Hello! Did you eat too much during the pandemic? Different foods have different effects on your body. Some gain weight, others do not. In today’s article, we’ll talk about nutritious foods that you can eat a lot without gaining weight. From popcorn to boiled potatoes, from eggs to cheese, we talk about more. .. Yes, popcorn is really happy, but you can still eat it without feeling guilty. Foods with high fiber content retain a feeling of fullness for a longer period of time. Popcorn contains more fiber than other common snacks because it is a whole grain product. It occupies a lot of space in the stomach and at the same time contains low-calorie air. Studies have shown that popcorn is even more saturated than light meals such as potato chips. Give up a bag of chips for popcorn! Do you eat a lot of popcorn? What kind of healthy snack do you like?
Boiled potatoes Many people consider potatoes to be harmful to their health, especially when it comes to weight gain. But hold on! Boiled potatoes took the first place in the assessment of satiety. This means they are really full. This is all due to resistant starch! It contains 50% less calories than regular starch. Resistant starch acts as soluble fiber in the intestine, giving a feeling of fullness. Also eat less calories. So how to increase the level of resistant starch in potatoes? To do this, they are cooled after being cooked. Boiled potatoes are the most satisfying food. So say goodbye to potato chips. They are three times less happy than boiled potatoes. Oatmeal is the main breakfast for most of us! You will be amazed to learn that they are ranked third in the satiety index. This is due to their fibers. Oats contain tons of fiber that slow the absorption of carbohydrates.
I know most of us rely on ready-to-eat breakfast cereals, but oatmeal makes it more satiety, reduces appetite, and reduces caloric intake during the day. Here is a simple recipe for cinnamon, apples and oatmeal. Bring 2 cups of water to a boil and add 1 cup of oats and 1 teaspoon of cinnamon. Cook on low heat and stir until it is thick. Then add maple syrup and mix well. Put it in a bowl and sprinkle with apples to enjoy! Legumes such as beans, peas and lentils are high-protein foods. Studies have shown that proteins are more satisfying than carbohydrates and fats. A protein-rich diet increases satiety and reduces total calorie intake. Legumes are one of the most satisfying products for weight loss.
Studies have shown that beans, lentils, peas and chickpeas provide a greater feel of 31% of the satiety compared to pasta and bread. There are many ways to add legumes to your diet. Prepare a lentil filling for salads, falafel, tacos, or simply cook it in the style of rice and curry. Soup Soup A bowl of hot soup seems to be very soothing, especially on cold winter nights! The soup is usually very satisfying. Have you ever wondered why soup is useful at the beginning of a meal? This is due to the small number of calories. Studies have shown that soup can promote weight loss by increasing satiety and reducing the number of calories burned. It’s good to eat soup in soup. They have fewer calories than the cream version. Eggs Eggs can be used in a variety of dishes.
Not only are they versatile, they are also rich in nutrients. They are rich in protein and quickly saturate. Studies show that people who eat eggs for breakfast burn less calories than during the day. Eating eggs for breakfast has also been shown to help weight loss and lower body mass index (BMI). Fish Fish bring many health benefits. Rich in omega 3 fatty acids, along with protein and vitamin D. Fish with omega 3 can increase the feeling of fullness in overweight people. Of all protein-rich products, fish occupy a place with a high satiety index. One study found that fish contributed more to satiety than beef and chicken. In another study, subjects were fed fish and beef.
It was found that those who ate fish burned 11% less calories during the next meal than those who ate beef. Try to include many fish in your diet, such as salmon, sardines, mackerel, and herring. Lean Meat Lean meat is an excellent source of protein and is a very satisfying meat. As explained earlier, a protein-rich diet reduces total calorie intake. The study found that people who ate high-protein meat at lunch consumed 12% less at dinner than those who ate high-carbohydrate lunch. According to the satiety index, beef is protein-rich. It is ranked first among all the abundant products. Other low-fat meats such as pork and chicken also contribute to weight loss. Eating lean meat helps burn a few calories during a late meal.
vegetable. There is no need to emphasize the importance of vegetables. Vegetables are high in quantity, low in calories, rich in water and fiber, and saturate you. Whether you like salads or not, they can reduce the feeling of hunger, especially if you eat them before meals. In the study, subjects
Apples We all know fruits are very important for our overall health! Research suggests that eating fruit is linked with fewer calories and can promote weight loss. Out of all the fruits, apples score very high on the satiety index. Thanks to the fiber pectin! This fiber slows down digestion and gives you a feeling of fullness. You’ll be amazed to know that apples contain about 85% water, which helps keep you hydrated. When you eat apples, try eating them whole.