“To lose weight, you have to be hungry“: a phrase we hear often, but it certainly doesn’t correspond to reality. The truth is that reduced calorie intake should not be associated with increased hunger. Instead, satisfaction from eating is necessary to reduce overeating and calorie overconsumption. Satiety is very important for proper and long-term weight and health regulation.

What exactly is satiety?

Satiety is the feeling of fullness that occurs after eating a meal. That is, it is the signal the brain receives to stop eating.

But is there a way to feel fuller without increasing the amount of food and calories we eat?

The answer is positive, and to be able to achieve this, all you have to do is follow the tips we give:

1. Choose foods rich in protein

It is important that every meal contains at least one source of protein. Protein helps greatly in boosting satiety and reduces the desire to eat more food. Very good sources of protein are:
– Meat (chicken, beef, pork)
– Fish, seafood
– Eggs
– Milk, yoghurt, cheese
– Pulses

2. Eat foods with fiber

Fiber stays in the stomach for longer and as it passes through the intestine it absorbs water, resulting in delayed bowel movements. Thus, they contribute to the feeling of fullness and delay the onset of hunger pangs. Foods rich in fibre are:
– Legumes.
– Vegetables
– Fruits
– Whole grains

In particular, fruits and vegetables offer more volume in meals, take up more room in the stomach and will fill you up with minimal calories.

3. Replace high glycemic index foods with low glycemic index foods

Low glycemic index foods prevent sharp fluctuations in blood sugar and significantly reduce hunger pangs. Very good choices of low glycemic index foods are:
– Quinoa
– Legumes
– Oats
– Sweet potatoes
– Whole grains

4. Choose good sources of fat

Foods rich in monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts and seeds are important in helping to boost satiety.

5. Drink plenty of water

For better hunger control it is important to keep your body hydrated. Many times, dehydration can cause intense hunger pangs. A glass of water before each meal will help to better manage hunger and the amount of food you eat.

6. Consume your food at a slower pace, in a calm atmosphere, without stress and pressure

It is important to eat mindfully, without distractions.

7. Pay attention to the right food combinations

Combine good fats, lean protein and complex carbohydrates in your meals. Make sure to create a balanced meal as it takes longer . time to digest and thus, will keep you full for longer.

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

The satiety index is a way of measuring the ability of a food to provide satiety compared to white bread (bread satiety index: 100).
Thus, foods with a saturation index of more than 100 are more filling than bread.

8 foods with a high satiety score are:

– Boiled potatoes
– Salmon
– Apple
– Beef
– Eggs
– Wholemeal cereals
– Cheese
– Pulses