The 16 most satisfying and ideal foods to lose weight
Human beings need to feed ourselves, but not everything we eat nourishes us in the same way.
There are foods that contain a multitude of vitamins and minerals and that are good for our health , and there are others, such as processed food, that seriously harm our health and favor obesity.
- Recommended article: "Types of obesity: characteristics and risks".
Satiating foods and their characteristics
Not all foods are good to keep our appetite at bay and allow us to be without food for several hours, because some make us feel full very quickly, but we get hungry shortly after. Unlike the latter, satiating foods are ideal for weight loss or to control our appetite .
These foods are usually of natural origin, with high fiber content. The fiber that helps slow digestion and control weight is soluble fiber, which is found in cucumbers, cranberries, beans, oats and nuts, among other food products. Also, satiating foods usually contain proteins or complex carbohydrates, that is, they have a low glycemic index, and can be rich in water.
Satiating foods: what are they?
There are some foods that meet these characteristics. But, What are satiating foods?
In the following list you will find 16 foods with properties to control the appetite.
1. The soup
Soup is one of the foods with lower caloric power and that help control appetite. Its great content in water allows us to feel full longer and, therefore, will help us lose weight if that is our intention. In addition, if we add chicken or vegetables we will benefit from the extra contribution of proteins and fiber, making it a more satisfying food. Of course, the pasta or added noodles should be comprehensive if we want a highly satisfying food ..
2. Quinoa
Quinoa is a cereal of ancestral origin , with great nutritional properties. It is rich in protein and fiber and has a great taste. Both nutrients make quinoa a very satisfying food. In my opinion, of the most delicious of this list.
3 eggs
Eggs are rich in protein and some studies indicate that it is one of the most satisfying foods . An investigation showed that people who had an egg instead of a donut breakfast felt more satisfied up to 36 hours later. In addition, this is one of the most nutritious foods, with a large amount of vitamins and antioxidants.
4. Popcorn
An investigation showed that popcorn is more satisfying than other "snacks" like chocolate or chips . Possibly, the cause is that it has a low energy density and is rich in fiber. Now, if you are going to consume this product, do not buy it from a machine or add butter, sugar or salt. Well, they are not healthy options.
5. Flax seeds
Flax seeds are a food with high fiber content and, therefore, a satisfying food . When ingested it increases in size with liquids, and occupies more space when it reaches the stomach. Ideal to lose weight.
6. Lentils
A great protein source that also contains numerous minerals, fiber and vitamins . A food with low caloric power but highly satiable. A good alternative to lose weight.
7. Almonds
Nuts are a great source of fiber, vitamins and proteins, and an alternative to snack . The almond is especially satiable because it is a food that provides a lot of energy despite its small size. This is mainly due to its content in healthy fats.
8. The apple
The apple is another one of those foods with low energy density, but that keeps you sated for longer . It contains fiber that helps slow down digestion and allows you to feel full longer. Unlike bananas, which provide instant energy, apples have a low glycemic index, and therefore provide energy slowly.
9. Beans
Beans also contain a lot of fiber and protein to help control your appetite . One study showed that the subjects of their research were more satisfied for longer by eating beans than cereals such as wheat.
10. Peanut butter
Peanut butter is another delicious food that, in addition to being nutritious, is satiating . As with almonds, it is a food rich in fiber, proteins and unsaturated fats. Unsaturated fats, better known as healthy fats, which help you to be full longer. In addition, peanut butter contains other healthy nutrients, for example, vitamin E.
11. Fish
Fish is a protein-rich food that, in most cases, also contains polyunsaturated fats, such as omega-3 fatty acids. A food low in calories but with great satiating power .
12. Oatmeal
Oats is another nutritious cereal, one of the richest in protein content . It is a food widely used by athletes and people who want to lose weight, because it provides energy for longer, by causing the digestion to be performed more slowly than normal. Therefore, hunger takes longer to arrive.
13. Greek yogurt
Greek yogurt is a product rich in proteins with high biological value , which can be consumed as dessert, breakfast and even snack. Its satiating power is among the highest, as numerous studies show. If we also add a spoonful of whole oats, we convert this mixture into a very nutritious and even more satisfying food.
14. Meat
Meat is a protein rich food and, therefore, it is very satiating . The ideal is to consume lean meats, with low fat content. Whether it's chicken, pork or veal, the meat helps you feel fuller for longer.
15, Brown rice
Brown rice is the version of rice that retains all its nutrients . Among them fiber, which helps you feel full for a long time. It is a food rich in complex carbohydrates, so the body releases the energy that contributes slowly.
18. Black chocolate
Even though chocolate has a bad reputation, it is not the same with dark chocolate, that is, with a high cocoa content. It is still a food rich in fat, but eating it in small quantities can bring us many benefits. One of them is that it is satiating, as indicated in a study published in the journal Nutrition & Diabetes, since consuming it after a meal reduces the subsequent consumption of calories by 17%.
