The 16 most satiating and ideal foods for weight loss

Losing weight in a healthy way is now much easier.

Human beings need to feed ourselves, but not everything we eat nourishes us in the same way.

There are foods that contain a multitude of vitamins and minerals and that are good for our health, and there are others, such as food, that are good for us.and there are others, such as processed food, that seriously damage our health and favor obesity.

• Recommended article: "Types of obesity: characteristics and risks".

Satiating foods and their characteristics

Not all foods are good for keeping our appetite at bay and allowing us to go without eating for several hours, as some make us feel full very quickly, but make us hungry soon after. Unlike the latter, satiating foods are ideal for weight loss or to control our appetite..

These foods are usually of natural origin, with high fiber content. Fiber that helps slow digestion and control weight is soluble fiber, which is found in cucumbers, blueberries, beans, oatmeal, and nuts, among other food products. Also, satiating foods usually contain proteins or complex carbohydrates, that is, they have a low glycemic index, and can be rich in water.

Satiating foods: what are they? Useful examples

There are some foods that meet these characteristics. But what are satiating foods? what are satiating foods?

In the following list you can find 16 foods with appetite-controlling properties.

1. Soup

Soup is one of the foods with the lowest caloric value that helps control appetite. Its high water content allows us to feel full longer and, therefore, will help us lose weight if that is our intention. In addition, if we add chicken or vegetables we will benefit from the extra contribution of proteins and fiber, making it a more satiating food. Of course, the added pasta or noodles must be wholemeal if we want a highly satiating food.

2. Quinoa

Quinoa is a cereal of ancestral origin, with great nutritional properties.with great nutritional properties. It is rich in protein and fiber and has a great taste. Both nutrients make quinoa a very satiating food. In my opinion, it is one of the most delicious on this list.

3. Eggs

Eggs are rich in protein and some studies indicate that it is one of the most satiating foods.. Research showed that people who ate an egg for breakfast instead of a bagel felt more satisfied up to 36 hours later. In addition, this is one of the most nutritious foods, with a large amount of vitamins and antioxidants.

4. Popcorn

Research has shown that popcorn is more satiating than other snacks such as chocolate or potato chips.. Possibly, the reason is that it has a low energy density and is rich in fiber. However, if you are going to consume this product, do not buy it from a machine or add butter, sugar or salt. These are not healthy options.

5. Flaxseeds

Flaxseeds are a high-fiber food and, therefore, a satiating food.. When ingested it increases in size with liquids, and occupies more space when it reaches the stomach. Ideal for weight loss.

6. Lentils

A great source of protein that also contains many minerals, fiber and vitamins.. A low-calorie but highly satiable food. A good alternative for weight loss.

7. Almonds

Nuts are a great source of fiber, vitamins and proteins, and a great alternative for snacking.. The almond is especially satiable because it is a food that provides a lot of energy despite its small size. This is mainly due to its healthy fat content.

8. The apple

The apple is another of those foods with low energy density, but that keeps you satiated for a longer time.. It contains fiber that helps slow down digestion and allows you to feel fuller for longer. Unlike bananas, which provide instant energy, apples have a low glycemic index, and therefore provide energy slowly.

9. Beans

Beans also contain a high amount of fiber and protein to help you control your appetite.. One study showed that their research subjects were more satisfied for longer when eating beans than grains such as wheat.

10. Peanut butter

Peanut butter is another delicious food that is not only nutritious, but also satiating.. As with almonds, it is rich in fiber, protein and unsaturated fats. Unsaturated fats, better known as healthy fats, help you stay full longer. In addition, peanut butter contains other healthy nutrients, for example, vitamin E.

11. Fish

Fish is a protein-rich food that, in most cases, also contains polyunsaturated fats, such as omega-3 fatty acids. A food low in calories but with a great satiating power..

12. Oatmeal

Oatmeal is another nutritious cereal, one of the richest in protein content.. It is a food widely used by athletes and people who want to lose weight, because it provides energy for longer, causing the digestion is done more slowly than normal. Therefore, hunger takes longer to arrive.

13. Greek Yogurt

Greek yogurt is a product rich in proteins with high Biological value, which can be consumed as a dessert, breakfast or even a snack.It can be consumed as a dessert, breakfast or even as a snack. Its satiating power is one of the highest, as shown by numerous studies. If we also add a spoonful of whole oats, we turn this mixture into a very nutritious and even more satiating food.

14. Meat

Meat is a food rich in proteins and, therefore, it is very satiating.. The ideal is to consume lean meats, with low fat content. Whether it is chicken, pork or beef, meat helps you feel fuller for longer.

15, Brown rice

Brown rice is the version of rice that retains all its nutrients.. Among them fiber, which helps you feel full for a long time. It is a food rich in complex carbohydrates, so the body releases the energy it provides slowly.

18. Dark chocolate

Although chocolate enjoys a bad reputation, the same is not true for dark chocolate, that is to say, with a high cocoa content. It is still a food rich in fat, but eating it in small quantities can bring us many benefits. One of them is that it is satiating, as indicated by a study published in the journal Nutrition & Diabetes, since consuming it after a meal reduces subsequent calorie consumption by 17%.