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9 satiating foods that help you lose weight

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  • This is how you get your (craving) hunger under control
  • The best weight loss duo: protein and fiber
  • Eat full and lose weight: Reach for these filling foods
  • Conclusion: Eat yourself full – and slim!

After a meal you often feel full and satisfied. Being constantly hungry, on the other hand, makes you unhappy and is counterproductive, especially when it comes to losing weight. Strong hunger often leads to binge eating. So don’t let yourself become extremely hungry in the first place – this works best with low-calorie foods that keep you full for a long time but don’t make you fat.

This is how you get your (craving) hunger under control

No matter whether you want to lose weight or just eat healthier: If you choose the right foods, you can save yourself cravings and unnecessary calories. Feelings of hunger and satiety are closely related to blood sugar levels and stomach distension stimuli – and these can be controlled through diet.

Eat enough and still lose weight? This is possible – thanks to Men’s Health nutrition coaching! The recipes in your individually created weight loss nutrition plan are tailored precisely to your calorie needs and preferences.

If you eat foods with a large volume, such as vegetables or salad, your stomach will fill up faster and send the corresponding signal to the brain. However, this takes around 20 minutes. So always give your body enough time when eating so that it can feel full.

Blood sugar levels also have a significant influence on your feeling of hunger. If you eat too many empty carbohydrates – i.e. sweets or white flour products that have no added value for the body – they shoot up like a rocket and provide an energy boost. The short-chain carbohydrates contained provide quick, but not long-term energy. This means that satiety doesn’t last long and hunger returns a short time later.

If you want to eliminate empty carbohydrates from your everyday life and avoid constant cravings, our individual nutrition coaching might be right for you.

The best weight loss duo: protein and fiber

So which foods keep you full for a long time without breaking your calorie count and sending your blood sugar levels on a rollercoaster? With foods rich in protein and fiber you are always right.

  • a) Fiber is the ideal filler because it swells up, increases its volume in the stomach and ensures that the food remains in the stomach for a longer period of time. Ergo: You feel full for a long time and cravings have no chance.
  • b) Proteins are also good allies in the fight against excess kilos; according to studies, there are many reasons for this: On the one hand, protein-rich foods keep you full for a long time. Processing it is also hard work for your body, during which a lot of extra energy is burned. In addition, a meal rich in protein does not cause blood sugar levels to rise so quickly, which means there are no large insulin releases. Perfect because the hormone insulin inhibits fat burning.

Eat full and lose weight: Reach for these filling foods

What foods can you fill up on and still lose weight? We asked nutritionist Birgit Schramm from Hamburg that. These foods are particularly suitable as healthy, low-calorie fillers in everyday life. Combine these into meals or snack on them in between meals.

1. Oatmeal

Oatmeal provides a combination of long-chain carbohydrates, satiating fiber and protein – and according to studies, this is not only super healthy, but also actively counteracts cravings.

Whether you choose the tender or hearty flakes is up to you – they are healthy in any case, but: “The grainy consistency requires a longer eating time. With the same fiber content, satiety occurs more quickly,” says expert Schramm. This tends to make you stop eating earlier and prevents you from having a too sluggish start to the day.

Porridge fills you up and provides long-lasting energy

Tipp: Combine oatmeal with 1 to 2 teaspoons of flaxseed. They not only contain lots of healthy fiber, but also plenty of protein, calcium and omega-3 fatty acids. The superfood swells in liquids such as milk or water and forms a kind of gel, which is very filling due to its increased volume.

2. Bananas

Bananas are excellent sources of energy. They also provide plenty of vitamins and minerals such as magnesium, potassium, vitamin C and vitamin B6. The yellow fruit is particularly interesting if you want to prepare smoothies. To do this, cut the bananas into small pieces, freeze them and throw them frozen into the blender. This creates a thick consistency that is more filling. But be careful: with 105 calories per banana, you shouldn’t puree too many bananas.

Tipp: Add two or three handfuls of fresh baby spinach to your smoothie to quickly turn it into a healthy micronutrient cocktail.

3. Owner

With 7 grams of protein per piece, the chicken egg lands at the top of the satiety rankings. The high-quality protein can not only be used optimally by the body (and used, for example, to build new muscle mass), but it also protects you from cravings. Because proteins fill you up for far longer than carbohydrates or fats. They also heat up your metabolism: your body has to use a lot of energy to digest the proteins.

Tipp: Save calories and fat in your egg dishes by using pasteurized bottled egg whites more often.

4. Apples

Studies have shown that an apple as a starter reduces calorie intake at lunch by 15 percent – including the apple. This is attributed to the relationship between size and calories: it takes a while until the fruit is eaten and the first saturation occurs during this time. When the main course follows, space in the stomach has already been used up and the portion is smaller.

Pectin, a soluble fiber in apples, ensures the satiety effect. Pectin ends up undigested in the large intestine and serves as food for your healthy intestinal bacteria.

5. Low-fat quark

Low-fat quark should have a regular place in your refrigerator. 100 grams of low-fat quark provides a whopping 13 grams of protein with only 71 calories as well as less than 1 gram of fat and only 3 grams of carbohydrates – a great combination of nutrients. Here we have put together 5 delicious recipes with low-fat quark for you.

“Due to its high protein content, curd is digested slowly and stays in the stomach longer,” says Schramm. By the way, it is not true that yogurt is supposed to have exactly the same effect. It’s healthy, but it doesn’t keep you full for long, nor can it keep up with the protein content.

A good breakfast base: low-fat quark or Skyr

Tipp: Really good nutritional values ​​and a pleasant consistency make Skyr a great alternative to low-fat quark, which also provides you with lots of protein. You can read here what exactly Skyr is and what makes it so special.

6. Popcorn

Air in food increases the volume, so the portion appears larger, you chew longer and get full quicker than with meals with little volume. One study showed that a 100-calorie popcorn snack is more satisfying than a 150-calorie serving of chips. Popped corn is really healthy if you prepare it yourself and avoid the additional sugar. The snack also tastes excellent when salty.

7. Potatoes

Australian researchers developed a satiety index that indicates how full potatoes and bread make you. The Germans’ favorite tuber took first place. “The easily digestible starch is already broken down in the mouth. This means that the brain notices that energy is coming and the first saturation occurs,” explains expert Schramm. You can fill yourself up with potatoes without feeling guilty.

By the way, low-fat fish came in second and third place, followed by porridge.

8. Legumes

The combination of fiber and vegetable proteins makes legumes such as lentils, peas and kidney beans great filling foods. To prevent your stomach from bloating too much after a meal, the nutritionist recommends seasoning the legumes with anise, fennel and caraway. It is also important to drink a lot so that the fiber can swell in the gastrointestinal tract and keep you full for a long time.

9. Vegetables

Most vegetables, such as zucchini, peppers and spinach, are very low in calories at around 20 calories per 100 grams. So they have a low energy density and are therefore ideal for losing weight. Thanks to their large volume, you can eat a lot of them without feeling guilty.

Tipp: To ensure that zucchini & co. don’t just fill you up in the short term, Schramm recommends a healthy fat source: “A quark refined with linseed oil takes longer to metabolize and stays in the stomach longer. This keeps you full.”

Conclusion: Eat yourself full – and slim!

You can also snack on the foods presented here in between (such as a banana, hard-boiled egg or an apple) or combine the satiating foods within one meal. How about, for example, a potato and vegetable pan plus a fried egg in the evening or a banana with quark and oatmeal in the morning?

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