Most satisfying food. What is a satisfying product

  • One of the common misconceptions of losing weight is to think that the more satisfying the product, the more high-calorie it is. This view leads to erroneous tactics. Namely, to the dosage of the diet according to the feeling of hunger. Indeed, according to these ideas, low-nourishing food is already, by definition, low-calorie, which means that it helps to lose weight. Let's agree that most people think and act this way. They build their diet, trying to feel hungry all the time.
    Today it is known that the calorie content of a product and its satiety are not always the same concepts. You should read a list of those foods that can make you feel full for a long time, so you can reduce the amount of calories entering the body.

    1.potatoes (161 calories per potato)

    Potatoes are the most satisfying product, they give a feeling of satiety 3 times higher than a slice of white bread.

    2. lean meat, fish, legumes.

    The body does not create their reserves. All eaten proteins are sent either to replace protein molecules in cells and tissues (plastic function), or to a lesser extent for energy needs. We cannot eat a lot of proteins - there is nowhere to put it. Hence, protein foods are also quite satisfying.

    3.Oatmeal (187 calories per 50g serving)

    Oatmeal is the most nutritious of cereals. The property of oatmeal is well known to have a beneficial effect on the gastrointestinal tract, which makes it indispensable in dietary nutrition. The fiber in oatmeal promotes good digestion. In addition, this porridge is able to lower cholesterol levels.

    4. oranges (59 calories per fruit).

    Oranges are one of the most satisfying fruits due to their fiber content. On a list of 38 hearty foods compiled by Australian nutritional scientists, oranges are at the top of all fruits and citrus fruits.

    5. durum wheat pasta (172 calories per 50g serving).

    It is easy to get confused in the lettering on the labels. Some manufacturers indicate on packages of wholemeal pasta "Durum Wheat Pasta", others - "wholemeal pasta". But in fact, they are one and the same: wholemeal flour made from durum wheat.

    6. eggs (78 calories each).
    An egg is not just a very healthy food, it is rich in proteins that help to fill. Eating one egg for breakfast will significantly reduce your appetite over time and will not add an extra 330 calories to your stores.

    7. dark chocolate (170 calories per 28 grams).

    About a quarter of a 100 gram chocolate bar will help you eat a lot less other foods, as the ingredients in this treat slow down the digestive process. In addition, a few squares of dark chocolate act as a remedy against eating a lot of sweets, as well as salty and fatty foods.

    8. pine nuts (95 calories per 14 grams - approximately 84 nuts).

    The fatty acids found in pine seeds are very good for the heart and also contribute to a long feeling of fullness. Only if you are used to eating almonds, then we advise you to replace this product with pine seeds.

    9.soft cheeses (76 calories per 28g).

    Fresh goat cheese or any other type of "feta" contains concentrated linoleic acid, which promotes satiety and also helps burn fat in the body. Processed cheeses also contain concentrated linoleic acid in large enough quantities, so you can give them your preference, but try to limit yourself to one cheese.

    10. skim milk (86 calories per glass).

    Many of us are accustomed to considering milk as the main product of baby food, not suspecting that the beneficial qualities of milk are invaluable for an adult's body. Proteins contained in it, for example - casein, perfectly saturate us. In addition, milk also contains concentrated linoleic acid.

    11.cottage cheese (169 calories per 100 grams).

    This product contains proteins, fats, vitamins, mineral salts and is a dietary product. Cottage cheese is fat-free, fatty and semi-fatty. Eat anyone to your health!

    Ingredients:

    • any pasta - 150 - 200 g;
    • water - 350 - 400 ml;
    • salt - 3 pinches;
    • high-quality vegetable oil - 30 ml;
    • fresh herbs - ½ bunch.

    Preparation:

    1. Warm up the cauldron well. Only then pour vegetable oil into it.
    2. Pour dry pasta into hot fat. Spirals are perfect for such a dish.
    3. Fry pasta with medium heat until lightly browned. It is important not to overexpose the product on fire, otherwise bitterness will appear in the finished dish. Enough 4 - 6 minutes with frequent stirring.
    4. When the pasta is golden brown and has absorbed about half of the fat from the pan, you can pour the amount of water indicated in the recipe. Be sure to use boiling water!
    5. As soon as the water in the pan boils, reduce the heating of the stove to minimum and cover the container with a lid.
    6. "Cook" pasta in such conditions for 10 - 12 minutes.
    7. During the specified period, the water should be completely absorbed into the spirals.
    8. If this does not happen, you can discard the pasta in a colander, and then return it back to the pan.
    9. Grind fresh herbs and add it to the ready-made dish.

    Serve hot pasta in portions. They can become both a hearty side dish and a main (very budgetary!) Dish. It is delicious to fry such pasta right away with ham, sausage, sausages or boiled meat.

    Inexpensive and satisfying food. Real meat

    First, say no to the sausage. There is little use in it, and it is expensive to eat it regularly. Even sausages are not cheaper than a meat dish. Therefore, find the nearest market and buy meat exclusively there. It's cheaper there. If you can get into the trust of the butcher, get discounts. So meat and only meat. Buy, chop, freeze and take out chunks as needed. Do not forget about the glorious liver. The liver is nourishing, tasty and very healthy. Especially for the liver, oddly enough. We also remember about chicken navels, lungs and hearts. We know that some people disdain to eat such yummy, since noble roots and the high spirit of naive aesthetics get in the way. But there is nothing tastier than lungs, liver and hearts stewed in tomato paste with garlic and herbs. And chewing the heart muscle, among other things, is also very useful. By the way, skillful hands can make pate from the liver and spread it on bread at least 24 hours a day.

    Video Healthy and satisfying food in the heat. Bon Appetit

    Hearty fast food. Basic principles of good fasting nutrition

    1. During the fast, most of the fasting person's diet is carbohydrate food, and very little protein is consumed. Meanwhile, protein is essential for human health, it is the "building block" of our body. Animal protein is excluded during fasting, but vegetable protein is allowed. Sources of vegetable protein - nuts, seeds, legumes, mushrooms, cereals, bread, soy products. Sea reptiles - shrimp, squid, mussels, etc., are also very rich in protein.
    2. If a person leads an active lifestyle, it is compulsory to eat foods that are a good source of energy and give a feeling of fullness for a long time - these are pasta, potatoes and cereals. But keep in mind that instant porridge is "fast" carbs! Such porridge quickly saturates, but it also "burns out" quickly, and after a couple of hours you can feel hunger. Choose rolled oats with a cooking time of 15-20 minutes. If there is no time for cooking in the morning, you can pour cold water over the rolled oats in the evening, and just warm up the porridge in the morning.
    3. It is useful to season salads with olive oil, 1 tablespoon of oil per serving.
    4. Moderate consumption of dried fruits in the post is useful - dried apricots, prunes, dates, as well as nuts. They can be added to morning porridge, taken with you for a snack. Dried fruits and nuts have a high calorie content, so they quickly saturate.
    5. Use honey instead of sugar - you can add it to morning porridge, tea, use honey as a natural sweetener in baked goods. Bitter chocolate, marmalade and dried fruits in moderation are preferred over the sweet lean flour products that can be found on store shelves. These foods tend to be high in fat and can lead to weight gain.
    6. A very important principle of good fasting nutrition is the daily consumption of fresh and / or thermally processed vegetables and fruits. Vegetables and fruits are great for a snack - for example, if it is a vegetable salad (you can, if you wish, diversify it with the addition of mushrooms, legumes, squid, nuts, croutons), seasoned with olive oil and 1 fruit.
    7. It is important not to starve and try to plan your meals so that there are no long breaks between meals. In this case, the digestive system will adapt more quickly and better to a plant-based diet and reduce the risk of such "troubles" as gastritis, constipation and indigestion. For those people who observe the monastery charter, eating no more than 2 times a day, observing the days of complete refusal of food, it is better to prepare in advance. Before fasting, you should gradually reduce the frequency of meals to make it easier for the body to adapt to the new regimen.
    8. If you are overweight, it is important to follow these guidelines to avoid gaining weight while fasting.

    Hearty cheap food. Elite dishes from cheap products (7 photos)

    The wallet is showing the bottom, despite the fact that you have already followed all our advice on optimizing your expenses in a crisis? You are not alone: ​​the depreciation of the ruble is forcing many Russians to start saving on everything, including food. If you can no longer afford to eat in cafes and buy ready-made cookery, start cooking yourself. Even a beginner can cope with these six simple and cheap dishes, and, at the same time, it is not a shame to not only feed the family with them, but also serve them to the guests' table.

