To increase satiety after a meal and keep hunger away for longer, one should use tricks such as adding an egg to the meal, using oats instead of flour and eating fiber-rich foods.
It is also important to avoid meals based primarily on simple carbohydrates such as French bread or tapioca with butter and coffee, or eat a slice of cake, for example. So, here are 7 tricks to eat well and get satiated.
1. Add a source of protein at meals
Protein is the nutrient that most brings satiety to the body, and can be found in foods like eggs, meats, chicken, cheeses and yogurt. In addition, proteins spend more calories during their digestion and are important for increasing muscle mass in the body, helping in the process of weight loss.
Thus, to eliminate hunger for longer, add at least 1 egg, 1 slice of cheese or 1 small chicken fillet to the meal, or choose to eat an omelet made with two eggs and stuffed with cheese or vegetables in the breakfast or dinner, for example. See the example of 6 protein-rich snacks.
2. Eat salad at 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.
So eating salad at lunch and dinner helps reduce the consumption of rice, pasta, farofa, and other carbohydrate sources that stimulate weight gain. In addition, vegetables are in vitamins and minerals, important for activating metabolism and stimulating 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 add 1 to 2 teaspoons of seeds in yogurt, sandwich filling, fruit salad or juice . Thus, the snack becomes more nutritious and satiety for longer.
In addition to the seeds, Wheat Bran can also be used, which is rich in fiber and has almost no calories, and can be easily added in the snacks because it has no taste and does not modify the taste of the meal. See tips and examples for adding seeds to meals.
4. Eat good fats
Good fats also bring greater satiety by taking 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 because they are fatty fruits, and consume fish such as tuna, sardines and salmon at least 3x / week.
5. Exchange the wheat flour with Oat Bran
Oat bran is a healthy source of carbohydrates, in addition to being rich in fiber. Unlike white wheat flour, it has a low glycemic index, and does not stimulate fat production in the body. In addition, oats improve intestinal flora and fight constipation, reducing gas production and fighting poor digestion.
In addition to oat bran, other healthy flours are oatmeal, almond flour, coconut flour, brown rice flour and whole wheat flour. Learn how to use oats to lose weight.
6. Vegetable sticks in the hour of hunger
In the middle of the day, when hunger arises, a good choice is to eat vegetable sticks like carrots, celery stalks, heart of palm, Japanese type cucumber, sprigs of celery, red and yellow peppers.
To make the chopsticks, just cut the vegetables in the format of chips and store them in the refrigerator, and can use as snacks when hunger strikes or if there is a desire to chew something to pass the anxiety.
7. Eat Popcorn to Fight Anxiety
Popcorn is a great choice to consume when it comes to beat anxiety, as it is high in fiber and has fewer calories than foods like chocolate or potato chips, and still allows you to chew a lot, which helps reduce stress.
For maximum convenience, pop in the microwave with no added fat, and season it with herbs such as oregano and parsley, adding just a little salt to flavor. Here's how to prepare popcorn in the microwave and how to consume it without getting fat.
See also the supplements that help to reduce hunger in the following video:
