5 foods to increase satiety

We cannot always eat a lot, but our body constantly needs energy. Therefore, it is important to know what files Foods that increase the feeling of satiety. This strategy is also valid for anyone who wants to lose a few pounds, as it reduces the desire to eat. Check out the article we have prepared for you to understand the topic better.

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satiety – how to increase

There are food components that are very important to increase satiety, namely: fiber, proteins and fats. Fiber is not absorbed by our bodies, and instead is fermented by gut bacteria and delays the speed at which food passes from the stomach to the intestines.

The mechanism related to proteins is because it is these nutrients that require the most energy expenditure to be broken down and absorbed by the body. This process takes time, so it also increases the time of satiety. Fat, in turn, is the most calorie-containing food in the diet. Usually fatty foods are “heavier”, right? For this reason, they also take time to be fully absorbed and reduce the speed at which hunger returns.

Foods that increase the feeling of satiety

Now that you understand the mechanisms related to satiety, learn which foods to include in your diet routine to stay full for longer.

Felt tired

Oatmeal is rich in fiber, so it increases the feeling of satiety. This food is an excellent choice for making groups in snacks. For example, you can have oatmeal with yogurt, in smoothies, pancakes, or on top of fruit.

avocado

Avocado increases the feeling of satiety for two reasons, first because it is a food source of good fats, and secondly because it contains a high amount of fiber. This food is best consumed in natura, but you can also make smoothies, guacamole or other preparations.

oilseeds

Nuts are sources of selenium, good fats, and fiber. Since they are small and high in calories, they should be eaten in moderation. The most popular and easiest options to find are: cashews, Brazil nuts, peanuts, and almonds.

an egg

The egg was considered evil for a long time, when there was a legend that the cholesterol contained in it is harmful to health, but to this day it has collapsed. Eggs are a source of fats and proteins, so they are useful for increasing satiety, as well as being a versatile food.

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Milk is a source of protein and fat, except for the skimmed kind, where the fat is removed. You can use it in powder form, over fruit, or as a liquid, and in vitamins and similar preparations such as juices.