Quick, what makes you feel full for longer: french fries or popcorn? Discover what foods you fill without filling them!
Losing weight may seem simple on paper: eat less and move more. But we all know what happens when we start losing calories. We immediately became more hungry, even in some cases hung. In addition to being a country we should all try to avoid (nobody likes to be close to a cocky friend), the more hungry you are, the more likely you are to overeat, choose bad meals and fail in your efforts to lose weight.
The obvious solution to hunger is, well … eat. But not all foods are created in the same way, and choosing the wrong foods can overwhelm you faster than you can unleash the next Snickers bar. Some foods do a better job of filling your stomach and indicating that your mind is full. Others, such as sweets, often allow you to reach seconds, two thirds, quarters or hell, and end up in the bag.
Some people recommend filling low-calorie and large foods, such as soups, salads, lean proteins, vegetables and some fruits. The problem is that omitting all the foods you already enjoy can make it difficult to follow a diet.
But don’t fear! There is a better way to predict which foods will make you feel fuller for longer, without accumulating calories.
A little over 20 years ago, a group of researchers developed the Satiety Index, a list of foods ordered by how well they kept a person full for two hours. The researchers developed the index by having a group of participants eat 240 portions of calories from certain foods. These people then assessed feelings of hunger every 15 minutes for the next two hours. Participants were allowed to eat snacks based on hunger levels.
The researchers found that some foods, such as butter croissants, were only half as satisfying as white bread, while potatoes were more than three times more satisfying. Surprisingly, the fries were not recorded at all. But you may not need a research study to tell you that potatoes are better than croissants and french fries when it comes to losing weight.
Two factors help determine the degree of food classification in the Satiety Index in the amount of fiber, protein and water in food, as well as most of the food. Beans and lentils, both full of fiber, have a good score. The same goes for high-volume foods, such as potatoes, popcorn, whole wheat bread and oatmeal.
In general, the more satisfying the food, the less difficult it is to eat between meals. Fatty foods, although high in calories, are not always the most satisfying if you can only eat a bite.
Foods high in water can make you feel hungry because they leave your stomach relatively quickly. It is likely that filling the soup and salad at lunch will make you look for the nearest vending machine within an hour or so. It is better to eat lean protein (such as chicken or fish), some complex carbohydrates (such as potatoes or rice) and a side of vegetables for lunch. This type of food can keep hunger out of sight for too long, without breaking the calorie bank.
Still not sure what foods to eat to keep you hungry? Here are five programs that have been more complete for longer.
Start the day the right way with a double egg breakfast. A study published in the Journal of the American College of Nutrition found that women who included two eggs as part of the morning routine had a greater feeling of fullness and consumed less food during lunch, compared to those who gave birth to bread . After eating eggs, women consumed much less calories than normal in the next 36 hours!
Add some flavor to the next meal by dicing the avocado and adding it to your salad at lunchtime. Adding half of the avocado to the meal can increase your satisfaction and make it less aggressive for the next 5 hours.
3. Chili Peppers
This may surprise you. Not only do a few spices lead to your metabolism, but capsaicin, the compound in chiles that kicks you, can also help you control your appetite. A study published in the International Journal of Obesity found that adults who added a teaspoon of red pepper to their buffet meals ate fewer calories, chose more low-fat food options and reported fewer feelings of hunger than placebo.
Well, it’s not the most attractive food, but a delicious meal of warm oatmeal in the morning can help you keep your body more complete. Oatmeal is rich in fiber and protein compared to most breakfast cereals, and also contains more beta-glucans, sugar that gives oats moisturizing and thickening.
A 2013 study showed that healthy people who ate 250 calories of oatmeal with milk had better appetite control and greater satiety, compared to those who received the same amount of cereal calories.
5. Dark Chocolate
If you’re like me, you crave candy in the morning, noon and night. One trick is to reach dark chocolate instead of milk chocolate the next time you want.
Researchers at the University of Copenhagen in Denmark discovered that dark chocolate promotes satiety and reduces the desire to eat something sweet until five hours later. But wait, there is more: dark chocolate reduces your desire to eat any type of calories for longer than milk chocolate.
Although I am not going to make chocolate part of your daily routine (participants ate 100 grams of chocolate, or about 500 calories), sometimes the treatment can help satisfy your pleasant tooth and make you feel full!