11/20(Wed) "Eating makes you full"... Foods that suppress appetite and help with weight loss

Reduce appetite and increase satiety

Foods that help with weight loss

 

The season when it is easy to gain weight as activity levels decrease: winter!!

During times like this, managing your diet becomes even more important~~

It is said that by naturally reducing appetite and increasing satiety through certain foods, you can manage your diet and get through this lazy season without significant weight changes.

Oatmeal

Oats are rich in soluble dietary fiber, particularly beta-glucan, which helps slow digestion and increase satiety. Oats form a gel-like substance in the stomach, which slows the emptying of the stomach and prolongs the feeling of fullness. Therefore, starting the day with a bowl of oats can help maintain greater satiety throughout the day.

 

Greek yogurt

Greek yogurt is rich in protein. Since protein takes longer to digest than carbohydrates, it helps reduce appetite. When choosing Greek yogurt, opt for those without added sweetness to help reduce added sugar intake. It is also better to top it with nuts and fresh berries.

 

△Lentil beans

Lentils are rich in fiber and protein, which help increase satiety and stabilize blood sugar levels, aiding in weight loss. Dietary fiber slows digestion, and protein stimulates satiety hormones, helping to regulate appetite.

△Apple

The water-soluble dietary fiber pectin found in apples swells in the stomach, delaying digestion. Therefore, eating an apple before a meal can help you feel full more quickly and reduce overall calorie intake. Consuming it with proteins like boiled eggs or a handful of almonds, which contain healthy fats, can further increase satiety.

 

△Avocado

Avocado is rich in healthy fats and fiber that promote satiety. The monounsaturated fats in avocados slow down stomach emptying, helping to maintain a feeling of fullness between meals. Try eating avocado-topped toast for breakfast or pairing avocado with salt and pepper during meals.

 

△Barley

Like oats, barley also contains beta-glucan, which helps slow digestion and regulate appetite. Eating it regularly instead of refined grains can reduce calorie intake and increase satiety.

 

△Chia Seeds

Chia seeds, which are very rich in fiber, can swell up to 10 times in water. Consuming chia seeds can physically expand in the stomach, helping to slow digestion. Therefore, adding a spoonful of chia seeds to yogurt, smoothies, or oatmeal can help you feel full for a longer period of time.

△Egg

Eggs, which are high-protein foods, also provide a feeling of fullness. According to research, people who eat eggs for breakfast experience greater satiety throughout the day and consume fewer calories compared to those who have a high-carbohydrate meal like bread.

 

△Dark green leafy vegetables

Dark green leafy vegetables like kale and spinach are rich in nutrients, high in water content, and abundant in fiber. All of these help promote satiety without significantly increasing calorie intake. Eating dark green leafy vegetables alongside low-fat proteins such as salmon or grilled chicken can create a more balanced meal.

 

Source: Komedid.com