Certain natural foods offer a feeling of satiety superior to others. They are therefore very effective in countering cravings. Do you know them?
“Appetite suppressant” or satisfying foods are very interesting as part of a balanced diet To control your weight, especially if they are little calorie. They are often rich fiber or protein. Slow sugars are thus slowly degraded by the organization and “stall” hunger until the next meal. On the other hand, there is no miracle food which should be nourished exclusively to lose weight, and no food to banish its diet either. It’s all about proportions in the power supply.
1. Full cereals
Slow (or complex) sugars are very slowly assimilated by the body. If you include them in your menus, they will allow you to “hold” without snacking to the next meal.
Check the glycemic index
Starchy foods are the category of foods that contain slow sugars. However, not all of them are equal and refined cereals are to be consumed in moderation (bread and white rice). Those who have a Glycemic index (IG) lowwhich are not very refined, are the most interesting to be quickly satisfied. For example: whole grains, found in wholemeal bread, full rice, bulgur, full pasta, muesli, quinoa, etc.
2. dairy products like cottage cheese
Dairy products have the advantages of containing proteinwhich are full substances, and to exist in Lightened version or 0 %sometimes useful if you want to lose weight.
How to choose your dairy products?
Not all milk-based products are appetite suppressant. The most effective is the cottage cheese Because it has a thick consistency. It is for this reason that he is often advised within the regimes. THE milk (half skimmed or skimmed) and yogurt (preferably natural) are also good allies. THE cheeses are a little less interesting because they are more fatty and more salty. THE butter It is not really a dairy since it is done only from the fat of milk. It is not an appetite suppressant food.
Attention : Hyperproteinized diets, which are restrictive and ignore other food categories, create dietary imbalances. Fauat food and dairy supplies can, on the contrary, be integrated into a balanced diet.
3. The apple
Our modern diet is less fiber -rich than in the past. However, these play an important role in a digestive system, which is directly linked to satiety. Soluble dietary fibers Absorb water and form a gel that slows the emptying of the stomach. Insoluble fibers As for them, are not degraded in the stomach and increase the volume of the digestive bowl. So we feel like we have a full stomach faster and eat less.
What foods are rich in fiber?
THE cereals (complete, with their envelope), fruits, legumes (Lentils, peas), green vegetables, rhubarb, or sauerkraut are particularly rich in insoluble fibers. The apple is one of the richest pectin fruits, a soluble fiber, which makes it the ideal appetite suppressant.
4. Good proteins
As we saw previously, Proteins cut hunger. In addition, they are essential to the body and are part of a balanced diet. However, not all meats are interesting on a nutritional level. The charcuterie For example, is very oily and salty, which encourages us to eat it a lot. The full effect is therefore not there.
What meats to choose?
Prefer lean meats. These are white meats such as chicken or turkey without their skin, degreased white ham, veal cutlet.
5. Water, in some cases
It is often said that a cravings between meals can be calmed by drinking a glass of water. But that is not always true, and perhaps you have already experienced it. Water contains neither calorie, fiber nor protein. It therefore does not “stall” appetite.
However, drink flat water,, sparklingor even a natural tea Can be useful if your hunger is more “psychological” than physical. During a period of stress, moments of anxiety, boredom or pain, you may want to eat something, including if you get out of the table. Drinking at that time can give you the impression of having filled your stomach, just time to think of something else.
6. The appetite suppressant plants to be used with caution
Several so-called “appetite suppressant” substances are sold in dietetic or pharmacy stores, in the form of food supplement. These are plants (konjac) or algae (fucus, agar agar), which have the property of swelling in the stomach. Little calorie, they give an impression of satiety and reduce the amount of food consumed during meals. Some of these thickeners can be incorporated into sauces or desserts so that they are less calorie. You must therefore choose them according to the use we want to make of them.
Attention : Like other foods, these plants can cause allergies or intestinal problems. They are not recommended in people with intestinal diseases or digestive disorders. Ask your doctor for advice.
To be “stalled” after meals, the choice of food is not everything. You also have to pay attention to how they are tasted.
Eat slowly. Satiety does not arrive within 5 minutes after the start of the meal but later. The meal must therefore last at least 20 minutes.
Chew each food. In this way, your brain and your stomach will have an impression of satiety before you have had time to swallow too much food. In addition, you will avoid the abdominal pain linked to the lack of chewing.
Do not eat in front of a screen. When you watch TV or computer, your brain is focused on what you see, not what you eat. So you are not satisfied and eat too much.
