When you eat 12 apples or 2 cups of oatmeal in one sitting, your stomach will undoubtedly be full and you will not be able to eat anything for a long time. However, there are some foods that have exactly this effect, and it is possible to lose weight by staying full for a long time with these foods. Nutrition and Diet Specialist Dilan Eker: “While the food you eat to lose weight contains fewer calories, it should take up more space in your stomach and stay there for a longer time, providing a feeling of satiety. "The amount of fiber and protein in a food, its volume and the amount of water it contains are the most determining factors in the feeling of satiety," he says. Nutrition and Diet Specialist Dilan Eker explained 10 foods that help you lose weight by ensuring satiety and made important warnings and suggestions.
1. Egg
Egg is a nutritious, high-protein miraculous food that has a strong effect on the feeling of fullness. A whole egg contains all 9 amino acids that your body cannot produce, and after these amino acids are digested, they trigger the release of appetite-suppressing hormones in your intestines.
2. Oatmeal
Oatmeal is a whole grain with a very high filling power due to its high fiber content and high water absorption capacity. Soluble fibers such as beta-glucan found in oats concentrate by attracting water in your stomach and delay stomach emptying, helping you stay full for a long time.
3. Low-fat meats
Proteins, which are found in high amounts in meat, chicken, turkey and fish and are the macronutrient with the longest satiety period; It affects satiety hormones such as ghrelin and GLP-1. Low-fat red meat, chicken/turkey breast meat and fish contain high protein and low fat, making you feel full and full for longer.
4. Sweet potato
Did you know that 1 cup of boiled or baked sweet potato has the same calories as 1 thin slice of bread? Rich in antioxidants, sweet potato, with its high water and fiber content, helps you stay full longer and eat less at the next meal compared to other foods with the same energy.
5. Legumes
Nutrition and Diet Specialist Dilan Eker “Vegetable protein sources are chickpeas, beans Legumes such as beans, lentils and black-eyed peas are powerful dietary weapons to ensure satiety. They are rich sources of fiber and protein. "At the same time, thanks to their resistant starch content, they help sugar enter the circulation more slowly compared to other carbohydrates."
6. Green leafy and sulfur vegetables
Especially green leafy vegetables such as spinach, arugula, parsley and sulfur vegetables such as cabbage and broccoli contain high fiber and water. These vegetables, which are high in volume and very low in energy, are some of the most important nutrients in losing weight and reaching satiety. At the same time, since it takes time to consume and chew vegetables, the eating time is longer and we feel more full and consume fewer calories in a longer time.
7. Pineapple, apple and orange
Since fruits contain high amounts of water and pulp, they take up more space in the stomach than fruit juice or desserts with the same calories and contribute to the feeling of fullness. Especially pineapple, apple and orange have high pulp and water contents and saturation indexes. You can get more pulp and stay full for longer by washing the apple with plenty of water and consuming it with its peel, and the orange by peeling it thinly and consuming the white pulp underneath.
8. Yogurt
Yoghurt, which is a good source of protein, also helps reduce abdominal fat and stay full for a long time, thanks to the CLA 'conjugated linoleic acid' it contains. Studies show that people who consume yoghurt regularly have lower waist circumferences and body mass indexes.
9. Buckwheat, quinoa, bulgur
Whole grains such as buckwheat, quinoa, and bulgur contain high fiber and relatively more protein than other grains. These whole grains, which have a low glycemic index, help activate appetite-suppressing hormones in the intestines, thanks to the fiber they contain. When replaced with white flour, bread or rice in the diet and consumed with portion control, they contribute greatly to long-term satiety and weight loss
10. Curd cheese
Nutrition and Diet Specialist Dilan Eker said, “Curd cheese is relatively low in fat content and energy, and is very high in protein. A short type of cheese. "Curd cheese, which is also an important source of calcium, helps you feel full for longer and helps with weight control, thanks to its high protein content and volume," he says.
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