    Pasta is a cheap and satisfying product, but in Russia for some reason they are considered not an independent dish, but a side dish, which, moreover, is indecent to serve to guests. Call it pasta and your dinner party an Italian party and no one will say a bad word. To save money on expensive ingredients like pesto or bacon, opt for a simple recipe like Spaghetti al tonno tuna pasta.
    In addition to, in fact, pasta, you will need a can of canned tuna (about 100 rubles), 1-2 finely chopped tomatoes and onions with garlic to taste. You can sprinkle it all over the top with herbal fish seasoning. Real jam.
    It's even easier to make a pasta with canned salmon. True, it costs more (150-200 rubles per can), and it is more difficult to find it. In addition to canned food, you will need cream and spices. Stew the salmon in the cream, and then stir the resulting sauce in a pan with pasta (it is better to choose short penne tubes): Spaghetti al salmone is ready!

    I bet you have already forgotten about such a wonderful breakfast of Soviet children as toasts. Buy a sliced ​​loaf, make a mash of milk, eggs and sugar, dip the bread there and in a skillet. Such a dish will turn out to be no less tasty than toast with jam or nutella, but it costs several times cheaper.
    Unsweetened cheese croutons made in the microwave can be served, like in the best French cafes, with broth or onion soup. Or prepare them for beer for a large company: you won't need any squid or other expensive snacks!

    Potato or zucchini pancakes are a cheap and tasty dish that can be served on their own or as a side dish. For potato pancakes, in addition to, in fact, mashed potatoes, you only need onions, garlic and an egg. Stir and put in small cakes in a frying pan. By the way, the finer the potatoes are grated, the more uniform the pancakes will turn out, and the less they will need to be fried. The main thing is not to grind it to the consistency of a smoothie - in this form, potato pancakes will lose all their charm.
    In addition to potatoes, pancakes can be cooked from grated zucchini with Jerusalem artichoke, carrots and pumpkin. And if you learn how to fry them in a Teflon pan without vegetable oil, then the dish will not only be cheap and tasty, but also dietary. But with beet pancakes, be careful - they can have a laxative effect.

    Cooking pizza or calzone on your own is quite expensive due to the high cost of the ready-made dough, or it takes a long time if you decide to make this dough yourself. Nevertheless, you still have a simple and quick way to serve a classic Italian appetizer - make a bruschetta.
    In fact, these are sandwiches on croutons: you dry or fry the bread, grease it with olive oil, rub it with garlic, and then put the tomatoes and a sprig of greens neatly diced into cubes. Cheap, tasty and stylish.
    If the money is not so bad, you can buy inexpensive ham instead of prosciutto at the store, or fry the mushrooms. The originals make bruschetta with fried eggplant, herring and even cheese and nuts.

    This light dessert costs a mere penny and consists of only three ingredients: apples, honey and eggs. Apples must first be baked, then peel the pulp and mix the resulting gruel with honey and an egg. Pour into molds, put in the oven.
    After 30 minutes, the unusual treat is ready. Using the same recipe, you can make a soft cake, which can be eaten by elderly relatives who have already begun to have dental problems.

    This beautiful foreign word denotes an ordinary omelet with cheese and vegetables. The main secret is to put the dish in the oven for a short time after frying in a pan. Sometimes meat is added to fritattu, and not only expensive jamon and prosciutto, but also finely chopped sausages or doctor's sausage are suitable.
    For fritatta to grow well, vegetables must be added without a lot of water and juice. Dry the sliced ​​tomatoes with a paper towel, and leave the cucumbers or eggplants in the air after slicing. First, beaten eggs are poured into the pan, then the filling is poured, and on top, when the mixture is "taken", sprinkle with grated cheese.

    Modern beauty standards make the problem of losing weight very relevant today. Every day, hundreds of thousands of people all over the world begin to struggle with extra pounds.

    Unfortunately, the pace of life of a modern person is such that there is not always free time to visit fitness clubs and gyms.

    In this case, it is very beneficial to lose weight with the help of diets.

    What are healthy foods to help you lose weight?

