It can be said that it is a basic habit to reduce intake of high-calorie foods and not overeating or binge eating during the diet period. However, it is not easy to properly control appetite according to hunger, and it can be said that this part is the biggest cause of weight control failure. Therefore, it is important to eat a variety of foods that are low in calories but will help you feel full. In the case of certain foods, it is said that effective weight control can be obtained because they have the effect of properly suppressing appetite as well as maintaining a feeling of satiety. So, today, I would like to learn about various food information that is excellent for helping people feel full.
food for satiety
1. Potatoes
The first food I would like to introduce to you is potatoes that help keep you full. Potatoes, which are widely used as ingredients for various cuisines as well as a nutmeg crop, are rich in resistant starch, which helps to create a feeling of satiety. Potato starch is also known to be effective in improving diseases caused by hyperacidity and in restoring damaged stomach. It is known that the starch contained in potatoes is also contained in large amounts in sweet potatoes belonging to the same bulbous family.
2. Eggs
Eggs, which are used as an ingredient in various dishes, are excellent in helping to create and maintain a feeling of satiety due to their affordable price and rich content of various nutrients. It has the advantage as an excellent protein source, and it is known for its high content of essential amino acids, minerals and vitamins to help maintain satiety. One boiled egg has 80 kcal, but it stays on the stomach for more than 3 hours, so it gives a feeling of satiety and helps prevent overeating.
3. Banana
Bananas, which are characterized by a sweet taste and soft texture, are high in dietary fiber and are said to be excellent at maintaining satiety for as long as possible. Bananas also help to forget hunger and increase the secretion of leptin, a hormone that suppresses appetite. In addition, the dietary fiber rich in bananas is excellent for improving constipation symptoms that can easily occur during dieting, and potassium and various vitamins help to activate metabolism and generate energy, and are said to have a beneficial effect on recovery from fatigue.
4. Whole Grains
Eating whole grains such as oats, brown rice, and quinoa is also effective in maintaining satiety for as long as possible. These whole grains are low in calories and high in protein and fiber, so they are effective in maintaining a feeling of fullness for a long time. In addition, complex carbohydrates contained in whole grains are in the form of several sugars combined, so unlike simple carbohydrates, which are characterized by rapid distribution, they take longer to digest and absorb, so they are excellent for maintaining a feeling of fullness. And complex carbohydrates in whole grains have the effect of minimizing fat storage and have an excellent effect in preventing excessive secretion of insulin.
5. Nuts
Nuts such as almonds, walnuts, and cashews are also great for helping you feel full. Nuts contain protein, unsaturated fatty acids, and dietary fiber evenly, so they have a good effect on maintaining satiety for as long as possible. In addition, omega-3 unsaturated fatty acids, which are abundant in nuts, reduce the level of triglycerides in the blood and are excellent in regulating cholesterol levels, helping to prevent various blood vessel-related adult diseases. However, nuts are high in calories depending on the type, and there is a risk of weight gain due to excessive consumption.
6. Apple
Apples are high in pectin, a soluble dietary fiber, which is said to help slow digestion and keep you full for as long as possible. In addition to maintaining such a feeling of satiety, apples are known to help with weight control due to their low calorie intake. According to one study through apple consumption, a study result was published that if you consume 300g a day consistently, you can help lose weight compared to those who do not. In addition, the pectin rich in apples is excellent in helping to improve the intestinal environment through adsorption with harmful substances in the intestine, and is also effective in preventing constipation by activating intestinal motility.
other foods
In addition to the various foods mentioned above, cherry tomatoes, fish, legumes, tofu, cauliflower, and berry fruits are also among the foods that are effective in creating a feeling of satiety. In addition, if you drink enough water a day along with these foods, it is known that it not only maintains satiety, but also helps the smooth discharge of waste products from the body and is effective in promoting metabolism.
