When going on a diet, you do not have to go hungry. All you have to do is enter the products on the shopping list, which suppress hunger, are tasty and healthy. And there are a lot of them!
- Greek yogurt
What makes Greek yogurt help in weight loss? The protein content in it – twice as much as in other yoghurts. The protein is digested longer, and therefore better fed. It is best to reach for Greek yogurt with the lowest sugar content, which allows to prevent a rapid increase in blood sugar, inhibit hunger pains and keep the body in the mode of burning calories from fat.
In stores you can also find it under the English name quinoa. It is a seed originating from South America, which by the Incas was called “the mother of grains”. In comparison with other cereals, quinoa has the highest protein content – 8 g in the amount contained in the glasshouse. It is also rich in fiber and easy in kitchen cooking – a quinoa is enough to cook just like rice. Quinoa has more calcium than milk. It is a very good source of iron, zinc, selenium, vitamin E and B vitamins.
Scientific research suggests that cinnamon may help stabilize blood sugar levels. This is a key issue in controlling excessive appetite, especially in people with type II diabetes. Cinnamon, instead of sugar, you can season coffee and tea. It’s a simple and tasty way to eliminate calories and fructose from sugar added to these beverages.
- Hot paparika
Chilli pepper contains an odorless substance called capsaicin, which suppresses appetite and slightly accelerates metabolism. Spicy seasoning makes it eat less of it, so you absorb fewer calories.
Although this fruit has no magical effect on metabolism, it allows you to get saturated at the expense of fewer calories consumed. It is also rich in cellulose (unless it gets depleted of all the “membranes” and the whole white skin), which suppresses appetite. The best idea is to eat a half of this fruit before a meal. Why else should you eat grapefruit, when you lose weight, read here.
Fruits containing a lot of water help to fill the stomach, preventing overeating with other calorie foods. Many fruits and vegetables can fulfill this task, and watermelon is only the best representative of them. This fruit also contains a large amount of lycopene (an antioxidant) and vitamins A and C.
- Pears and apples
These two fruits also contain a lot of water. Eating with peel provides a high dose of fiber that fills the stomach. If you choose a fruit or juice made from it, it is better to choose fruit. It will take more time to eat it, thanks to which the feeling of fullness will appear earlier. In the juice there is also much less fiber than in the whole fruit. It is always necessary to avoid sweetened juices, which effectively sabotage slimming activities.
- Grapes – no raisins
100 kcal is found in two glasshouse grapes and only in ¼ coral of raisins! Due to the high water content, the grapes are sated better than raisins. Every lover of raisins should remember that one should refrain from eating a large amount of them, because the glass of dried grapes contains up to 400 kcal.
Like other fruits, so berries contain a lot of water and fiber, so they stay longer for a long time. They are sweet, but allow you to satisfy your taste for a sweet taste with much lower calorific expense than, for example, cookies. They are extremely rich in antioxidants.
- Fresh vegetables
Raw vegetables can be an excellent snack. They are crispy, full of water and fiber, and have low calories. Half a slice of chopped celery only has 8 calories! When you want to munch something, instead of using chips and cookies reach for vegetables – celery, kohlrabi, carrot.
- Sweet potatoes
Usually, to add a distinctive taste to the potatoes, topping them with sauces, fat, and sprinkling with cheese. Baked sweet potatoes have so much flavor that they do not need to be seasoned, and thus you can save a large number of calories. Sweet potatoes contain potassium, beta carotene, vitamin C and fiber.
Scientific research has proven that eating breakfast rich in protein allows you to satisfy your hunger for longer. One egg is only 75 kcal and as much as 7 g of high quality protein. A high-protein breakfast speeds up the metabolism more than a meal full of carbohydrates, allows you to give up a snack before dinner or reduce its size and calorie.
