, millet;
- Among the fruits richest in fiber are oranges, apples, pears, lemons, guava, grapefruit, blueberries, pomegranate;
- For vegetables, you should emphasize spinach, fenugreek, broccoli, cabbage, asparagus, carrots, pumpkin, gourds;
Fruits and vegetables are not only rich in fiber, but are also extremely useful due to their high water content, which reduces calorie intake.
Remember that the brain receives a signal that your stomach is full after 20 minutes. Fast food leads to the feeling that our stomach is still empty. This leads to overeating and gaining weight.
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