Do you know what full foods are? They keep you fuller for longer and prevent you from "pinching". Check here for tips foods that satiate and put it on the menu. Spoiler: water and fiber!
Invest in the dual water and fiber. This combination doubles the fiber volume and hunger takes time to return. We don't get tired of talking: 1,5 to 2 liters of water daily.
Controls the taste buds, one of those responsible for the feeling of hunger. Lemon juice still kills the craving for sweets.
Pineapple: full of water and fiber, pineapple also helps to retain iron. Pectin, a type of fiber present in citrus fruits, apples and peaches, delays digestion, prolonging satiety. Eat a slice right away for breakfast and don't forget the brains.
Apple: Eat a medium unit for a morning or afternoon snack.
Avocado: According to research published in the Journal of Nutrition, eating avocados with meals increases satiety. The study reveals that 22% of the participating women took time to feel hungry.
Damascus: fiber and fructose delay hunger and cravings for sweets. The fruit is great for women who attack the fridge in PMS.
Rich in fiber, brown rice is great for lunch. Match the food with the items in the next topic.
Bet on zucchini, beets, broccoli, carrots, kale, spinach and cabbage in salads or cooked. Combined with lentils and chickpeas, satiety doubles.
Oats: oat fiber turns into a gel that slows down hunger. Have it for breakfast along with sliced ​​fruit (how about apple and apricot?) and chopped nuts.
Linseed: in addition to fiber, flaxseed has lignin, a substance similar to estrogen, which makes it an ally during PMS.
Wheat bran: its low glycemic index is responsible for satiety. Sprinkle wheat bran on fruit, yogurt, or meals.
Another food with a low glycemic index, sweet potato still helps to reduce bad cholesterol.
A study by the University of Maastricht (Netherlands) proved that thermogenic foods can delay hunger. Fermented foods improve communication between the gut and the brain, making the feeling of hunger arrive when the body really needs food. Yogurt, kefir (milk-based yogurt, soy or coconut milk), natto, tempeh, and miso (soy by-products) are examples of fermented foods. A cup of yogurt with oatmeal in the afternoon is an excellent snack.
Agar-agar, or vegetable collagen that doubles in volume on contact with gastric juices, can be used in cooking in vegetable cheese recipes, sauces and desserts.
Foods with fiber increase satiety. This link has food and menu tips.
Written by Sumaia Salgado of the Eu Sem Fronteiras Team
