The human body needs nutrients to eliminate the feeling of hunger, and it is important to pay attention to the meals that we eat by choosing healthy foods and there are six foods that can help us in that, according to the “Fit for Fan” website.
This plant is considered a miraculous food, it has a positive effect on blood pressure, blood sugar and stimulation of the digestive system, in addition to its anti-inflammatory effect, and according to studies, it has a proven effect on feelings of satiety and hunger.
And an American study found, after giving two grams of ginger powder dissolved in hot water with breakfast for the participants, increased feelings of fullness in people, reduced feelings of hunger and decreased appetite.
2. The dietary fiber in apples
The body alerts the person by feeling hungry when he needs energy, and here it is necessary to make the right choice to meet that need.
The body needs dietary fiber, in addition to nutrients. Fibers regulate digestion and increase the duration of feelings of satiety.
Apples are very rich in pectin, a type of dietary fiber that saturates quickly. So eating apples for breakfast is ideal. Studies have also shown that pectin delays gastric emptying, thus contributing to a longer feeling of fullness.
3. Oatmeal to provide the body with energy and maintain sugar levels
And oatmeal is rich in fiber. Long complex carbohydrates provide a steady supply of energy to the body over a longer period of time. This ensures a feeling of satiety for a longer period and a balanced sugar level.
A 2014 study showed that compared to other breakfast cereals, oatmeal increased feelings of fullness after eating and reduces the need to eat more food.
And a Finnish study showed that adding oat bran to breakfast could keep feelings of fullness after a meal for longer. Thanks to the flour containing beta-glucan fibers.
4. Green lentils
Lentils belong to the group of legumes that are rich in fiber as well as protein. And foods rich in protein can themselves have a positive effect on hunger and satiety. For example, proteins are digested more slowly than carbohydrates.
A large-scale study was able to show that a meal based on legumes increased satiety by 31%. Especially in cases of severe hunger, as a meal that contains lentils or other legumes such as beans and meat can help.
Another study found that the type of lentil could have an effect, too. A recent study concluded that green lentils increase the feeling of satiety.
5. Almonds are an ideal snack
Choosing the type of snack can be among the essential factors for successful weight loss, because when you choose an unhealthy snack, you can quickly exceed your calorie needs without feeling full.
In this case, almonds are an excellent snack. Almonds provide healthy fats and proteins. One study showed that the feeling of hunger was significantly reduced after consuming raw almonds during the day.