The favorite drink of many people can help in slimming down, because it speeds up the metabolism. However, if you hope that the effect of faster metabolism after drinking a cup of coffee will give a positive effect, do not spoil it enriching the coffee with a lot of sugar, because its calorific value will significantly exceed the number of calories burnt due to the action of caffeine.
Wholegrain cereal is worth eating because of the fiber and hot water in which it is prepared. A warm meal is slower than cold, your body will be able to signal to you that you are already full, and fiber and water will effectively fill the stomach. Avoid the sweetened flakes and decide for yourself how to season your breakfast with cinnamon, vanilla, and fruit.
- Crunchy bread
Wholemeal, crunchy pieces of bread are a good alternative to crackers. Scientists say that people avoiding products prepared from white flour, and enriching the diet with whole grains have a lower tendency to accumulate fat on and in the stomach. The same effect can be achieved by changing white bread, white pasta and processed breakfast cereals into their equivalent counterparts.
- Tabouli / Tabouleh / Tabbouli
More and more a favorite dish that comes from Lebanon, contains bulgur grits, which are rich in protein. The whole dish is low-calorie and low-fat, so it allows you to be saturated with low caloric expense. A simple, homemade way to prepare a meal of bulgur groats is to add beans, tomatoes, cucumbers and parsley to it.
The most valuable and low-calorie soups are based on vegetable broth unless they are seasoned with sour cream. When served hot, they are eaten slowly, avoiding absorbing too many of them. Two-course dinner, which as the first dish contains soup, makes the total caloric value of the meal will be lower – the soup will take up space in the stomach, thanks to which there will be less space for the second, usually more caloric dish. A good idea is also a one-course dinner consisting of soups enriched with beans or lean meat.
It is also a good idea for the first course, before a more calorific dish. The salad contains a lot of water and effectively fills the stomach. There are hundreds of recipes for salads – with vegetables, fruits, cheese … The only thing to pay attention to when choosing a salad is a sauce – sometimes it is very caloric. Therefore, you should use it in moderation, or choose a salad with the addition of vinaigrette sauce or yourself sprinkle them with olive oil and balsamic vinegar.
- Vinegret sauce
There are results of tests that prove that vinegar helps the body burn fat. To prove this theory, further research is needed eventually, but there is no doubt that vinegret sauce is the best way to season a salad – it adds its aroma at a low calorific cost (vinegar is zero calories). You can read about the properties of wine vinegar here.
A handful of nuts is an excellent snack, rich in protein, fiber and healthy fatty acids. Nuts – eaten in reasonable quantities – promote weight loss and lower cholesterol. The biggest problem with nuts is that it is difficult to limit yourself to eating a small amount. Therefore, do not put all their packaging in front of you, but put the prepared portion into a bowl and stop at it.
The one prepared without fat has many advantages – it is low calorie, contains fiber and is filled with air. You can eat it whole bowl without exposing yourself to a large number of calories, which you can not count on, preparing a bowl of potato chips.
- Skimmed milk
Skim milk provides protein and calcium, but no fat is found, which is found in full-fat milk. The milk stays in the stomach longer than water, so it saturates the food for longer, and also hydrates the body. Scientists suspect that skimmed milk, like other “lean” dairy products, is conducive to slimming and reducing body fat located on the stomach.
- Lean meat
Protein is sated for a long time and accelerates metabolism. The best is poultry meat (without skin) and “lean” beef cuts – they contain little fat, which means they are less calorific. A portion (100 g) of high quality beef contains only 4 g of saturated fat.
One of the best sources of protein are fish. Research suggests that fish is better than poultry and beef. The meat of the majority of fish is “skinny” and the “fat” species contain the beneficial types of fat – omega-3 fatty acids. This is why Atlantic tracking, salmon and other “fat” fish are considered to be products that promote health.
Beans are a source of biota and fiber, so a product that sates and provides low calories. You can add them to soups, salads or wipe, adding to dips. The can of beans provides up to 12g of fiber, 4 grams of fat and 15 grams of protein.