Satiety is a determining factor when planning a balanced diet, not only when losing weight. Uncontrolled snacking between meals can ruin any diet and lead us to abuse undesirable products, which often do not even take away our hunger. Therefore it is important to take into account what are the most satisfying and healthy foods that we can include in our daily menus.
What is satiating food?
We speak of satisfying foods when referring to those who have a high nutritional density that leaves us satisfied for several hours after ingesting them. Because it is not just about eliminating that feeling of an empty stomach, we also want them to provide us with valuable nutrients for the body. Generally, both points go hand in hand.
Obviously, any food can leave us very satiated if we eat an excessive amount, but the idea is that we can include these foods in a balanced and consistent diet, according to our objectives or needs, for example, to lose weight.
Since satiety can be both physical and emotional, prioritizing products that prevent our guts from rumbling shortly after meals is a first step in controlling anxiety. Calories alone are not the most important thing, and we can often lose weight or improve our diet simply with healthier choices, combined with some exercise.
In addition to the uncontrolled snacking between meals, one of the great enemies of weight loss are low-calorie diets excessively restrictive. Eating a simple lettuce-based salad will probably leave us fiercely hungry, at the risk of storming the machine. snacks or chocolates.
It is therefore important that we include foods with a high nutritional density in our main meals, and that we also take them into account to calm hunger between meals. If we know that in the middle of the afternoon we are always hungry, we can go prepared in advance with healthy choices to keep the body satiated and well-nourished.
Below we review some of the most satisfying foods that will help us control all these factors, with examples of recipes to give variety to the diet.
Oats and other whole grains
With cereals, we do not refer to those for breakfast, and much less to its supposed presence in cookies or any ultra-processed. Both the popular oats and the wheat itself, rice or spelled, can be purchased in unrefined whole grain, as well as wholegrain flakes. The less processed it is, the more satisfying it will be.
The oatmeal They are the easiest cereal to find in any supermarket, but whole-grain bulgur, barley or even rye are also worth trying. It should also be borne in mind that there are different varieties of oat flakes; If we can choose the larger flakes, not instant ones, they will be more satiating (although it may take longer to cook them).
Whole grains provide complex slow-release carbohydrates, plus plenty of fiber. If we take them with milk, yogurt or in a spoon dish, the feeling of fullness will be greater. We can include here quinoa, a nutritionally very complete pseudocereal that also provides us with a good amount of vegetable proteins.
Speaking of protein, eggs are a very easy wildcard food to include in any meal of the day. It is not surprising that in so many cultures they are routinely eaten at breakfast, as their fat and protein They help maintain satiety throughout the morning, and are very healthy.
Avoiding frying and highly recommended accompaniments such as the typical Hollandaise sauce of the brunch, We can take the egg boiled, cooked, in tortillas and scrambled, enriching salads, creams, soups and stews, or as a snack between meals.
Rich in fiber and vegetable proteins, they are a source of complex carbohydrates and they provide a lot of satiety when consumed in spoon dishes, avoiding sausages and unhealthy fats. If we cook them with brown rice or another cereal we will increase that satiating effect and also the nutrients.
Legumes, in general, require extra effort to the body to digest them, being lighter those that do not have skin. Outside of stews and stews, they can also be included in other preparations that we can even take away from home, for example using their flours.
In addition to chickpeas, we can use any legume to make versions of hummus and spreads, to take as a snack or to include as a dressing and vegetable sauce, toasts, etc.
We already know that they are very caloric but they have also proven to be allies in weight loss. This high concentration of calories makes them a very easy and comfortable resource to ingest in small amounts and in any place.
Your contribution of healthy fats, protein and fiber is responsible for them being so satiating, but they must be consumed in moderation. If they are also toasted, we can fall into an excess of consumption in one sitting before realizing the amount we have taken; For this reason, it is advisable to measure -approximately- the portions and consume them calmly and conscientiously.
In its flour format, We can make more satisfying homemade preparations such as bread or pancakes, although they are more effective when we consume them whole and natural. In the case of anxiety, the process of peeling the peels can help calm it and slow down its consumption. Natural butter or creams are also very satiating.
