Foods with high fiber content occupy more volume in our stomach, creating a feeling of fullness more easily. In addition, since it is absorbed slowly from the intestines, it does not increase blood sugar quickly, so it makes us hungry later and stabilizes the blood cholesterol level. The body burns more calories in digesting fibrous foods, which promotes weight loss.
Another set of nutrients that can provide satiety are fats. Healthy and high-quality fats prolong the feeling of satiety, as it is difficult to digest. It also strengthens our immune system. Then, for those who say “I can’t cope with my hunger”, “I want to eat all the time”, “I get hungry often at night”, I have chosen a diet with high fiber content and healthy fats that will keep you full for a long time and make you feel more energetic. 10 friendly foods
1. ADD OAT TO BREAKFAST
Thanks to its high beta-glucan fiber and a suitable vegetable protein content, it helps you to stay full and fit for a long time. You can sweeten it with dried fruits and consume it with milk.
2. REFRESHED WITH CHIA SEED
It is the seed of a plant from the mint family, which contains more calcium than milk, more omega-3s than salmon, and more antioxidants than green tea. You can make it a module of full amount and daily nutrition and use up to 1-2 tablespoons per day.
3. DON’T HAVE BREAKFAST WITHOUT EGG
Egg, which is a high quality protein source with high bioavailability, is at the top of the foods that keep you full.
2 Cups of Cinnamon Green Tea on the 4th Day
Green tea, which contains epigallocatechinallate and caffeine, has positive effects on metabolic speed. Studies have shown that those who regularly drink green tea gain weight 45 percent slower than those who do not. You can also curb your sweet cravings with the cinnamon added in it. That’s why you should drink at least 1-2 cups of green tea every day.
5. OLIVE OIL SALAD ADDED WITH FRESH RED PEPPER
With their high fiber content and density, vegetables take up a large volume in the stomach and help us feel full faster. These vegetables, which are very low in calories, are also a solution to a possible constipation problem. When fresh red pepper and a measure of olive oil are added to the salads, the period of being full increases.
6. Buckwheat Instead of Bread
Buckwheat, which leaves the stomach later than bread and is digested more slowly, is an ideal choice for those who want to lose weight. It also balances blood sugar and is low in fat. Vitamin is also very rich in minerals..
7. MEETING OF YOGURT AND HOT PEPPER
The capsaicin in hot pepper accelerates metabolism with its thermogenic (raising body temperature) effect and provides more fat burning. When it is added to yogurt, which is a high calcium and protein source, it is easier to digest and consume. In addition, those who consume yogurt get rid of their waist fat more easily than those who do not.
VITAMIN 8.C STORAGE BROCCOLI
Broccoli, which does not fall on the agenda with its cancer-fighting feature, is a complete source of healing thanks to its many aspects. In addition, broccoli, which is strong in vitamins, fiber and calcium, is indispensable for the slimming process. When consumed with meat dishes, it supports the treatment of anemia by increasing the absorption of iron thanks to its high vitamin C content.
Steam the broccoli without losing its color and texture, drizzle with plenty of lemon, 1 teaspoon of olive oil and enrich it with spices.
9. COFFEE WITH MILK
Coffee prepared with skim milk can be a perfect mid-meal in the slimming process by suppressing hunger signals. In this way, you can feel full for a long time.
10. AVOCADO
Especially when half a portion of avocado is consumed with a meal, the time to stay full is prolonged. As a result of the studies, it was revealed that the women who did this felt 22% more full and the feeling of eating after three hours decreased by 24%.
In addition, avocado is a good source of vitamin B6. You can eat avocado that keeps you full when you feel hungry.
