Foods that help you lose weight usually increase your satiety because they are high in fiber, as well as being rich in great nutrients for your body.
We must remember that all excesses should be avoided in order to maintain a balanced diet and no food alone makes you lose weight, so it is ideal to follow up with a nutrition professional to find what is most suitable for you.
Tips on how to be aware at mealtime
However, there are a few more tips that can help you bring more awareness at mealtime, promoting even more satiety and avoiding eating disorders, such as:
- When assembling your plate, avoid diverting your attention, sit in a quiet place, without a TV or cell phone... that way it's easier to make careful choices
- Take a break before starting your meal, breathe and watch your plate, see what foods and quantities you have chosen and whether those portions are compatible with your hunger at that time.
- Pay attention to the purpose of eating slowly at each meal, pay attention to chewing and swallowing should only happen when the solid food becomes pasty or liquid still in the mouth, ensuring better digestion
- Hold your cutlery with your non-dominant hand, this will make it take you longer to bring the food to your mouth, slowing down the meal time
- Keep food platters away from the table to minimize immediate and inattentive access or impulse food repetition.
- When putting the food in your mouth, put the cutlery on the table and finish chewing, only after that, go to the next mouthful.
- Rate your hunger and satiety: how hungry I am before a meal (0-10) and how full I am after a meal (0-10).
Foods that help with satiety
In addition to behavioral strategies at mealtime, we can count on some foods that also help to give more satiety, such as:
1- Egg: because it is rich in proteins, the feeling of satiety lasts longer.
2- Linseed/Chia: Because it has a large concentration of fiber, it helps with intestinal transit and satiety, in addition to being a great source of omega 3, contributing to the inflammatory process that is normally associated with excess weight.
3- Beans, Lentils, Chickpeas, Peas, Soybeans: Can be combined with brown rice, rich in soluble fiber. The two together, promote greater satiety in addition to being full of critical amino acids.
4- Broccoli: A vegetable rich in protein, calcium and several other beneficial nutrients for the body, with different forms of preparation to be present during your meals.
5- Firm meat fish: As an example we have tuna and salmon. They are rich in omega 3 and satiety-promoting proteins.
6- Extra virgin olive oil: despite being a fat, its moderate consumption helps to regulate the metabolism in addition to containing anti-inflammatory properties,
7- Tofu : Made from fermented soy, it is a low-calorie and nutrient-dense food that makes your diet more complete if you are vegan and is very rich in protein.
8- Eggplant: Despite being present in preserves and salads, it is a fruit that can be added to everyday dishes, rich in water and minerals, in addition to the fiber present in its skin, it is low in calories.
9- Natural Yogurt: A food that balances the intestinal flora and because it contains a high protein content, it helps with satiety and can be combined with more sources of fiber, such as seeds and oilseeds, ensuring even more satiety.
10- Almonds and Nuts: They have several nutrients, proteins and fibers. They are rich in good fats, their moderate consumption helps to prolong the feeling of satiety and can be included as a snack option.
11- Apple and Pear: Both are rich in fiber (mostly in the skin) and antioxidants, aid in intestinal transit, satiety and regulate metabolism. If consuming with the skin, always give preference to organic ones.
12- Watermelon: Refreshing fruit, composed mostly of water, has fiber and super diuretic, helping mainly for those who retain more fluid in the body.
13 – Avocado: As it is rich in good fats, it helps satiety, reduces the glycemic load of meals and also helps reduce inflammation in the body. A good option is to make avocado smoothie or use the guacamole preparation to accompany meals.
14- Psyllium: It is a fiber that helps control appetite, promoting more satiety and helping to reduce cholesterol absorption.
What are the foods we should include in the meal
In general, we can bet mainly on foods rich in fiber, proteins and good fats, which will help slow down digestion and consequently the absorption of nutrients as well. Foods rich in sugars and simple carbohydrates, on the other hand, will make you feel hungry faster, that is, leading to higher caloric intake. Calories that are not used up are often stored in our body in the form of fat.
It is not forbidden for you to consume a sweet, for example, even if you wanted to lose weight, but it is necessary that this amount is balanced and that you also consume other nutritious foods that promote satiety.
(Reference - https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods#TOC_TITLE_HDR_10)
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