We can include them in the same type of products as nuts, because they are often combined with them to make satiating snacks and snacks, like some crackers. Except for the pipes, the seeds are more difficult to eat by themselves due to their tiny size, but we can include them in all kinds of dishes.
Sesame, flax or linseed, poppy, chia, sunflower, pumpkin … they are rich in fat, protein, fiber, and vitamins and minerals. They can be easily added to salads, yogurt, fruit and vegetable salads, stews, soups, omelets, homemade bread, cereal dishes or homemade appetizers, for example topping with hummus or a dressing.
More satiating than white, bluefish provides us with valuable healthy fats that are so beneficial for the cardiovascular system. Salmon, tuna, bonito, sardines, anchovies, mackerel … Out of season we can buy fresh fish frozen or trust quality preserves, very comfortable to include in any meal of the day.
It is only advisable to read the labels well and prioritize those canned fish that do not suffer from excess salt or oils of questionable quality. If what we are looking for is to lose weight, we can directly choose them naturally, to control the amount of extra virgin olive oil that we want to include according to the dish.
Although we are pointing to fat as a factor that contributes to satiety, it should be reduced when it comes to choosing pieces of meat. Do not abuse the red meat and sausages -and its variants-, that is why lean cuts of poultry are the most recommended in weight loss diets.
What interests us about the typical chicken or turkey breast is its high content of quality protein. Avoiding the skin, batters and fried, we can achieve that they are not insipid shoe soles with simple techniques such as applying a brine, a good marinade or precise cooking.
Plain yogurt and another whole dairy
We have to get rid of the idea that skimmed dairy is healthier, or the best for losing weight. Numerous studies only confirm that whole versions of yogurt or milk have many more health benefits, and they are also more satisfying.
Yogurt made from cow’s, goat’s or sheep’s milk, and also the vegetable versions, is a particularly interesting food to keep us satiated for longer. Sum the advantage of being very digestive, so it prevents us from starving and also the unpleasant feeling of heaviness or heartburn. It is ideal for breakfast, between meals or as a dessert, and can also be included in savory dishes as part of dressings and sauces.
Raw fruits and vegetables
It is not necessary to indicate that fruits and vegetables should be the basis of any diet, but if we seek to enhance satiety, we are more interested in choosing pieces that we can consume raw, whole and with skin.
Raw vegetables retain all their nutrients and require more work from the digestive system, they also have more water and offer a greater amount of fiber. To this is added the chewing factor, another key element when planning a more satiating diet that avoids the anxiety of snacking.
It is always better to eat whole fruits and vegetables than in juice, smoothies or smoothies, no matter how much we crush them raw and without straining. Well washed, there is no problem in consuming the skin of apples, pears, persimmons or peaches; Vegetables such as carrots, cucumbers, sanbenitos or celery are also excellent to take away and take in snacks anywhere.
It is a fruit, but we include it separately for its peculiar characteristics. Beyond fashions, avocado is a nutritionally very complete food that is also is more satisfying than other vegetables for being very rich in healthy fats.
The smallest specimens, when they are at their point, can be eaten by spoonfuls opened in the middle as if they were a yogurt or a kiwi; if they are very creamy they can be crushed or crushed to make creams, dressings, patés or some other dessert occasional healthy. Chopped in a thousand ways, it will increase the satiety and nutrients of a multitude of dishes.
Potatoes and other tubers
No matter how badly they have a reputation for tubers such as potatoes, they can also be good allies in a weight loss diet. Its caloric content is not at all high but it does add a good amount of fiber, which we will take better advantage of if we consume it with skin.
The key for potatoes and other tubers such as sweet potato or cassava to be satiating and healthy, also helping us lose weight, is to the way to cook them. Obviously, you have to forget about the ultra-processed and also the home frying; even a fryer without oil is not recommended in this case, since it does not promote satiety.
The best is to prepare them cooked, steamed, in foil or baked, whole and with skin, whenever possible. We can reduce their glycemic index by cooking them al dente, making sure they don’t overdo it and accompanying them with lean proteins and vegetables.