Although focusing only on calories is a mistake, it is true that to lose weight we have to prioritize foods with a lower energy content. And here begins the great obstacle to overcome when we seek to lose weight: avoid the hunger peaks that lead us to raid the fridge between meals. The satisfying and healthy recipes are the best bet to achieve our goals, which not only kill hunger, but also nutritious and light.
Tips to promote satiety
Once we know distinguish physical from emotional hungerAchieving adequate satiety in our eating habits will help us lose weight or maintain a healthy weight. It can be difficult for those starting a low-calorie diet or for people who are severely overweight, since at first it is common that it is difficult to achieve that feeling of fullness after meals.
As general recommendations, we must take into account that the Solid food they are more satiating than liquids, and they also force us to chew to ingest them, and require extra effort to swallow them. It will also take longer to finish eating them, and that is another factor that promotes satiety: eating more slowly.
The food rich in fiber and low glycemic index they are more satisfying and keep us satisfied for longer; That is why we must prioritize whole grain products, fruits and vegetables, with skin whenever possible. Also, lean proteins will satisfy us more, as well as healthy fats that, when metabolized, stimulate the release of hormones that provide satiety.
Of course, you have to avoid alcohol, sugary drinks, fast-absorbing carbohydrates and any snack that has the risk of generating certain addictive patterns, which are usually very poor nutritionally, but very caloric. We talk about French fries and the like, cookies, cereal bars, sugary granola, breadcrumbs, chocolates, sweets, etc.
Satisfying and healthy recipes
Snacks and snacks
Precisely to avoid those typical snacks or snacks between meals, which we usually resort to when we “get the bug” between one main meal and another, we can resort to recipes of homemade options, more healthy and nutritious. No matter how homemade and healthy they are, they continue to add calories, so we will always keep in mind that we must control their intake and take them in moderation.
We must end the idea that legumes are very caloric or incompatible with a weight loss diet. By themselves, they are fantastic food, nutritious, economical, sustainable and highly versatile, easy to incorporate into our menus if on top of that we resort to naturally preserved cooked vegetables.
The problem comes when we cook them with a lot of fat, sausages, red meat, etc., or we accompany them with a lot of bread or white rice. It is a good idea to complete them with a part of whole grains, to further enhance your satiety and turn them into vegetable proteins complete. Legumes are satisfying because they are protein and are very rich in fiber; if we also accompany them with vegetables we will multiply their virtues. In addition, unless we are vegetarian or vegan, we can make them more satisfying by combining them with lean animal proteins.
Cereals and seeds
Always speaking of cereals and grains in their complete, integral version, they are also a good resource to enrich our diet when we want dishes that leave us satiated for hours. They are more interesting oats and quinoa, for its high fiber and vegetable protein content, without forgetting the great richness of the seeds. Very caloric but also very nutritious, seeds such as chia, sesame, sunflower or pumpkin stacks are a great source of protein, vitamins, minerals, fiber and healthy fat.
Vegetables and greens
Any healthy and balanced diet should have a good variety of vegetables at its base, especially if we pursue weight loss. In general, they are all low in calories, rich in fiber and vitamins, and very satiating if consumed in solid forms. Raw and with skin they also promote satiety more, when it is possible to eat them that way.
The great virtue of fruits is their contribution of vitamins, water and fiber, as well as being very pleasant to eat due to their sweet taste in the form of fructose. The ideal is eat them natural, with skin, previously well washed, to bites if possible. But we can also incorporate them into many light recipes that will help us to be more satiated.
Let us remember that dry versions, dehydrated or in the form of natural chips can be a good occasional snack, but they concentrate many more calories and do not fill as much at first. We would have to eat a lot of apple chips to reach the satiety that a fresh specimen would give us.
The special case of the avocado, more caloric but very suitable in these diets, because its high concentration of healthy fats and proteins make it very nutritious and satiating.
Fish and shellfish
Increasing our consumption of fish and shellfish in season, or canned naturally, can be another great resource to achieve a more satisfying and healthy diet. What great source of high quality proteinIn general, they are low-calorie products that we only have to watch out for in the way we cook them. Grilled, steamed, in papillote or baked are the best options that will not multiply your calories. Of course, we will avoid battered ones.
Despite the blue fish They are more caloric because they are more fatty, the difference is not so great with a white fish and it is that healthy fat that will help us to have greater satiety.
Also as a protein food, meat can be present in a varied low-calorie diet, prioritizing, of course, lean ones. Meat proteins they make us satiated for many hours and we can choose from a good variety, not just chicken breast. There are also cuts of veal that we can occasionally include in our diet, or we can recover the traditional rabbit, or some cuts of lamb. Sausages and processed meats are left out.
Eggs and dairy
Eggs are nutritionally very complete, healthy and perfectly suitable to consume on a regular basis, once the cholesterol myth has been demolished. It is high-quality protein source and also healthy fats, if we consume it whole, therefore it is another ally when it comes to achieving satiety. Adding a boiled, poached or soft-boiled egg to a plate of vegetables or legumes will multiply its satiating power.
The most suitable dairy products to promote satiety without adding too many calories are those that more proteins concentrate, without triggering the fat concentration. Natural yogurt, fresh cheese, feta, cottage cheese, cottage, skyr, tender goat, quark … besides being versatile ingredients, we can take them as a snack between meals.
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