12x how to get a feeling of fullness
Since today, a real snack corner has formed on my desk. Masses of cheese sticks, bags of Venco, popcorn, and boxes of chocolate are parked in my corner because it's safe there. In the morning when I open my laptop, I pull out my breakfast and you won't see me snacking until lunch. Okay, I do make a few trips to the Nespresso machine. The reason? I always make sure my breakfast is high in protein, which keeps me feeling full longer. Eating unprocessed and complex carbohydrates ensures that the energy from your food is released slowly to your body. Sugar and fat, on the other hand, only provide a short feeling of fullness (and a sugar spike). If you often feel hungry during the day and constantly reach for the candy jar, try adjusting your diet. These foods will help you feel full longer.
1. Eggs
In any case, all products that contain a lot of protein provide a feeling of fullness. So yes: eggs. Research has shown that people who eat eggs for breakfast instead of a sandwich consume fewer calories in the following 24 hours than sandwich eaters.
2. Oatmeal
Oatmeal promotes the production of beta-glucan. Beta what? This substance promotes the production of the hormone cholecystokinin, which stops your feeling of hunger. So having oatmeal for breakfast ensures that you get through your morning without hunger and cravings.
3. Soup
Around four o'clock, I sneak into the kitchen to warm up my miso soup. While others are nibbling on their third KitKat or cheese stick, I slurp my soup. And not only does it warm you up, it also helps you stay away from that bowl of KitKats...
4. Beans
Beans are low in calories but high in fiber and protein, which give you a feeling of fullness. A few tablespoons of beans (or lentils) in your salad make your salad much more filling.
5. Nuts
A handful of nuts as a snack immediately curbs hunger. Not too many, of course, because they also contain a lot of fats, and healthy fats are still fats. An apple with a dab of nut butter is also an option, but make sure the nut butter doesn't contain hidden sugars.
6. Whole grain products
A whole grain roll or whole grain pasta may contain more calories than their white counterparts, but they also keep you feeling full longer. Additionally, you need to eat less of whole grain products to feel satisfied.
7. An apple
An apple is packed with fiber; your intestines have to work quite hard to process this fiber. Feeling hungry? Reach for an apple, possibly even with a dab of nut butter. This way, you can perfectly avoid your sugar cravings.
Again with the proteins, huh.
8. A bowl of yogurt
Again with the proteins, huh. Together with oatmeal, the perfect breakfast. Throw in a handful of nuts and you're ready to go.
9. Avocado
One of my favorite snacks. Half an avocado with a drizzle of olive oil, coarse sea salt, and fresh pepper. Now I hear you thinking: fat. But your body needs these fats.
10 Pineapple, melon, and orange
These fruits are more than 85% water. Water provides a feeling of fullness and contains relatively few calories. Don't eat mountains of them, as they also contain a lot of sugars.
11. Celery
Like fruit, this slender stalk is made up of 90% water. If you really want a skinny snack, go for the celery sticks. You won't find a snack with fewer calories... Don't tell anyone, but I like to dip my celery in the peanut butter pot before I start. Just try it. Perfect match.
12. Edamame
A bowl of edamame beans contains only 95 calories and just 8 grams of protein.
