So-called "satiety foods" are foods that make you feel very full when you're craving a snack, but with a relatively low calorie load. To lose weight, you should eat foods that are high in satiety. Foods high in satiety generally have the following characteristics:
1. High in fiber, protein, and water
The higher the content of fiber, protein, and water in a food, the stronger its satiating effect. For example, soybeans and lentils.
2. Bulky foods
Generally, the larger the volume of a food, the stronger the feeling of fullness.
Specific foods that are high in satiety include:
1. Water
Drink two glasses of water, about 220ml each, before each meal. This will create a temporary feeling of fullness in your stomach, causing you to consume about 60 fewer calories during your meal.
2. Seasonings
If possible, it's best to season every meal with vinegar and cinnamon. According to a study by the Zurich Agricultural and Food Science Authority in Switzerland, these two seasonings not only help regulate blood sugar after a meal but can also make you feel full for a long time afterward.
3. Green and orange vegetables
Green and orange vegetables are often 90% water. They can not only fill your stomach but also give you a psychological sense of satisfaction.
4. Potatoes
Both white potatoes and sweet potatoes contain a component called resistant starch. According to a new study in the British Journal of Nutrition, resistant starch helps increase satiety, allowing you to feel full for up to 24 hours after eating potatoes.
5. Fish
Fish is rich in unsaturated fatty acids. The intake of these fatty acids can help you maintain a continuous feeling of fullness and keep your stomach from growling. A study in the European Journal of Clinical Nutrition found that people who eat fish feel full more easily than those who eat beef, which can reduce your calorie intake by 75 calories at your next meal.
6. Nuts
Nuts are rich in protein, fat, and three types of fiber. You can stay full all day by eating just a small amount of nuts along with a little food (while also helping to boost your metabolism by 11%).
7. Oats
Oats contain a filling fiber compound called beta-glucan. This compound helps your body secrete cholecystokinin, a hormone that makes you feel less hungry.
8. Legumes
Legumes are rich in a fiber protein that increases satiety. A Spanish study found that eating legumes at all three meals not only increases satiety but also speeds up your metabolism.
9. Eggs
It is well-known that eggs are rich in protein. No wonder the Journal of the American College of Nutrition says that eating eggs can control appetite for up to 36 hours. Because egg yolks are high in cholesterol, you can just eat the egg whites.