Hearty food. The most satisfying foods to help you eat less

Such a concept as satiety of food is individual. Much influences here - portion size, fiber content, amount of protein, digestion speed, and, finally, associations. Some sources praise apples as a real storehouse of satiety, and bless cabbage as the main fighter with kg. Others - curse the first as a source of increased appetite, and the second - also as the best way to "stretch the stomach." Everyone is right, in fact, everyone should choose a list of satisfying foods for themselves individually.

What foods are satisfying and low-calorie at the same time

Technically, there are very few of them. According to the ADA classification, we can classify as low-calorie foods only food, the energy value of which does not exceed 90-100 kcal per serving (120 g according to the same classification). How many of these foods do you know? Among vegetables and fruits - almost all representatives of the kingdom. What about meat and fish?

In general, in the strictest sense, these are:

• - cod, haddock, pollock, hake, lemon. The meat of this fish gives us a little more than 73 kcal per 100 g, mainly from protein. Contains all essential amino acids. Helps to prepare dinner even when there are few calories left and time is short. Cooks in seconds. Don't like boiled fish? Steam or bake in foil. But roasting increases the calorie content of a serving by 200 kcal at once. And the fish is no longer useful. Many people, however, will not agree that white fish is satisfying. It is digested quite quickly, leaving the stomach in just a couple of hours. How to "slow it down"? Serve on a bed of fibrous vegetables such as broccoli, kohlrabi and cauliflower. You can also rub the carrot, it only improves the taste of fish dishes;
• - shrimp, crabs, mussels. Sounds more interesting, right? However, supporters of strict low-carbohydrate diets shy away from the meat of these marine inhabitants. The reason is as much as one gram of glycogen per 100 g of product. Seafood rarely “pulls out” more than 83 kcal per 100 g, lobsters and trepangs, which are rare in our country, are slightly more caloric. This product category has a lot in common. All are a complete source of protein, all contain omega-3s and help fight hunger. They are also digested quickly, therefore, for the needs of satiety - with vegetables;
• - extra-fat beef. Or very dry veal, as we call it. In general, this is calf meat, completely devoid of fat. It will need to be steamed, and this is the only type of meat that is “low-calorie” in principle. Even chicken breast meat contains about 120 kcal versus 101 kcal of that. In addition, calf meat contains high-grade triheme iron, therefore it should be included in the diet of absolutely all women of childbearing age;
• - all types of vegetables without starch. Cabbage and zucchini, cucumbers and tomatoes, green leafy greens and celery. All of them contain a lot of fiber and water, and little, literally from 18 to 35 kcal per 100 g. Do you want something sweet? Eat pumpkin. Salty? Sprinkle the cucumber salad with finely ground seaweed. Mashed potatoes? Grind the cauliflower with a blender. Chips? Dry the kale in the oven and sprinkle with spices. Vegetables will have to fall in love with everyone who is looking for a satisfying weight loss;
• - all mushrooms. Here the opinions of nutritionists of different schools diverged. In the USA, the "common place of the theory" is the benefits of mushrooms for a healthy person, non-allergic. It is believed that their fiber-rich protein bodies saturate for a long time, and "protect" us from ingesting junk food. For example, fried fatty meat. But in Russian textbooks on dietology, mushrooms are considered a controversial product. Many people are not able to assimilate and digest them at all, as they are very "demanding" to the enzymatic activity of the gastrointestinal tract. One way or another, no more than 20 kcal per 100 g;
• - seaweed. We eat little of them, but the Japanese eat a lot. Guess who's skinnier? This is, of course, an unscientific approach, but algae saturates due to its “gel-like” consistency. They fill the stomach, envelop ... And they are also tasty and healthy, as they contain a lot of iodine, which we also need for weight loss;
• - unsweetened and watery fruits. We have grapefruits and some varieties of pomelo, as well as green apples. Most doctors will list all berries except watermelon and most sweet fruits. But with these gifts of nature, an individual approach is required. Many people experience hunger pangs for one fruit and are "tolerant" of others;
• - konjac fiber pasta. They contain about 12 kcal per 100 g and are almost not absorbed by our bodies. Konnyaku is a tough insoluble fiber that cleanses the intestines and helps reduce the glycemic load of food. Food with cognac is recommended for diabetics and losing weight. The only negative is that when overeating, it can cause bloating.

Slightly behind the low-calorie list are foods such as chicken breasts, coarse porridge made from buckwheat, barley and brown rice. More high-calorie, but certainly very satisfying - legumes, including soy. And in the matter of reducing calories and increasing satiety, food combinations are important.

Win-win couples to satisfy hunger

Adding vegetables to it will help to reduce the calorie content of food. Vegetables with porridge are more satisfying than just porridge. Vegetables with meat - than just meat.

And there are also pairs of products, one of which is satisfying, the other contains few calories:

• - coarse oatmeal and yogurt or cottage cheese;
• - chicken eggs and spinach or broccoli;
• - any meat and green vegetables;
• - low-calorie cottage cheese with bran and honey;
• - strawberries or raspberries and cottage cheese 0% /

Of course, there are some low-calorie foods - not an option. We still need fats and complex carbohydrates, not just “dry” proteins and fiber. But from time to time, when you want to eat a lot, and the calorie content corridor is modest, you should not give them up. After all, they make our lives easier.

Wisdom says: we are what we eat. And what we eat makes us feel full and reduces hunger. However, different foods differ in satiety. For example, to get full, you need to eat less boiled potatoes than ice cream.

More satisfying food dampens the feeling of hunger for longer. This allows you to eat less and less often, contributing to the loss of excess weight. Such food has some common characteristics:

• High Protein Content: Of all the nutrients, protein is the most satiating.
• High fiber content: This element literally keeps the stomach full longer.
• Large volume: the more water or air in the product, the fewer calories we consume in order to be satiated.
• Low Calorie: Foods that are low in fat and high in protein, fiber, and water.

Usually food is more satisfying if it is prepared from fresh products, and not from processed products. Here are some of the very foods that will help you feel full longer.

Almond

This product contains healthy fats, vitamin E and magnesium - elements that affect the feeling of satiety. The nutritional value of almonds does not extend to processed foods such as almond butter and flour.

Apples

These fruits are full of vitamins and fiber, so they make you feel full. Even when compared to purees and fiber-fortified juices, fresh apples show more satiety. In addition, apples contain quercetin, an element that improves the state of the cardiovascular system and immunity.

chickpeas

Chickpeas are naturally satisfying due to their high vegetable protein and fiber content. According to the study, people who ate chickpeas not only felt full, but also improved bowel function. In addition, after the diet, they began to eat more processed snacks that are high in calories and low in nutrients. This led scientists to suggest that chickpeas reduce cravings for unhealthy foods.

Prunes

A study in Greece found that eating prunes as a dessert or snack reduces hunger. Prunes, like fresh plums, are rich in fiber. Fiber helps slow down the digestion of food, which keeps the stomach full for much longer. In addition, prunes regulate blood sugar and are good for bone tissue.

Lettuce and other leafy vegetables

Eating a salad with lots of greens before your main meal will help you feel fuller faster and consume fewer calories. Even though kale, lettuce, and other greens are virtually calorie-free, they can be quite filling due to their volume, and when combined with other foods, they encourage the consumption of less fat.

Lentils

Another representative of the legume family - lentils - is a very satisfying product. According to a study by the University of Toronto, its satiety even exceeds that of chickpeas, not to mention other legumes. A dish of lentils is much more satisfying than pasta with sauce. Lentils are a rich source of vegetable protein, fiber, potassium, iron, B vitamins, magnesium and calcium.

natural nut butter

A Brazilian study showed that natural nut butter regulates glucose levels in the body and increases the release of hormones that affect satiety. In other words, study participants ate faster and didn't want to snack until their next meal. Nut butter, as long as it's not loaded with additives and sugar, is a great source of energy for the body.

Pistachios, roasted and unsalted

A study of two groups of people participating in the same weight loss program found pistachios to be a healthier and healthier snack option. The only difference between the two groups was that one group ate pistachios and the other savory German pretzels. Participants in the first group showed a lower body mass index.

Raisin

A study in the journal Metabolism confirmed that raisin consumption, especially when combined with long walks, reduced appetite and reduced daily calories. In addition, researchers have noticed that raisins help lower cholesterol and sugar levels in the body. Raisins contain active antioxidants called anthocyanins, which, according to scientists, have a positive effect on the health of the body in general and heart function in particular.

Yoghurt natural

Compared to cheese, milk and water, yogurt has the greatest ability to satiate the body and reduce appetite. A UK study found that participants who ate natural yogurt felt 24% less hungry than those whose diet foods were cheese, milk or water. Yogurt is one of the healthiest and most nutritious foods, as long as it's natural and doesn't contain a huge amount of additives, sweeteners, and flavors. For example, Greek yogurt contains a huge amount of beneficial bacteria, calcium, proteins and does not contain sugar.

Eggs

According to scientists, eggs are highly nutritious and can reduce hunger for a long time. Several studies have shown that eating eggs for breakfast leads to less food throughout the day. In addition, eggs are an affordable and inexpensive source of protein and a huge amount of vitamins A, E and B12.

Cod

This delicious fish is low in calories but more filling than beef and pork. A European study confirmed this finding, reporting that participants ate significantly fewer calories for dinner after a cod meal compared to those who ate beef or pork.

Rye

Whole grain products containing this cereal are especially satisfying. This is probably due to the fact that the fiber contained in rye takes a particularly long time to be digested by the stomach, and therefore restrains the feeling of hunger.

Tofu

Tofu is considered a food exclusively for vegans and vegans. People who do not limit their diet seem to think that there is simply no need to eat this strange product. However, dietitian advice says it's worth a try, simply because tofu is more satiating than, say, chicken. An Appetite magazine study found that a tofu-based lunch allowed a group of participants to feel less hungry for several hours longer than those who ate chicken. In addition, tofu, like many other soy products, helps to normalize blood pressure and cholesterol levels.

A satisfying food doesn't have to be high in calories, and to curb your appetite and not hurt your weight loss process, you need to include these foods in your diet. They give you a feeling of fullness for a long time, which means that the number of snacks and the number of calories you consume will decrease.

Potato

There are 161 calories in one medium potato, and in terms of volume, this is already a third of a side dish. This is the most satisfying product, it prolongs the feeling of satiety more than a portioned piece of white bread. If you do not fry potatoes, then this is quite a dietary, vitamin product.

Oatmeal

This is the most nutritious cereal, its calorie content per 50 grams (dry product) is only 187 calories. In addition, oatmeal has a beneficial effect on the work of the gastrointestinal tract and increases your metabolism. Choose only varieties that should be cooked for as long as possible - it is in such oatmeal that the most vitamins and nutrients are.

Durum wheat pasta

Pasta has long been recognized as a dietary product - a source of long-term carbohydrates that provide energy for several hours. If you do not add fat or sauce, they can be eaten daily - there are 172 healthy calories per 50 grams of dry pasta.

Lean meat, fish, legumes

These products are not deposited on your body and are not stored. This is an excellent source of proteins, without which good muscle work and a surge of strength are impossible. Therefore, if you want to snack often - think about whether there is enough meat, fish and beans in your diet?

Eggs

One egg contains 78 calories, as well as vitamins and proteins - protein - that help keep you feeling full for as long as possible. Add 1 egg to breakfast - and most likely you will calmly hold out until lunch. Or eat an omelet at night instead of a more high-calorie and carbohydrate dinner.

Pine nuts

These delicious seeds contain healthy fatty acids that support your heart and help you curb your appetite. Among all the nuts, it is worth choosing them if you want to keep your body in good shape - 14 grams of nuts contain 95 kilocalories.

Cottage cheese

Even not fat-free, it is well absorbed and perfectly saturates, preventing the body from gaining weight. Cottage cheese contains proteins, fats, vitamins, and there are many ways to cook or season it! There are 169 calories in 100 grams of cottage cheese. This product contains proteins, fats, vitamins, mineral salts and is a dietary product.

Soft cheese

Cheese such as feta or goat cheese contains acid, which increases the feeling of fullness and makes the body work hard to absorb it, and therefore expend more energy. The same linoleic acid is also found in processed cheeses, but they should be consumed carefully and preferably in small quantities.

oranges

Oddly enough, the orange leads in satiety among all fruits and citrus fruits. The fiber it is rich in gives a feeling of satiety for a long time. One medium-sized fruit has 59 calories.

Black chocolate

If you cannot do without dessert, then dark chocolate - a few squares of it - will perfectly save your sweet tooth from a breakdown and saturate more than other desserts. Of course, chocolate cannot catch up with a 300-gram piece of cake, but its use will not result in weight gain either. The ingredients in chocolate tend to slow down digestion - hence less food cravings. There are 170 calories in 28 grams of dark chocolate.

We have studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, ginger, eggs and beans, nutritionists advise to have on the table.

Vegetables and greens

Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).

Bell pepper. Or, as we still used to call it, bell pepper. Not only is it bright, crunchy, and slightly sweet, but it's also a great source of antioxidants and vitamin C.

Broccoli. These dark green florets are useful both fresh and frozen: they easily outperform many vegetables in terms of protein, fiber, and vitamins K and C.

Carrot. The main source of carotene, which is necessary for a person to grow cells and ensure a healthy condition of the skin, mucous membranes and eyes.

Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and are able to protect the gastrointestinal tract from the occurrence of ulcers and cancerous tumors.

Cucumbers. They are almost 95% water, making them one of the lowest calorie vegetables. They are low in fat, protein and carbohydrates. Despite this, cucumbers are high in vitamins and nutrients (especially potassium).

Oleg Iryshkin

We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). The downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, before use, it is better to remove the skin from tomatoes and cucumbers. The second "pitfall" is the wrong cooking time. For example, cereals should be cooked until "al dente", but many of them are digested, thereby destroying the chemical structure of the product.

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys the fungus) effect.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immune-boosting properties.

Anna Ivashkevich

The chemical composition of ginger root is unique: vitamins B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, perfectly fights inflammatory diseases and is even able to reduce toxicosis during pregnancy.

Curly cabbage (kale). This species undeservedly remains in the shade of broccoli, cauliflower and white cabbage. Grunkol, or cabbage-kale (as curly cabbage is also called), contains all the necessary amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then just add that in terms of nutrient density, it has no equal among all green leafy vegetables.

Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which has a positive effect on the cardiovascular system, vitamins B and C, and many minerals. Onion retains almost all of its beneficial properties even after cooking.

Tomatoes. The eternal dispute about what a tomato is - a berry, a vegetable or a fruit, seems to have been decided in favor of the latter. Be that as it may, senor tomato contains not only vitamins A, B2, B6, E, K and various trace elements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.

Sweet potato. Sweet potatoes, despite the high level of glucose, are recommended for diabetics because they are able to stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than those of ordinary potatoes.

String beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain many vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion, can reduce blood sugar levels and the risk of heart attack.

Fruits and berries

Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high content of fiber, vitamin C and antioxidants.

Avocado. They differ from other fruits in that they are 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - available.

Bananas. Not only is it one of the world's most popular berries (yes, a banana is a berry, not a fruit) and a favorite post-workout meal, it's also the best source of potassium, as well as fiber and vitamin B6.

Blueberry. One of the most powerful sources of antioxidants of any food. And you probably know about the benefits of blueberries for vision since childhood.

oranges. All citrus fruits have long had a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.

Strawberry. Beneficial for the body is not only low in carbohydrates and calories, but also vitamin C, fiber and manganese.

cereals

Lentils. A very tasty and satisfying variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

Oleg Iryshkin

Lentil is an ancient crop. It is rich in plant proteins and complex carbohydrates that can keep you full for hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves bowel function and serves as food for beneficial microflora.

Beans. By the amount and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition in case of heart failure and diseases of the kidneys, liver and gastrointestinal tract.

brown rice Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note a positive effect on blood sugar levels, blood pressure and the prevention of colon and pancreatic cancer.

Oats. This cereal, in addition to the numerous minerals and vitamins that make up its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of "bad cholesterol".

Quinoa. It does not contain a single gram of gluten, only healthy fiber, magnesium and vegetable protein. Quinoa is an incredibly filling food that can be one of your best allies in your fight against extra pounds.

Nuts and seeds

Almond. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists claim that almonds help in the fight against excess weight and speed up metabolism.

Chia seeds. A favorite product of the ancient Aztecs, it has become popular with vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily dose of magnesium, manganese, calcium and other nutrients.

Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you with weight loss.

Macadamia. Not the most popular nut in Russia, it differs from its counterparts in a high level of monounsaturated fats (the healthiest) and low levels of omega-6 fatty acids (not the most useful). It costs no more than hazelnuts and is sold in large supermarkets, you just need to carefully inspect the shelves.

Walnuts. Only 7 nuts a day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular disease. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.

Peanut. These beans (mistaken by many as nuts) are rich in antioxidants, nutrients, and can help shed a few extra pounds. The main thing - do not replace whole peanuts with peanut butter, otherwise everything will turn out exactly the opposite. Roasted peanuts, however, should not be carried away in any case.

Sweets, pastries and condiments

Dark chocolate. The sweetest item on our list contains half the daily requirement for iron, magnesium, manganese and antioxidants. Recommended for people with high blood pressure.

Oleg Iryshkin

The most useful dark chocolate with a high content of cocoa beans and a minimum sugar content. So, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, including chocolate in your diet, you need to know the measure and not consume this product in excess, beyond the calculated biological balance of food components and individual daily calorie content.

Anna Ivashkevich

The simpler the composition of dark chocolate, the better. Ideally, it should contain cocoa liquor, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of grated cocoa, for example, 99% is the largest amount of cocoa. Such a product is rich in potassium, magnesium, phosphorus and contains a small amount of vitamins B and E. Its use helps stabilize cholesterol levels and improves mood (due to a decrease in cortisol production). The average daily portion of dark chocolate should not exceed 25 grams.

Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be difficult to find it in our stores, so we offer regular multi-grain bread as an alternative.

Homebaked bread. If you want to eat healthy bread, you have to cook it yourself. But in homemade bread there will definitely not be gluten, and the amount of carbohydrates will not be as high as in regular bread.

Apple vinegar. It is indispensable not only when preparing a salad, but also when dieting: apple cider vinegar dulls the appetite and makes you feel full for much longer. It will also help lower blood sugar levels.

Olive oil. The healthiest oil in the world contains powerful antioxidants that can boost the immune system and lower blood pressure and cholesterol levels.

Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help to cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products and meat

Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it has even more protein than meat or fish.

Yogurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content of beneficial bacteria, it also improves digestion.

Butter. Natural farm butter contains not only essential saturated fatty acids for our body, but also many nutrients and vitamins A and K2.

Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.

Salmon. This fatty red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and the proper functioning and nutrition of the human brain.

Sardines. Small but very useful marine fish that can give the body 2 times more calories than white fish. In addition, they contain a large amount of phosphorus, potassium, calcium, magnesium and other minerals and a complex of vitamins A, D and B. Unsaturated fats from sardines are considered more beneficial than saturated fats of animal origin.

Shellfish. Mussels, snails and oysters occupy one of the first places among all products in terms of the amount of nutrients. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And oysters are generally decent almost nowhere to be found - except perhaps on Sakhalin and in Vladivostok.

Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they have a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.

Trout. An interesting fact that says a lot about this fish: it lives only in clean water. According to the content of nutrients, trout can be compared with salmon: a lot of vitamins A, D, B, E and omega-3 fatty acids.

Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with caviar of some commercial species. Vitamins of groups B, A, E, PP, two dozen micro and macro elements and omega-3 fatty acids improve the functioning of the eyes and brain and reduce the risk of cardiovascular diseases by 2 times.

Probably the most unpleasant thing about diets is the constant feeling of hunger.

So you think: “What else would you eat to lose weight ?!” The main thing here is to choose such an IDEAL product that is low-calorie and at the same time satisfying, healthy, tasty (to delay hunger pangs for several hours) and, what is there, large enough in volume to please the eye. Such products do exist, no matter how fantastic it may sound. What makes them so satisfying? Fiber and protein. Their high content in the product allows you to eat a large portion without getting extra calories that will lead to weight gain.

So, eat and lose weight:

Baked or boiled potatoes

Don't neglect potatoes, especially if you love them the way I do. Potatoes are often unnecessarily demonized by dieters due to their supposedly high calorie and starch content. In fact, potatoes are a tasty and not at all harmful in terms of losing weight, a hunger quencher. The starches found in potatoes are very good at suppressing appetite. This is a special type of starch that resists digestive enzymes, so potatoes take a long time to digest. You just need to cook it without fat and, if possible, without salt. It is perfectly possible to fill up on one medium-sized boiled or baked potato - it has about 100-120 calories, a lot of vitamins, fiber and, most importantly, a lot of potassium, which is necessary for maintaining water balance and good heart function. By the way, chilled potatoes delay the feeling of hunger even more.

Soups are generally good to satisfy hunger. They have a high liquid content, which immediately fills the stomach and causes a quick feeling of satiety. Bean soup is doubly good - it contains a lot of fiber, complex carbohydrates and protein. All these ingredients are digested for a long time, slow down the flow of sugar into the blood, so you will feel hungry for a very long time. And all this "wealth" - for about 150 calories per plate. Just don't add fat, potatoes, and be stingy with salt. Other legumes are also good: peas, beans, chickpeas, lentils.

Eggs

Eggs are an indispensable product that contains a lot of protein and all nine essential amino acids that our body does not produce itself. Once in the digestive tract, these amino acids trigger the production of hormones that suppress appetite. I do not advise, as some diets recommend, to get rid of the yolk. A whole egg has only 78 calories. But about half of all proteins and most of the other valuable nutrients are found in the yolk. For more satiety, combine eggs with fresh vegetables, such as in a salad. Eggs pair well with tomatoes (plus 20 calories per tomato), cucumber, spinach, and green salad (about 10 calories total per cup of greens and per cucumber).

Yogurt

Sour-milk, low-fat, sugar-free foods are great food for those who want to lose weight. The protein and calcium contained in them will quickly reduce weight, and the proteins are also satisfying in their own right. For more satiety, you can add a little raw oatmeal, bran, any boiled cereals, berries or chopped fruits to yogurt.

Oatmeal and Quinoa

Oatmeal owes its well-known satiating properties to its high fiber content and ability to absorb liquids like a sponge. Cooked or soaked in milk, water, or juice, oatmeal swells up, and even a small amount of it perfectly satisfies hunger for a long time. It is only advisable to choose not instant oatmeal (it is less useful), but a good healthy "Hercules", on which more than one generation of Russians has grown up. For even more flavor and health, spice up oatmeal with cinnamon (do not skimp on a whole teaspoon) or a few nuts. Cinnamon is known for its ability to stabilize blood sugar levels. And nuts are rich in protein, fiber and unsaturated fats, which also balance insulin levels.

By the way, if you're tired of oatmeal, try replacing it with quinoa - another healthy low-calorie cereal with the highest protein and fiber content of cereals - 6 grams of protein and fiber per serving of quinoa.

Apples

Along with being fairly low in calories for a fruit, apples are one of the few fruits that contain pectin, which naturally slows down digestion and makes you feel full. Unfortunately, malic acid irritates the stomach for many and, on the contrary, causes a feeling of hunger, so it is advisable to supplement the apple with a small amount of other healthy foods: oatmeal, a couple of nuts or half a glass of kefir.

Popcorn from the microwave

Microwavable oil-free popcorn is a very low specific energy food, meaning you can eat as much as 3 cups of popcorn for 100 calories, keeping you full for a long time. Compare with chips - only a quarter of a cup of chips or crackers has such a calorie content. Eating this amount of popcorn is a great time killer and takes up a lot of stomach space, which means you can peck at it while watching a movie or TV show without harming your figure. Just do not get carried away with salt or sugar. Not tasty enough? Flavor the popcorn with paprika or, if your stomach is tolerant, hot pepper. Get the double benefit of taste and metabolism.

Most drinks, with the possible exception of milk and kefir, do not satisfy hunger well. Smoothies are a happy exception. These are high-fiber vegetable, fruit or mixed smoothies based on juice, milk or water. They are high in fiber and complex carbohydrates, which stabilize insulin and delay hunger. Vegetable smoothies are especially useful, they have less sugars compared to fruit ones. Good smoothie ingredients are skimmed milk, oatmeal, apples, kiwis, grapefruits, bananas, papaya, strawberries and other berries, pumpkins, carrots. For sweetness, you can add a little honey - half a teaspoon per glass.