- 1. Add a protein source to meals
- 2. Eat salad for lunch and dinner
- 3. Add seeds to snacks
- 4. Eat good fats
- 5. Exchange wheat flour for oat bran
- 6. Vegetable sticks at the time of hunger
- 7. Eat popcorn to fight anxiety
To increase satiety after a meal and keep hunger at bay for longer, good strategies are: add an egg to the meal, use oats instead of flour and eat foods rich in fiber, for example.
It is also important to avoid meals based mainly on simple carbohydrates, such as French bread or tapioca with butter, which are quickly digested and increase the feeling of hunger more quickly.
In addition, very sweet foods such as cocada, stuffed cookies or brigadeiro should always be avoided because they are most often difficult to stop eating, even when hunger has passed for providing pleasure. So here are 7 tricks to eat well and get more satiety:
1. Add a protein source to meals
Protein is the nutrient that most brings satiety to the body, and can be found in foods such as eggs, meats, chicken, cheeses and yogurt. In addition, proteins expend 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 a longer time, 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 morning or dinner, for example. Take the example of 6 protein-rich snacks.
2. Eat salad for lunch and dinner
Vegetables are rich in fiber and low in calories, which increases the feeling of satiety and keeps the diet low in calories.
Thus, eating salad for lunch and dinner helps to reduce the consumption of rice, pasta, flour and other sources of carbohydrates 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 fibers, seeds such as chia, flaxseed and sesame are great options to include in snacks, and you should add 1 to 2 teaspoons of seeds in yogurt, sandwich filling, fruit salad or juice. Thus, the snack becomes more nutritious and will satisfy you for longer.
In addition to the seeds, you can also use Wheat Bran, which is rich in fiber and has almost no calories, and can be easily added to snacks because it has no flavor 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 because they take longer to be digested, in addition to helping to reduce inflammation in the body and improve cholesterol levels.
Thus, some options that can be used are consuming 5 to 10 units of cashew nuts in snacks, eating avocado or coconut, as they are fatty fruits, and consuming fish such as tuna, sardines and salmon at least 3x / week.
5. Exchange wheat flour for oat bran
Oat bran is a healthy 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, oats improve intestinal flora and combat constipation, reducing gas production and combating 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 at the time of hunger
In the middle of the day, when hunger strikes, a good choice is to eat vegetable sticks such as carrots, celery stalks, hearts of palm, Japanese cucumber, celery branches, red and yellow peppers.
To make the chopsticks, just cut the vegetables in the shape of chips and store them in the refrigerator, which you can use as snacks when hunger strikes or if you feel like chewing something to pass the anxiety.
7. Eat popcorn to fight anxiety
Popcorn is a great option to consume at the time you beat anxiety, as it is rich in fiber and has fewer calories than foods like chocolate or chips, and still allows you to chew a lot, which helps to reduce stress.
To get the 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 salt for flavor. See how to prepare the microwave popcorn and how to consume it without getting fat.
See also the supplements that help to reduce hunger in the following video:
