Remakers help us better manage our weight. These are often non-transformed products, rich in protein and fiber.
How to increase satiety and reduce hunger?
When the feeling of satiety comes, hunger calms down. If a food allows you to arrive faster in satiety, then we will eat less.
The satisfactory power of food measured by the satiety index
The satisfactory power of food depends on their content. In 1995, nutrition researchers – including Jennie Brand -Miller of the University of Sydney – developed a “satiety index”, making it possible to classify food according to their full properties.
The researchers considered that the white bread had an index of satiety of 100. If a food has a clue greater than 100, it is more full than white bread. This research has found that the least full food in this study was bakery products (croissant, cake, donut).
What is the most full food? The characteristics of a satisfying diet
Here are some common features of full foods:
- They are rich in protein: when you eat more protein, you tend to reduce your calorie intake. A food -rich diet acts on hormones that influence hunger and satiety like Ghrelin;
- They are rich in fiber: dietary fibers are polyccharides molecules which cannot be digested by digestive enzymes. They bring no nutritional value but prolong the feeling of satiety and accelerate intestinal transit;
- They have volume: rich in water, they take up space in the stomach. Distended, he sends messages to the brain so that he activates satiety signals. Thus, drinking water increases satiety. The consequence is that often these foods are not very caloric, because macronutrients are more diluted.
What are the foods that satisfy without getting fat? What foods can cut hunger?
Nuts and almonds: a full food for cravings
Do you have a little hollow in the afternoon? Almonds, nuts, are ideal for calming small appetites! These dried fruits provide fibers, good fats and proteins to wedge you. It is proven that nuts increase the feeling of satiety.
After The best way to eatthe guide edited by Lanutrition, among the hull fruits, the almond “Gets many fins in relation to its sisters.” With in particular the “Palme d’Or” for fibers: “The non -bleached almonds bring a large proportion of fibers (12.6 g/100 g or 3.2 g per portion of 20 almonds), especially insoluble (80 %) which have a full effect and make it possible to facilitate intestinal transit. Be careful however to limit consumption if you have sensitive and fragile intestines.”
Another advantage: eating one handful of almonds per day would reduce the risk of cardiovascular disease by improving the health of the vessels.
The soup: a full and inexpensive food
Soups are liquid foods that will fill the stomach thanks to the large amount of water they bring. A study has shown that food consumed in soup is more than the same solid foods. Just like a salad at the start of a meal, the soup consumed at the start of dinner makes it possible to wedge the stomach a little and therefore eat less afterwards.
If you buy your supermarket soup, we advise you to choose a product that contains more vegetables than potatoes and good quality fats, such as extra virgin olive oil.
Read our comparison: supermarket soups: how to choose them, which are to avoid? (subscribers)
The egg, a full -up to breakfast for breakfast
The egg, rich in protein, is more satisfied than white bread, since it displays an index of satiety of 150. A study on 50 obese or overweight has shown that those who ate an egg at breakfast reduced their calorie intake to the following meal, compared to people who took cereals at breakfast. The participants were less hungry after eating eggs (see figure below). Compared to cereals, the egg reduces the post-prandial glycemic response.
Sensation of hunger before and after breakfast with eggs (in blue) or cereals (in red). According to Keogh and Clifton 2020.
In I learn to choose the right foodsAngélique Houlbert advises to favor organic fresh eggs, coming from hens high in the open air. A label, Bleu-Blanc-Coeur, makes it possible to ensure that they have been fed with good seeds. Blue-white-heart “is a private brand that has signed a nutritional commitment charter with the state. The guarantees: animal feed is enriched with flax seeds that are rich in omega-3, fatty acids beneficial for cardiovascular health. They are then found in meat, milk, yellow of eggs: which is rather positive. Especially for eggs.”
Fish, a protein food that stalls
Among protein -rich foods whose satiety index was evaluated in 1995, the fish (the Julienne), with an index of 225, is the one that wins the highest scoring, in front of the beef steak. Fish bring omega-3 fatty acids, which could promote satiety as a study on obese or overweight people suggest.
Fruits, full food
Low energy density, the fruits have a high content of water and fibers, which could explain their full virtues. In the 1995 study, they had high satiety scores: 202 for the oranges and 197 for apples (against only 118 for bananas)! However, it is advisable to consume these whole fruits rather than in the form of fruit juice.
TCM oil, a full slimming food
TCM oil contains saturated lipids: medium chain triglycerides (TCM), which are easily assimilated. It is often used as part of the ketogenic diet, a diet known to reduce hunger. As Magali Walkowicz explains in The Keto diet from A to Z,, “There are several varieties of TCM. They are extracted or synthesized from palm or copra oil (coconut). They come in the form of powder, capsules, capsules or oily solution.”
The intestinal absorption of TCM requires neither the action of bile nor that of pancreatic juices. “Therefore, they are a source of energy faster available than other fats and allow a faster and more intense ketosis passage“explains Magali Walkowicz. This rapid assimilation could explain the effect on satiety. In addition, the production of beta-hydroxybutyrates (or ketonic body) would also limit hunger.
Vegetables and legumes, little calorie foods that soothe hunger
The vegetables are very nutritious because they are rich in vitamins, minerals. They bring soluble and insoluble fibers, water, which contributes to their full power. They also have a low glycemic index.
A study has shown that by eating a salad before a pasta dish we reduce the caloric intake of your meal: you will consume more calories if you only eat pasta, without the front salad! Likewise, eating a lawyer at the start of a meal is a good strategy to limit your energy intake. A study has shown that consuming half-avocado at noon increases the feeling of satiety in overweight people.
These characteristics are also found in legumes (dry beans, lentils, chickpeas …) which are an important source of vegetable proteins. Thus, cooked beans, the lenses, both have indications of satiety higher than that of white bread (168 and 133 respectively).
Conclusion: What to eat when you are hungry? What to eat or snack in the evening not to get fat?
In conclusion, in case of small hunger during the day, we advise you to eat a fresh fruit (apple, orange …) or a handful of nuts or almonds. These foods are more satisfying and nutritious than cakes, chips or chocolate bars! In the evening, think of the soup, the herbal teas, which will fill your stomach and naturally trigger the feeling of satiety.
