Foods rich in nutrients give us energy and satiety, which means that we eat less, healthier, keep our figure and have a general state of well-being. If you keep this in mind, you won’t eat more snacks or overeat at inappropriate times.
Boiled potatoes
Although they were considered, in the past, an enemy of the silhouette, they are, in reality, extremely healthy, nutritious and filling.
Potatoes are rich in vitamins and minerals and have a high content of water, carbohydrates, which are complemented by medium amounts of fiber and protein, all with 0% fat. Boiled potatoes are very filling, registering a satiety index score of 323.
eggs
A rich source of vitamins, antioxidants, proteins and amino acids, eggs rank among the most satiating foods. In addition, the antioxidants in the yolk contribute to the good functioning of the eyes, and the high protein intake leads to the increase and maintenance of satiety in the long term and to the decrease of calorie consumption for approximately 36 hours.
The soups
Surprisingly, they can be more filling than some solid foods because they are rich in vegetables, which have a high intake of fiber and carbohydrates and a high satiety score. Creamy soups are among the most satiating foods, having the ability to keep the appetite satisfied for almost 6 hours.
Greek yogurt
It has almost twice as much protein as classic yogurt, which also increases its satiety score.
In addition, the caloric intake is medium to low, and the culture of probiotic bacteria contained in Greek yogurt improves digestion, which makes it an ideal snack for people who want a harmonious silhouette.
oats
In the form of oatmeal with milk or porridge, it is an excellent option for breakfast, which can keep hunger at bay for a long period of time.
Oat flakes are a rich source of soluble fibers (responsible for satiety) and have a low caloric intake. If it is not seasoned with jams, sweet fruit sauces or chocolate, porridge can deceive the feeling of hunger.
fish
Fish is part of the lean meat segment and is rich in protein and omega-3 and omega-6 fatty acids, which have multiple benefits for the body, including increasing satiety. In addition, it can be cooked in several ways suitable for a diet (boiled, grilled or baked), which makes it an ally in the fight against extra pounds.
To the sea
These fruits have a high score on the satiety index, especially due to the high water content (85%), but also the soluble fibers, which slow down digestion and thus maintain the feeling of satiety in the long term.
Apples are also rich in vitamins (A, C, B1, B2), have antioxidant properties and are a very inspired healthy snack alternative, writes doc.ro.
2024-02-12 15:45:20
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