Fullness, which is the feeling of fullness we experience after eating, is a term that helps us measure our appetite. Each food affects the feeling of fullness differently, and foods that keep you full can also help maintain health and lose weight in the long run.
Of course, if your primary goal is to lose weight, let’s say that it is useful to consult a dietitian to make a programming about how and when you will consume these foods.
What properties do satiating foods contain?
High protein: Protein that lowers the levels of hunger hormone ghrelin and satiety hormone leptin, improving appetite; They are the foods with the highest satiety compared to carbohydrates or fat.
High fiber: By slowing the emptying of the stomach and increasing the digestion time, fiber causes you to feel full for a long time.
High volume: Foods containing a lot of water or air also cause you to feel full for a long time.
Low energy density: This means that a food is low in calories for its weight. Such foods usually contain a lot of water and fiber and little fat.
Which foods are filling?
Firstly; Let’s say that all unprocessed foods have more satiety properties compared to processed foods.
Vegetables
Of course, at the top of the list comes vegetables, which are loaded with all kinds of vitamins, minerals and beneficial plant compounds. These high-volume and low-calorie foods contain plenty of water and fiber. If you try to eat salads before you eat them, you may find that you will consume less carbohydrate and fat-containing meals afterward, and that salad alone may be enough to keep you full.
Bonus: Chewing food too much during meals is one of the important factors affecting the digestive system and calorie intake. Chewing salads also benefits overall health, as it takes longer to chew than other foods.
legumes
This category, which includes foods such as beans, peas, lentils and chickpeas, are known as fiber and protein stores. This causes them to be among the foods with the highest satiety compared to other foods.
Nuts
Almonds, walnuts and hazelnuts are consumed a lot to relieve hunger during lunch breaks or between two meals. Not only does it relieve the feeling of hunger, but it also has many benefits on general health, as they are very rich in healthy fats
Containing a unique combination of approximately 90% saturated fatty acids, coconut oil is in every aspect of our lives, from beauty routines to hair care. It’s also loaded with triglycerides, which drastically reduce appetite and calorie intake. You can use it by adding a teaspoon of coconut oil to your coffee for an energetic morning . Coconut oil is one of the foods that can also help you burn fat.
soups
It is a common misconception that liquid foods are less satiating than solid foods. (*) Especially soups made with grains or vegetables are also very rich in protein and vitamins and are among the foods that keep you full.
Fish
If you think that the meat with the highest protein is red meat, we can say that the saturation of red meat comes later than fish. Fish, which is very rich in omega-3 fatty acids, can increase the feeling of satiety in people who are overweight or obese.
Boiled potato
Boiled and peeled potatoes are rich in various vitamins and minerals, including vitamin C and potassium. Boiled potatoes that contain no fat also contain fiber, protein and water. You can create a healthy menu that will keep you full all night by replacing the rice or pasta you make with red meat for dinner with boiled potatoes.
Egg
Eggs, which are extremely healthy and nutritious, are especially consumed by athletes. Consuming 2 eggs at breakfast with high protein will cause you to spend your lunch with light things.
One study found that eating eggs for breakfast instead of bagels increased satiety and led to less calorie intake over the next 36 hours.
