Has your stomach growled so loud that it is heard by the next table, even though you have had breakfast before? Like it or not, we have all been victims of soaring appetite for no reason, which can cause you to give up on the trap of junk food too quickly - and, of course, gain weight.
However, did you know that choosing the right and filling food can prevent you from being hungry continuously?
Foods high in fiber and protein help you fill longer
Try one of the super filling foods below to keep your appetite under control.
The latest medical research has found that soy protein can make us feel full longer because of its high fiber and protein content. Consumption of soy can also prevent you from snacking on unhealthy foods between meals, as well as preventing you from feeling hungry late at night.
Not only that, soy protein is also low in fat, low in carbohydrates, and has a low glycemic index, so it won't cause a rapid rise in blood sugar after eating. This prevents excessive insulin secretion. Stable blood sugar and insulin levels will reduce your hunger, and reduce the number of calories stored as fat in the body.
Each medium sized apple has 4.4 grams of fiber. Chew a fresh apple about half an hour before eating - fiber and apple juice will fill your stomach so that your lunch portion will be less.
Eating half an avocado at lunch helps you feel full longer until late in the evening, according to a study published in the Nutrition Journal, quoted from Health.com.
Avocados not only contain high doses of monounsaturated fats, but are also enriched by a large portion of fiber that is good for the body. One medium sized avocado has 13.5 grams of filling nutrition.
Just remember, even though avocados are highly nutritious, this creamy green fruit also contains non-playful calories (around 140 calories per medium size) - only half the fruit is consumed every time.
Salmon is a high-protein side dish that is often numbered. In fact, salmon is a good source of omega-3, as a means of losing weight by increasing glucose sensitivity, reducing insulin resistance, reducing inflammation, and accelerating the process of fat oxidation.
Double the health benefits of salmon by combining this freshwater fish with roasted /stir-fried vegetables as a side dish, such as artichokes, spinach or broccoli, all of which give you at least 5 grams of fiber per serving.
A recent study from the Biomedical Research Center in Baton Rouge, LA, found that people who ate eggs at breakfast had lower levels of ghrelin (appetite hormone that instructs the brain to eat), and PPY levels (a hormone that makes you full) higher.
Eggs are the right and healthy combination of protein and fat, so they will be more filling than other breakfast foods. And, don't worry about the cholesterol content of eggs. Apart from egg yolks which have high cholesterol levels, eggs are not the main suspect in increasing blood cholesterol. If you're still worried, try liquid egg white - which also contains protein and can delay hunger.
6. Non-starch vegetables
Vegetables that are high in fiber and rich in water content, such as cucumber, spinach, broccoli, carrots, zucchini, celery, cabbage, kale, and brussel sprouts are very low in calories but high in antioxidants.
Broccoli and brussel sprouts, part of the family of cruciferous vegetables, are packed full of nutrients and have anti-cancer properties. A cup of boiled broccoli has 5.1 grams of fiber, while brussel sprouts contain 4.1 grams of fiber. Fiber adds mass to your food, which gives you satisfaction to keep chewing, plus feeling full stomach longer.
If you are not the type of person who likes raw vegetables, put these vegetables in your sandwich, soup or omelette.
7. Clear broth soup
Studies have shown that satisfying combinations of liquids and solids from warm broth soup can suppress your appetite - rich in fiber from vegetables and non-fat proteins from meat broth (chicken /red meat /seafood), and warm liquids consuming plenty of space in your stomach - with less calorie intake.
According to a recent study from Pennsylvania State University, women who ate a bowl of servings of warm rice and chicken soup low in calories as breakfast ate 100 fewer calories at lunch than women who started the day with rice and a piece of grilled chicken.
Interested in trying chicken soup as a breakfast menu? It's okay, as long as you make sure you choose clear broth soup, not the thick cream that can be a source of high fat and calories.
A practical way to quickly fill up
It's difficult if you can't avoid favorite foods that actually make you hungry fast, or you can't help yourself and always eat large portions. However, maintaining a portion of food and paying attention to calorie intake is very important not only to maintain weight in the ideal number, but also to reduce your risk of chronic diseases due to poor diet, such as type 2 diabetes.
One practical solution that you can do so that you don't overeat is by snacking on one bar SOYJOY , two hours before eating. The high content of soybean and fiber in it makes you full longer, so that when it comes time to eat big, you will not be crazy to take an excess portion of carbo such as rice, noodles, or bread, because hunger has diminished.
SOYJOY also does not contain added sugar so that it can be the right choice for diabetics who want to pay attention to food portions while keeping blood sugar stable.
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