Foods with high fiber content take up more volume in our stomach, creating a feeling of fullness more easily. In addition, since it is absorbed slowly from the intestines, it does not increase blood sugar quickly, thus making us feel hungry later and keeping the blood cholesterol level balanced. The body burns more calories when digesting fiber foods, which supports weight loss.
Another food group that can provide satiety is fats. Healthy and high-quality fats prolong the feeling of fullness because they are difficult to digest. It also supports our immune system. Then, for those who say "I can't cope with my hunger", "I want to eat all the time", "I get hungry often at night", I have chosen a diet with high fiber content and healthy fats that will keep you full for a long time and make you feel fitter, so that you do not stay hungry while dieting. 10 friendly foods
1. ADD OATS TO BREAKFAST
Thanks to its high amount of beta-glucan fiber and good vegetable protein content, it helps you stay full and fit for a long time. . You can sweeten it with dried fruits and consume it with milk.
2. EAT WITH CHIA SEEDS
More calcium than milk, more omega-3 than salmon, more than green tea. It is the seed of a plant from the mint family that contains antioxidants. It keeps you full and you can make it a part of your daily diet and consume 1-2 tablespoons a day.
3. DON'T HAVE A BREAKFAST WITHOUT EGG
A high-quality protein with high bioavailability. Egg, which is a source of food, is one of the foods that keep you full.
2 CUP OF CINNAMON GREEN TEA PER DAY
Green tea, which contains epigallocatechingallate and caffeine, has a positive effect on metabolic rate. It has effects. Studies have shown that people who drink green tea regularly gain weight 45 percent slower than those who do not drink it. You can also curb your sweet tooth with the cinnamon added. That's why you should drink at least 1 -2 cups of green tea every day.
5. OLIVE OIL SALAD WITH FRESH RED PEPPER ADDED
Vegetables, with their high fiber content and density, are digested in the stomach. They take up a large volume and help us feel full more quickly. These vegetables, which are very low in calories, are also a solution to a possible constipation problem. Add it to salads When red pepper and some olive oil are added to it, the time it takes to feel full is extended.
6. BUCKWheat INSTEAD OF BREAD
Instead of bread as a side dish, it leaves the stomach later. Buckwheat, which is slower to digest, is an ideal choice for those who want to lose weight. In addition, it balances blood sugar and is low in fat. It is also very rich in vitamins and minerals.
7. MEETING OF YOGURT AND HOT PEPPER
The capsaicin substance in hot pepper accelerates the metabolism with its thermogenic (increasing body temperature) effect and It provides more fat burning. When added to yoghurt, which is a high source of calcium and protein, it becomes easier to digest and consume. In addition, those who consume yoghurt get rid of fat around their waist more easily than those who do not consume it.
BROCCOLI, A STORE OF VITAMIN 8.C
Broccoli, which is on the agenda with its cancer-fighting feature, has many ingredients in it. It is a complete source of healing thanks to the substance. Broccoli, which is also rich in vitamins, fiber and calcium, is indispensable for the slimming process. When consumed with meat dishes, it supports the treatment of anemia by increasing the absorption of iron thanks to its high vitamin C content.
Steam the broccoli without losing its color and texture, drizzle plenty of lemon, 1 teaspoon of olive oil on it and enrich it with spices.
9. COFFEE WITH MILK
Coffee prepared with skim milk can be a great snack during the slimming process by suppressing hunger signals. In this way, you can feel full for a long time.
10. AVOCADO
The time to stay full becomes longer, especially when half a portion of avocado is consumed with the meal. As a result of the research, it was revealed that women who did this felt 22% fuller and the feeling of eating after three hours decreased by 24%.
In addition, avocado is a good source of vitamin B6. You can eat avocado, which keeps you full, whenever you feel hungry.
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