Foods That Satisfy Appetite and Help with Dieting

Many people associate dieting with going hungry, but it does not have to be that way if we follow a balanced and healthy diet. There are foods with few calories that help satisfy appetite and make the wait between meals more pleasant.Farmaciasdirect brings ten ideal foods so that you do not snack between meals, or if you do, so that they are healthy, low-calorie foods.

Why do we feel hungry?

The hypothalamus is the brain centre responsible for controlling the hunger circuit. When our stomach is empty, our body produces a hormone called ghrelin that sends acids to the brain, which interprets this as 'hunger'. Nutritionists recommend eating foods rich in protein and fibre, because they are assimilated more slowly and provide a greater feeling of satiety. On the other hand, foods rich in carbohydrates increase the feeling of hunger because they are assimilated more quickly.

Tricks to curb cravings

• The satiety signal takes around 20 minutes to reach the brain, so eating slowly will help us feel satisfied more quickly.
• Avoid eating foods very rich in carbohydrates, because they increase blood glucose levels and more insulin is secreted to facilitate storage. This generates a rebound effect that lowers glucose levels and makes the feeling of hunger appear again.
• Drink two glasses of water 10 minutes before each meal. This will satisfy appetite and help avoid eating more than necessary.
• Schedule physical activities between meals to help you forget your appetite and speed up your metabolism.

Now, here are ten ideal foods to satisfy hunger

• Pear: It is a fruit rich in potassium. It regulates blood pressure and reduces the likelihood of cardiovascular disease. A pear between meals is ideal for calming appetite. Its high pectin content supports weight loss.

• Soya: It is the vegetable protein with the least fat. Its amino acids provide the perfect amount of essential proteins for the body. In dairy-style format, it is recommended both as an afternoon snack or at dinner.
• Legumes: They are nutritionally balanced foods and satisfy hunger. They contain a mixture of fibre, slow carbohydrates and proteins. In small amounts they are ideal for lunch, provided they are not accompanied by fats.
• Oats: They are perfect for breakfast. With this food you can reach lunch without snacking. Oats contain a high amount of fibre and also good protein levels. It is recommended to accompany them with fruit, yoghurt or milk.
• Carrots: They contain a large amount of water and fibre that fill the stomach. They have vitamin A, which helps prevent premature ageing and protect the skin from solar radiation; they are also perfect to eat anywhere because of their size.
• Nuts: They are rich in protein and healthy fatty acids. Their hardness means you have to eat them slowly, which helps satisfy appetite. Walnuts, almonds and hazelnuts are preferable, but unsalted and untoasted.
• Apples: They are one of the best foods for satisfying appetite. They have a high fibre content, even more so if eaten with the skin. They are ideal to eat away from home because they keep perfectly.
• Lean meat: This is a type of meat containing less than 10% fat per 100 grams. Its protein is very healthy and most types have low calorie levels. Examples include turkey, rabbit, beef, pork or lamb.
• Chicken: This food belongs to the lean-meat group, but deserves a special mention for its qualities. It has more than 20 grams of protein per 100 grams and provides fewer than 150 calories. It is perfect to eat at dinner because it stimulates metabolism during digestion and uses a lot of energy.
• Oily fish: It contains a high level of protein and omega 3 fatty acids, key to maintaining good health. We can use it in salads and in a wide variety of dishes. Tinned fish is also a good alternative when we are away from home.