Feeling full for a long time is the key to weight control. If you, after getting up from the table, do not want to feel hungry after 30-60 minutes, remember about the magic trinity - proteins, healthy fats and fiber.
Foods that make you feel full
Topping the list of foods that make you feel full are eggs. One egg contains 70 calories and 6 grams of protein.
Soup is a dish that contains a lot of liquid. When you start your meal, your brain will start giving you signals of satiety. Thus, having eaten the second, you will already be full and you will not want to lean on dessert.
If you want to make your soup healthier, opt for vegetable broths, such as those based on high-fiber vegetables such as celery or spinach.
Avocado is a fruit rich in healthy monounsaturated fats that can help make your stomach feel full. In addition, avocado contains folate, potassium and vitamin E.
Low-calorie foods that make you feel full include low-fat yogurt. A small serving of this product contains 17 grams of protein, which is more than you can get from 4 small pieces of turkey meat.
Oatmeal can also keep you feeling full for a long time. A typical serving of this product contains about 3-5 grams of fiber. In addition, oatmeal is also rich in protein - 4 to 7 grams, and this is still before you add milk.
If you wish, you can add blueberries to the porridge, which contains about 4 grams of fiber per 100 grams.
Apples also contribute to satiety, with 1 fruit containing 80 calories, 4 grams of fiber, and plenty of fluids.
When you eat beans and lentils, you will eat fewer other foods. In addition to protein, beans and lentils contain complex carbohydrates, which take longer to digest and, accordingly, create a feeling of fullness for longer.
Nuts are a great combination of fiber, protein, and fat. Give preference to walnuts, almonds and pistachios, but not more than 30 grams at a time, as they are high in calories.
Foods that don't make you feel full
Sugar-rich processed grain flours such as cookies, crackers and croissants can help whet your appetite. Therefore, opt for whole grain snacks. In addition, alcoholic beverages induce appetite very strongly. After drinking, you will feel hungry. Finally, breakfast cereals that are high in sugar will keep you feeling full for a long time. Choose breakfast types that are rich in protein and fiber.