10 Foods to Curb Cravings and Feel Full

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Food to curb cravings and feel full longer. Do you fight with cravings? It's not your fault! Our hormones cause our cravings, as they are the messengers that influence how we feel, what we want, and how quickly our body stores fat. Would not it be great if you could appease your appetite before it gets out of control? Actually there is a way, you just need to know what foods to consume.

 

A food is considered hydrophilic if it is filled with water and, in turn, fills it, satisfying your appetite. The term originated from the Greek words for water (hydro) and friendship (philia).

If losing weight is a goal for you, then you also need to make sure you get some soluble fiber in your diet. The hydrophilic fibers dissolve and form a gel in the intestines. This gel helps stabilize blood sugar, which in turn stops food cravings and makes us feel full longer . Being well hydrated also helps digestion. Stop cravings by eating these foods the next time you feel the need to visit the vending machine.

1. Chia seeds

Las semillas de chía pueden absorber hasta 12 veces su peso en agua, lo que significa que son satisfacientes. Debido a que no tiene sabor, ¡pueden aumentar sus bocadillos y comidas favoritas sin comprometer el sabor! Las semillas también ayudan a mantener los electrolitos para estimular la hidratación y la absorción eficiente de los nutrientes. Las semillas de chía también son ricas en omega-3, antioxidantes, fibra, hierro, magnesio y calcio.

2. Okra

This vegetable is high in fiber and low in calories - a cup of cooked okra has only 36 calories. Many people move away from the okra due to its viscous consistency, but it can alleviate the viscous factor by adding it to soups and fried foods. And okra is rich in vitamins C, A and B6, as well as in folate, calcium, iron, potassium and magnesium .

3. Oatmeal

This is a breakfast favorite because it is so satisfying. Oatmeal has six grams of protein per serving and contains phosphorus, potassium, selenium, manganese and iron. Oats also protects the cardiovascular system : A 15-year study published in the "American Journal of Lifestyle Medicine" found that oats reduce cholesterol and decrease the risk of heart disease.

4. Pears

Fruits that contain pectin - like apples and pears - absorb tons of water . They help with digestion, lower cholesterol and regulate the body's absorption of sugar . Eat the skin of the pear, contains the antioxidant quercetin.

5. Barley

This grain - which is also very absorbent of water - has a delicious nutty taste and a texture similar to pasta. Try adding it to salads, soups and side dishes. It is achieved in three ways: without shell, pearl and grass. We recommend barley on grass - as it retains its nutritive power and is the easiest to work with.

6. Brussels sprouts

Brussels sprouts have enough hydrophilic fiber to keep it full for hours. It is also a food recommended by the American Cancer Society because it contains chemicals that can stimulate enzymes in the body that detoxify carcinogens . Brussels sprouts can be steamed, sauteed or roasted, but do not overcook them - they will lose their nutritional value and flavor.

7. Pinions

Many diets say that fats should be avoided because they are high in calories, but not all fats are created equal. It has been shown that the omega-6 fatty acid found in pine nuts, called pinolenic acid, increases the release of satiety hormones. This type of fat can actually promote weight loss and reduce food intake. The pinolenic acid seems to be particularly effective in stimulating the release of CCK (cholecystokinin), the hormone that functions as a hunger suppressant. In addition, pine nuts effectively improved satiety and increased CCK in post-menopausal women with overweight.

8. Sunflower seeds.

Use sunflower seeds to satisfy your hunger pangs. They are full of nutrients and are a great source of protein, high in fiber, vitamin E, and other vitamins and minerals . With a handful like snacks can also regulate nerves and muscles.

9. Beans

All grains are highly hydrophilic foods. They also reduce the risk of coronary heart disease. We prefer the beans because they are great in the chili and in thick soups. Use the beans instead of meat or tuna for the protein in a salad.

10. Chickpeas

High in fiber, the chickpeas will keep it full for hours. As a snack, try a little crudite and prepare a garbanzo cream to spread with roasted chickpeas.

11. Nori

The Nori - dried seaweed - is used to wrap sushi. The nori is about 35 percent fiber, the majority of which is hydrophilic. It is sold in thin sheets and flat in health food stores or on the Internet.