How to fill up with fewer calories: See the 8 foods with a high degree of satiety

It’s commonly said that “to lose weight, you have to be hungry,” but this misconception does not reflect reality. In fact, cutting calories doesn’t have to lead to heightened hunger. Feeling satisfied after meals is crucial for preventing overeating and maintaining a healthy weight over the long term.

What is satiety?

Satiety is the sensation of fullness that signals the brain to stop eating after a meal.

But can we enhance our feeling of fullness without consuming more food or calories?

The answer is yes, and you can achieve this by following these tips:

1. Opt for protein-rich foods

Each meal should include at least one protein source, as protein significantly boosts satiety and curbs the need for additional food. Excellent protein sources include:
– Meat (chicken, beef, pork)
– Fish and seafood
– Eggs
– Dairy (milk, yogurt, cheese)
– Legumes

2. Incorporate fiber-rich foods

Fiber takes longer to digest and absorbs water in the intestines, leading to prolonged fullness and delaying hunger. Fiber-rich foods include:
– Legumes
– Vegetables
– Fruits
– Whole grains

Notably, fruits and vegetables add volume to meals, occupying more space in your stomach and providing satisfaction with fewer calories.

3. Replace high glycemic index foods with those that are low glycemic

Low glycemic index foods help avoid sharp blood sugar spikes, effectively reducing hunger. Good options include:
– Quinoa
– Legumes
– Oats
– Sweet potatoes
– Whole grains

4. Choose healthy fats

Incorporate foods high in monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts, and seeds, to enhance satiety.

5. Stay hydrated

Keeping your body well-hydrated is essential for regulating hunger. Often, thirst can be mistaken for hunger. Having a glass of water before meals can help manage appetite and food intake.

6. Eat slowly and mindfully

Focus on eating without distractions, in a calm setting, to promote mindful eating.

7. Consider effective food combinations

Combining healthy fats, lean proteins, and complex carbohydrates in your meals creates a balanced dish that takes longer to digest, keeping you fuller for a longer period.

8. Include foods with a high satiety index in your diet

The satiety index measures how filling a food is compared to white bread (which has a satiety index of 100). Foods with a score above 100 are more filling than bread.

Here are 8 foods with a high satiety score:

– Boiled potatoes
– Salmon
– Apples
– Beef
– Eggs
– Wholemeal cereals
– Cheese
– Legumes