10 Super satiating foods to stay fuller for longer

Fight Hunger: 10 Super satiating foods to stay fuller for longer

MF editorial team

15 Apr 2016

updated the Friday, April 15, 2016

1/10
Turkey breast
Studies have shown that we feel full for a longer period of time after a meal high in protein – more so than consuming carbohydrates. Among the meats, turkey (without skin) sends a stronger satiating message. With 20% protein and only 4% fat, it is one of the best sources of poultry protein.
2/10
An apple (or a pear)
Apples and pears contain about 55-60% more pectin fibre than other fruits. Once in the stomach, the pectin swells up, giving you a feeling of being full. It is always a good idea to add several servings of fruit to your daily intake.
3/10
Konjac
This Asian root is a good addition to any diet thanks to its high content of fibre. With almost zero calories, you can find this amazing ingredient at most supermarkets in the form of noodles, or in a large block to be cut up into cubes for soups.
4/10
Yogurt
Certain yogurt products can contain a good amount of satiating protein. Yogurt also contains good bacteria that will help with your digestion.
5/10
Agar agar
This powder, extracted from red seaweed, has many virtues. It not only promotes satiety by swelling in the belly, but in addition also reduces bad cholesterol and eliminates some fat and sugars by moving them swiftly through the body.
6/10
Almonds
Eating a handful of almonds every day may help regulate appetite and stabilise or reduce calorie intake during the day. Just be careful not to overdo it as almonds contain a high amount of natural fats.
7/10
Mushroom soup
If one favours homemade meals, make yourself some mushroom soup. Liquids quickly reach the intestine, but with small chunks of solids consumed as well, your stomach works to increase digestion, slowing fluid absorption and increasing energy expenditure.
8/10
100% Cocoa chocolate
The intense taste of plain cocoa is not necessarily pleasant. Instead, it should be considered as a natural remedy. A Dutch study showed that just 30 grams of chocolate is able to reduce the hunger hormone, ghrelin.
9/10
Two boiled eggs
Consuming two hardboiled eggs is a classic way to stave off hunger. One can also opt for egg white omelettes or scrambled egg whites (with a little milk), which only amounts to 44 calories per 100g and zero cholesterol. Egg whites are the champion when it comes to appetite suppressants. Just remember to go easy on the salt when it comes to seasoning.
10/10
Buckwheat
Despite what its name may imply, buckwheat is not actually a grain but a seed. The seed has a slight hazelnut flavour and is a powerhouse of nutrients, containing zinc, iron, phosphorus, antioxidants, B vitamins, and soluble fibre that will leave you feeling full and satisfied quickly.

By indulging in a little bit more protein, fibre and even fat, you can stall your appetite for hours.

WHY BET ON SATIATING FOODS?

We’re talking about real food here – real, natural ingredients that are not meal replacements, dietary supplements or highly processed foods. Our bodies prefer natural foods because their nutritional composition stimulates neurotransmitters in the brain, which sends a message of satiety to the rest of the body that lasts several hours.

By ingesting satiating foods, you will be more equipped to prevent a spike in cravings for sugar and overly processed junk food, thus making it easier for you to maintain your weight and health. Of course, everything should always be taken in moderation, so always plan your menus intelligently.

Don’t binge on rubbish during your lunch break. Check out the gallery above for foods that will leave you feeling fuller for longer.

Rica Etienne

Hot News: A spicy diet leads to a longer lifespan

Wedding Diet: 10 Foods to avoid before the big day

Beautiful Eyes: Chanel releases new Hydra Beauty...