Diet and Nutrition 2022

7 tips to increase satiety (and not feel hungry)

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7 tips to increase satiety (and not feel hungry)
7 tips to increase satiety (and not feel hungry)

To increase satiety after a meal and keep hunger away for longer, good strategies are: adding an egg to the meal, using oatmeal instead of flour and eating foods rich in fiber, for example.

It is also important to avoid meals based primarily on simple carbohydrates, such as French bread or tapioca with butter, which are quickly digested and increase feelings of hunger more quickly.

In addition, very sweet foods such as cocada, stuffed cookies or brigadeiro should always be avoided because they are most of the time difficult to stop eating, even when hunger has passed by providing pleasure. So, here are 7 tricks to eat well and get more satiety:

1. Add a source of protein to meals

Protein is the nutrient that most satiates the body, and can be found in foods such as eggs, meat, chicken, cheese and yogurt. In addition, proteins spend more calories during digestion and are important for increasing muscle mass in the body, helping in the weight loss process.

So, to stave off hunger for longer, you should add at least 1 egg, 1 slice of cheese or 1 small chicken fillet to the meal, or prefer to consume an omelet made with two eggs and stuffed with cheese or vegetables for breakfast or dinner, for example. See the example of 6 protein-rich snacks.

2. Eat salad for lunch and dinner

Vegetables are high in fiber and low in calories, which increases the feeling of satiety and keeps the diet low in calories.

Thus, having salad at lunch and dinner helps to reduce the consumption of rice, pasta, farofa and other carbohydrate sources that stimulate weight gain. In addition, vegetables are in vitamins and minerals, important to activate metabolism and stimulate weight loss.

3. Add seeds to snacks

Because they are rich in fiber, seeds such as chia, flaxseed and sesame are great options to include in snacks, and you should add 1 to 2 teaspoons of seeds to yogurt, sandwich filling, salad of fruit or juice. Thus, the snack is more nutritious and will make you feel fuller for longer.

In addition to the seeds, you can also use Wheat Bran, which is rich in fiber and has almost no calories.

4. Eat good fats

Good fats also make you feel fuller because they take longer to digest, as well as helping to reduce inflammation in the body and improve cholesterol levels.

Thus, some options that can be used are to consume 5 to 10 units of cashew nuts in snacks, eat avocado or coconut, as they are fatty fruits, and consume fish such as tuna, sardines and salmon at least 3x/ week.

5. Swap wheat flour for Oat Bran

Oat bran is a he althy 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. In addition, oatmeal improves intestinal flora and fights constipation, reducing gas production and fighting poor digestion.

In addition to oat bran, other he althy flours are oat flour, almond flour, coconut flour, brown rice flour and whole wheat flour. Learn how to use oats to lose weight.

6. Vegetable sticks when hungry

In the middle of the day, when hunger strikes, a good choice is to eat sticks of vegetables such as carrots, celery stalks, hearts of palm, Japanese cucumber, celery sticks, red and yellow peppers.

To make the chopsticks, just cut the vegetables in the shape of French fries and store them in the fridge, being able to use them as snacks when hunger strikes or if the desire to chew something arises to pass the anxiety.

7. Eating Popcorn to Fight Anxiety

Popcorn is a great option to consume when you are feeling anxious, as it is rich in fiber and has fewer calories than foods such as chocolate or French fries, and it also allows you to chew a lot, which helps to reduce stress.

For maximum 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 s alt for flavor. See how to prepare popcorn in the microwave and how to consume it without getting fat.

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