To increase satiety after a meal and keep hunger at bay for longer, good strategies are: adding an egg to your meal, using oats instead of flour and eating foods rich in fiber, for example.
It is also important to avoid meals based mainly on simple carbohydrates, such as French bread or tapioca with butter, which are quickly digested and increase the feeling of hunger more quickly.
Furthermore, very sweet foods such as cocada, stuffed biscuits or brigadeiro should always be avoided because they are often difficult to stop eating, even when hunger has passed as they provide pleasure. Therefore, see below 7 tricks to eat well and feel fuller:
1. Add a source of protein to your meals
Protein is the nutrient that most satiates the body, and can be found in foods such as eggs, meat, chicken, cheese and yogurt. Furthermore, proteins use more calories during digestion and are important for increasing muscle mass in the body, helping with the weight loss process.
Therefore, to ward off hunger for longer, you should add at least 1 egg, 1 slice of cheese or 1 small chicken fillet to your meal, or prefer to consume an omelet made with two eggs and stuffed with cheese or vegetables for breakfast. morning or dinner, for example. See the example of 6 protein-rich snacks.
2. Eat salad for lunch and dinner
Vegetables are rich in fiber and low in calories, which increases the feeling of satiety and keeps the diet low in calories.
Therefore, consuming salad at lunch and dinner helps reduce the consumption of rice, pasta, farofa and other sources of carbohydrates that encourage weight gain. In addition, vegetables are rich in vitamins and minerals, which are important for activating metabolism and stimulating weight loss.
3. Add seeds to snacks
Because they are rich in fiber, seeds such as chia, linseed and sesame are great options to include in snacks, adding 1 to 2 teaspoons of seeds to yogurt, sandwich filling, fruit salad or juice . This makes the snack more nutritious and will keep you feeling fuller for longer.
In addition to seeds, you can also use Wheat Bran, which is rich in fiber and has almost no calories, and can be easily added to snacks as it has no flavor and does not modify the taste of the meal.
4. Eat good fats
Good fats also bring greater satiety as they take longer to be digested, in addition to 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 cashew nuts in snacks, eating avocado or coconut, as they are fatty fruits, and consuming fish such as tuna, sardines and salmon at least 3x/week.
5. Swap wheat flour for oat bran
Oat bran is a healthy source of carbohydrates, as well as being rich in fiber. Unlike white wheat flour, it has a low glycemic index and does not stimulate the production of fat in the body. Furthermore, oats improve intestinal flora and combat constipation, reducing gas production and combating poor digestion.
In addition to oat bran, other healthy flours are oat flour, almond flour, coconut flour, brown rice flour and whole wheat flour. Find out how to use oats to lose weight.
6. Vegetable sticks when you’re hungry
In the middle of the day, when hunger strikes, a good choice is to eat vegetable sticks such as carrots, celery stalks, palm hearts, Japanese cucumbers, celery sticks, red and yellow peppers.
To make the sticks, simply cut the vegetables in the shape of French fries and store them in the refrigerator, which can be used as snacks when you feel hungry or if you feel like chewing something to ease your anxiety.
7. Eat popcorn to combat anxiety
Popcorn is a great option to consume when anxiety hits, as it is rich in fiber and has fewer calories than foods like chocolate or chips, and also allows you to chew a lot, which helps reduce stress.
To get the most benefits, prefer to make the popcorn in the microwave, without adding fat, and season it with herbs such as oregano and parsley, adding just a little salt for flavor. See how to prepare popcorn in the microwave and how to consume it without gaining weight.
See the supplements that help reduce hunger in the following video:
