In addition to choosing the right foods, it is very important that we chew them well. The feeling of satiety takes 20 minutes to reach the brain. By eating slowly, we will eat less food.
There are people who suffer because they feel they need to satisfy their appetite continuously. Therefore, today we bring 7 foods that eliminate hunger , or at least help it, without going through a large calorie intake.
Although this may depend on the age and metabolism of each, there are some foods that eliminate hunger, as they help us feel full without the need for large quantities.
It is important to emphasize that a balanced diet is, in general, more satisfying than a diet rich in fats and sugars. Next, we highlight the most satisfying foods and some tips that will help us avoid hunger attacks.
Foods that eliminate hunger: Fruits and vegetables
Some of the foods that eliminate hunger are fruits and vegetables, especially raw, they help us to satisfy hunger and to nourish our body with vitamins and minerals consuming few calories. The combination of fiber and water fills our stomach easily and, although they can also be quickly digested, they will help us resolve those moments in which we feel a need to snack on something.
A good option are fruit smoothies . We can mix some fruits and mix them with water, as well as sweeten them with a little stevia. In contrast, natural juices are not so satisfying, since in most cases they no longer contain the fiber of the fruit and have a high sugar content.
Another very healthy option is gazpacho . A shake of vegetables (tomato, pepper, cucumber, …) that we will take without filtering, so that it retains its natural fiber.
The majority of flours and cereals that we consume today are refined, since fiber has been extracted. If we consume them whole, they will be more satisfying and beneficial for our body . We can choose whole foods such as rice, bread, flour, etc.
The agar-agar is an algae that helps us to curdle food , since it works like a jelly. This seaweed is one of the foods that eliminate hunger, thanks to its satiating effect. As its thickener function is also in the stomach, where it is mixed with gastric juices, increasing its volume and producing this sensation.
In addition, it is very cleansing , helps to get rid of toxins and improves bowel function, avoiding constipation, as claimed by experts in medicinal plants.
We can use it to thicken soups and stews, and also to prepare gelatin desserts with fruit juices or vegetable drinks.
The legumes , now somewhat forgotten, are an excellent food. They are rich in protein, so they can be the main course of a meal, accompanied by a little vegetable and / or cereal and thus increase their biological value and their proteins will be more complete.
Also, unlike animal protein, they are rich in fiber. In fact, when eating them normally we already noticed intestinal improvements.
If we tend to bad digestions, we can cook them with a little cumin, curry or fennel, and not mix them with too many foods. Also, they can be crushed and taken as puree.
An ancient remedy
We can make a highly satiating preparation following an ancient remedy, which contains psyllium :
- Flax seeds.
- Wheat bran.
- First, we grind the ingredients and mix them equally.
- Then, we will take one or two tablespoons of this preparation and mix them with a glass of water.
- Finally, we will take it 10 or 15 minutes before each meal.
With this preparation, we will quickly notice how we do not have the need to ingest so much.
Many times we confuse hunger with thirst , and sometimes it is “emotional hunger” or the need to put something in our mouths. For those moments there is nothing better than drinking two glasses of water.
In fact every time we are hungry we can drink water. If hunger continues five minutes later, then we can eat something.
It is important that the water is lukewarm , avoiding to take it very cold, since it can hinder the digestion of the foods.
Chew food well
We can not stop commenting on the importance of chewing food well to help satiate the appetite. Hunger lasts about 20 minutes when we start eating. If we chew well we will not need so much food , and we will also make a better digestion of what we have eaten.
However, the most effective way to feel fuller is to follow a varied and balanced diet, taking care of the quantities and dividing the meals by 5 a day. That is, more meals in less quantities without spending 4 hours between meals.