Trying to lose weight?

5 foods that will keep you full

The concept of diet is already less popular today, and more and more people choose to do healthy and long processes to lose weight.

So how do you build a healthy and satisfying menu that you can stick to over time?

Here are some suggestions

Voila system!

health

07/26/2022

Tuesday, July 26, 2022, 06:00 Updated: 07:22

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A method for checking whether an avocado is ripe - without destroying it (nude_nutritionist)

Dieting is a constant internal war and not easy at all, and the truth is - it is quite unnecessary.

In many cases, without realizing it, we become our own worst enemies in trying to lose weight.

For example, those who skip meals to reduce their calorie intake may experience extreme hunger pangs later in the day, and in these pangs it is easy to be tempted to eat less healthy foods.

So how do you still manage to lose some weight in a healthy way?

First of all, stop fighting the body and start giving it positive reinforcements.

Many foods have the power to suppress hunger, prolong satiety, and combat the sudden sugar crashes that make weight maintenance such a difficult task.

Here are 5 of them that are important to know in order to improve the chances of success.

Avocado

Healthy and tasty fat.

Avocado (Photo: ShutterStock)

If you haven't added avocado to your menu yet, here's another reason to do it.

Fats are known as enemies of the diet, but there is a concept called "good fats", and even if it's hard to believe - they are actually essential for maintaining weight.

Avocados have a large amount of such fats, with an emphasis on omega 9, or oleic acid.

During the digestion process, these fatty acids turn into a compound called oleoylethanolamide (OEA), which has been proven in research to be a factor that reduces the feeling of hunger.

In the study, the findings of which were published in the journal Food & Function, it was found that people who ate large amounts of these fatty acids consumed fewer calories in subsequent meals.

However, increased consumption of foods high in omega 9 also causes weight gain, so it is important to exercise judgment and maintain a balance.

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Spinach

Reduces the desire to snack.

Spinach (Photo: ShutterStock)

Another recommended green on the menu is spinach which has health benefits, among other things thanks to the high levels of protein in it, but that is not the end of its benefits for health.

The spinach is a source of thylakoids, a kind of membranes found in the green leaves, which play an important role in the plant's photosynthesis, and also, as research suggests, help reduce the amount of food consumed in a meal.

According to the study, among people who consumed a meal with spinach alongside high-fat foods, an increased rate of the hormone leptin is evident, which actually causes the feeling of satiety and signals to the body that there is no need to eat more.

These subjects also experienced a decrease in the production of the hormone ghrelin, which stimulates the feeling of hunger.

In another study it was found that when thylakoids derived from spinach were added to meals rich in carbohydrates, it was evident among the subjects a reduced urge to consume sweets and the desire to snack also decreased significantly.

Flaxseed

Full of dietary fiber.

Flax seeds (Photo: ShutterStock)

Flax seeds have two characteristics that make them an ideal food for those who want to maintain weight - they are rich in both omega 3 and fiber.

One tablespoon of whole flaxseeds contains three grams of fiber and four grams of healthy fats.

A study conducted on the subject found that people who consumed flax seeds in a drink or as capsules after fasting for an entire night, felt a significant suppression of appetite and consumed fewer calories during lunch.

However, it is difficult to consume the flax seeds as they are, so it is recommended to put them in your breakfast cereal, in a fruit smoothie or simply sprinkle them over your yogurt.

Hot Pepper

Add spicy to the menu.

Hot pepper (Photo: ShutterStock)

Only the brave among us usually eat hot pepper for pleasure, and enjoy a variety of health benefits, including prevention of heart disease, reduced risk of cancer and even an extension of the general lifespan.

A study found that people who consumed hot peppers for breakfast experienced a decrease in appetite before lunch and consumed less carbohydrates and protein throughout the day.

Contrary to what people think, there is no such thing as a spicy taste, and what you feel when you eat red pepper is a burning of the taste buds, which also enhances the other flavors, and explains the enjoyment of spicy foods.

This feeling activates in the body a response called "fight or flight" (Fight or Flight), which causes an accelerated activation of the sympathetic nervous system, in a way that, among other things, contributes to increasing the feeling of satiety.

This effect is evident only because of the way the body reacts to the spicy food and not because of a specific ingredient present in the pepper.

Therefore, if you somehow consume the pepper without "burning" your taste buds, you will not feel a decrease in the feeling of hunger.

Vegetable Salad

A must in any diet.

Vegetable salad (Photo: ShutterStock)

It is not for nothing that the vegetable salad is considered an integral part of efforts to maintain weight.

Many studies praised the contribution of the salad to the diet, when one of them found that a large amount of salad containing lettuce, carrots, tomatoes, celery, cucumbers, low-fat dressing and low-fat mozzarella cheese, contributed to the consumption of a smaller amount of calories in the meal.

Another study even found that even when people ate a high amount of calories in a salad, they ended up consuming fewer calories in the overall perfection of the meal.

This is because vegetables like lettuce, tomatoes and cucumbers are rich in water, which makes us feel fuller for longer.

In addition, they contain a large amount of fiber, which also serves this purpose.

Even the sauce, which contains fat, is an important component in prolonging the feeling of the week, thanks to the fat, which is an important factor in the absorption of vitamins.

• health

• Nutrition and diet

• Preventive nutrition

Tags

• diet

• Avocado

• diet

• obesity