To lose weight without begging for food, choose foods

While the word "diet" is almost exclusively associated with the word "calories", those of satiety and satiation are often left out.

Yet it is they who can avoid the frustrations that often end in the cabinet treats.

But how to calibrate the stomach without doing violence to the plan?

The satiating foods to lose weight without hunger

If, during a diet, eyes are on the figures for calorie intake of food, it does not reflect their satiating power. And that's unfortunate ...

Fighting against cravings, said satiating foods, contribute to limiting food intake, which is any benefit under a plan.

Satiety ("I'm not hungry") defines the sentiment felt by a person completely satisfied.

There are:

the psycho satiety, leading to the interruption of the meal and thus determines its volume,

metabolic satiety resulting from the absorption and utilization of nutrients by the body, and determines the interval between meals.

While the former can be achieved with larger foods such as salad, only its association with satiating foods will keep until the next meal.

What satiating foods?

In general, foods that have a satiating power than a lot of protein, fiber and complex carbohydrates.

Among the foods with the most satiating power, we find in particular:

Foods rich in protein: fish, eggs, meat and dairy products (cheese, yogurt ...).

Pulses (beans, lentils etc.).

Pasta, rice, bread and cereals provided they are complete.

Why these foods they help us to not be hungry between meals?

During a meal, various signals are generated and translated by a feeling of satiety.

The satiating foods play especially on the volume of food consumed: as and when food is eaten, the pressure on the stomach lining and increases nerve signals sent to the brain. Once the stomach contracts and empties, the desire to eat can again be felt. Fibers and lipids that delay gastric emptying as well as proteins that are digested slowly, so promote the feeling of satiety.

In addition, foods rich in complex carbohydrates (bread, rice, pasta), especially if eaten whole, slow the increase in blood sugar through their fibers. This avoids the peaks of hyperglycemia often quickly followed by hypoglycemia which then triggers hunger.

How to choose the satiating foods?

As part of a plan, the ideal is to focus on low-calorie but satiating foods. In order to make the right choice, one can refer to the table having indices food satiety.