Satiety is that feeling that the hunger has passed, but without reaching the famous state of “too full a stomach”.
Understanding what it is and knowing how to respect your satiety helps to maintain a healthier diet, as exaggerations are avoided, in addition to leading to weight loss – because you stop confusing hunger with the desire to eat anxiously.
Therefore, it is worth understanding what satiety is and what foods help with this
- 1 What is satiety?
- 2 Which foods give prolonged satiety?
- 3 Foods that give satiety and help you lose weight
- 4 How to have more satiety on a daily basis?
What is satiety?
Satiety is a process that takes place in the body that leads the person to feel satisfied after eating. Thus, the inverse process of hunger can be considered. Thus, there is a loss of appetite right after eating.
It is important that the person recognizes the signals that the body gives and what the feeling of satiety means to be able to control the urges to overeat.
Choosing foods that provide satiety helps to stave off hunger and thus consume less during meals. This can also contribute to weight loss.
Which foods give prolonged satiety?
Some foods help to prolong satiety. Those rich in fiber, protein and water are known to satiate the body for longer.
The fiber helps the person to feel satisfied longer. This is because it slows the emptying of the stomach and increases the time of digestion of food and absorption in the intestine.
Among high fiber foods are:
- Vegetables and greens in general: lettuce, watercress, spinach, escarole, cabbage, arugula, kale, broccoli, cauliflower, beets, zucchini, carrots, onions, pumpkin, okra, cucumbers, peppers, turnips, tomatoes, radishes and potato candy;
- Whole grains: brown rice, oats, quinoa, corn;
- Seeds: flaxseed, chia, pumpkin and sunflower seeds;
- Beans, peas, lentils, chickpeas and soybeans;
- Fresh fruits, mainly those eaten with peels.
Protein-rich foods also help with satiety, as they alter the levels of some satiety hormones, such as ghrelin and GLP-1. These hormones make a person feel fuller after eating.
In addition, foods with proteins help in the production of serotonin , which is a neurotransmitter responsible for the feeling of happiness and well-being. This helps to decrease the urge to eat sugar and refined carbohydrates .
One study showed that increasing protein intake (from 15% to 30%) caused some overweight women to eat about 440 fewer calories per day.
Protein sources include:
- Milk and dairy products;
- Beans and lentils;
- Soja e tofu;
- Fish like salmon and sardines.
Foods that give satiety and help you lose weight
Generally, satiating foods contribute to weight control and help you lose weight. This situation occurs because the person feels satisfied more quickly and reduces the consumption of excess calories.
Most fruits have soluble fibers, that is, those that prolong the stomach emptying time and, thus, increase satiety.
Fiber also better controls the metabolism of fats and carbohydrates. In addition to helping proliferation of beneficial bacteria in the intestine. With the body balanced, there is a greater perception of the feeling of satiety.
In general, all fruits help in the feeling of satiety. So, some options are:
The ideal is that the consumption of fruits and vegetables is around 5 servings daily, for at least 5 days a week. Whenever possible, add some whole grains, such as oats, to further increase satiety.
Lean meats and fish
Lean meats and fish are rich in protein and have little saturated fat (harmful to health when consumed in excess). In this way, the consumption of these foods keeps hunger under control for a longer time.
Therefore, whenever possible, you can invest in the consumption of grilled or roasted chicken and fish.
Milks, zero-fat yogurts and lean cheeses
Preferring skimmed milk, white cheeses (such as ricotta or cottage cheese) and skimmed or zero fat yoghurts also contributes to the feeling of satiety – these foods provide such a benefit as they are rich in proteins that are slow and fast absorbed.
Whole grains and cereals
Foods such as oats, barley, quinoa , brown rice and chia, for example, contribute to the balance of blood sugar and have large amounts of fiber.
Because of this, consuming these foods regularly makes the person feel satisfied for a longer time.
How to have more satiety on a daily basis?
In addition to choosing foods with more fiber and protein, including some simple attitudes in the routine can increase satiety.
See details below:
It is very important to eat slowly, with time to chew your food calmly. As the person chews, performs movements in the mouth and tongue that activate the brain and show that the food has started – which stimulates satiety.
Another important tip is to look for a quiet place, without many distractions. Thus, you can concentrate on the meal, paying attention to the flavors, aromas and textures of the food. This also helps in feeling full after the meal.
It is also worth noting that satiety happens about 20 to 30 minutes after we start the meal. Therefore, those who eat very quickly, will probably eat more, because the process of satiety has not yet had time to occur.
Bet on tickets
Before eating the main course, start with a light soup or a salad with green leaves. This will help to increase satiety and decrease hunger.
Bet on a very diverse salad, rich in green leaves and vegetables to also increase the amount of fiber.
Maintain a food routine
Setting schedules to eat and avoid skipping meals are also attitudes that help to reduce hunger and keep the body satiated for longer. It is recommended to avoid long periods without eating, so you should have all meals (breakfast, lunch, intermediate snacks and dinner).
Don’t confuse hunger with anxiety
It is quite common for food to be a comfort in times of sadness or anxiety . This is known as emotional hunger and can increase food consumption and weight.
It is important not to discount emotions in meals so as not to eat more than you should and compromise your health.
Drink more water
Thirst can be mistaken for hunger and drinking more water also contributes to satiety. Keeping your body hydrated for longer can decrease the urge to eat.
Drinking water often reduces the feeling of hunger. But avoid drinking the liquid between meals, as this can decrease the feeling of satiety and lead to a greater consumption of food.
Bet on fats considered “good”
It is worth mentioning that not all fat is bad. Those considered “good” are found in fruits such as avocado and coconut, chestnuts and fish. These foods increase satiety for longer and decrease hunger.
Practice some physical activity
It is essential to find activities that provide pleasure for the body, in addition to food. Whoever practices some type of physical activity, releases more endorphins, which is the hormone responsible for good mood and happiness.
Sleeping well, that is, 7 to 9 hours a night, helps to balance hormones related to hunger and satiety. On the other hand, those who sleep poorly may have an uncontrollable urge to pinch or eat sweets the next day.
So, those who sleep properly can maintain high levels of leptin, which is the hormone responsible for appetite.
Finding the right spot of satiety is a great way to maintain or reduce weight properly, leading to intuitive eating: that is, when you listen to the body’s signals and respect your will.
Without miracle diets and without wanting things, understanding satiety is eating healthy. See more food tips at Minute Healthy!