One of the greatest sufferings of people who cannot diet is to feel hunger. Therefore, they are afraid of dieting. However, if you prefer foods that keep you full in this period, you can lose weight without being hungry.
Well, what are the foods that keep you full?
Protein sources, oil seeds, some vegetables and fruits increase your feeling of fullness.
EGG
Egg is the highest quality protein after breast milk. Since it has a high protein content, it is the most valuable food source that can keep you full while losing weight. Especially when you consume eggs for breakfast, the rate of calories you take during the day decreases. You can choose boiled eggs or as an omelet in low oil.
MILK – YOGURT
Milk and yogurt are good sources of protein. While dieting, they speed up your metabolism and give you a feeling of satiety. Therefore, be careful to consume 2-3 servings of milk and yogurt a day. Milk and yogurt are also suitable sources of calcium. Studies show that calcium facilitates weight gain and thins it locally. Therefore, having these foods in your diet helps you stay full and lose weight.
MEAT – CHICKEN – FISH
Meat, chicken and fish, which are among the leading sources of protein, are in the middle of the foods that will keep you full in the diet. Fish, which is especially strong in terms of omega 3, not only gives a feeling of satiety, but also protects your cardiovascular health. You can choose red meat 2 days a week, fish 2 days, chicken meat 3 days a week. Grilling or cooking in boiled form will help you lose weight.
LEGUMES
Being a good source of vegetable protein, legumes (dry beans, chickpeas, kidney beans, green lentils) are very rich in fiber and help you stay full. At the same time, take care to consume legumes, which have cholesterol-lowering properties, once a week. You can add it to your salads or cook it by boiling it.
OIL SEEDS
Oil seeds, especially almonds, walnuts and hazelnuts, are in the middle of the diets that keep you full. These oilseeds are a suitable source of minerals and contain quality fatty acids. They protect cardiovascular health at the same time. It will help you stay fuller, especially if you prefer it for medium meals. However, you need to pay attention to the portion size as they are oil seeds on the name. It will be sufficient to consume 1 handful in medium meals.
Oatmeal
Oatmeal, which is very strong in terms of fiber, is one of the most expensive foods that can keep you full in weight loss diets. Oats, which are low in calories, make it easier for your intestines to work and to lose weight. You can choose it for breakfast or mid-meals, by mixing it with milk or yogurt.
Cinnamon
Studies show that cinnamon balances blood sugar. Especially when dieting, you can prefer cinnamon to suppress your sweet needs. By adding cinnamon bark to your water and tea, you can provide a feeling of satiety throughout the day.