    • Grapefruit. It contains a lot of sodium, which reduces hunger and helps you feel full for longer.
      It also contains healthy fiber that helps normalize bowel function.
    • Ginger. Like grapefruit, it contains fiber, sodium, magnesium and many other beneficial substances.
      The principle of action is the same, only it should be taken in the form of a decoction or tea with ginger broth.
    • Celery. Scientists have found that celery has a negative calorie content.
      This means that when using this product, you spend more calories chewing and digesting than you get.
      The feeling of satiety does not last long, but there are no extra calories left.
    • Cabbage. Plain and seaweed are very beneficial for weight loss.
      They are extremely low in calories, but keep you feeling full for a long time.
      It is also worth considering that seaweed contains iodine, which allows you to normalize the endocrine system, which, in turn, if properly worked, eliminates the risk of obesity.
    • Parsley and nettles. They do not contain calories, improve digestion, accelerate metabolism, promote fat burning.
    • Low-fat kefir. Very useful, especially if consumed an hour and a half before bedtime.
      It normalizes the activity of the gastrointestinal tract, helps to cleanse the body from harmful substances as a whole.

    Why is the train ride good? This is tea at the conductor's and the presence of a table - sit down whenever you want and have a meal. Yes, in fact, it sounds more like a normal meal. Firstly, at the table - like at home, and secondly, having hot water at hand, you can always brew drinks, warm up other food prepared at home (noodles, porridge, mashed potatoes, etc.).

    What to take with you on the train from food? The first thing that comes to mind is sandwiches.

    Therefore, take with you, in addition to square bread:

    1. Lightly salted fish.
    2. Boiled meat (chicken, veal, turkey).
    3. Fresh vegetables.

    IMPORTANT: It is advisable to eat sandwiches on the first day of the trip.

    • Hot sandwich: make toast or croutons, cool, spread with cream cheese, lay boiled eggs and favorite vegetables, sprinkle with cheese. bake.
    • Sandwich. After cutting your bread into slices at home, make toast. Spread them with cream cheese, and on top lay thin slices of fish (for older children) or meat and vegetables.

    Potatoes in their uniforms or cut into pieces and seasoned with something useful and not perishable, pies with fruit filling, vegetable salads cooked in the car are great. A great option is canapes made from your favorite foods. As a rule, they are based on bread, potatoes, cucumbers, fish or something meat.

    What to take on the train in summer?

    Here is a list of prepared foods other than drinking water:

    • Cucumbers, tomatoes.
    • Banana, grapes, apple, pear and orange.
    • Cookies, sweets.
    • Bread.
    • Jam, sealed hermetically.
    • Tea bags.
    • Baby purees made of fruit, hermetically sealed.
    • Juices in small bags.

    Cutting vegetables

    IMPORTANT: Eliminate cellophane bags from circulation as much as possible, it is better to choose parchment. Don't put different foods together. When putting food on the road, exclude foods with a pungent smell, which usually never disappears in an enclosed space.

    Hearty foods are food that induces satiety. It is advisable that this feeling last as long as possible, which will allow the person to forget about food until the next meal. What does satiety depend on? Pissing foods must meet the following criteria:

    • have sufficient volume to fill the stomach;
    • move as slowly as possible along the gastrointestinal tract, keeping the feeling of fullness for a long time;
    • contain enough nutrients for saturation;
    • provide gradual, rather than rapid assimilation of nutrients, which allows you to maintain a sufficient concentration of nutrients in the blood for a long time to feel full.

    How long you feel full after eating depends on a number of factors, but blood sugar is of particular importance. The faster it falls, the faster the somatic cells absorb glucose from the blood and the sooner the person feels hungry again. There is research that shows that even the aroma of food can regulate the feeling of satiety.

    You should read a list of those foods that can make you feel full for a long time, so you can reduce the amount of calories entering the body. According to the advice of nutritionists, there are 20 foods that can help us feel fuller for longer.

    Hearty food in the store. What to buy in a store to quickly eat just not instant noodles, not sausages or sausages

    What to buy in the store to quickly eat just not instant noodles, not sausages or sausages

    1. Pancakes. With meat.
    2. frozen vegetables and sour cream, stew them in sour cream, and sprinkle with cheese so that it melts on top, do not spare the cheese)
    3. Buy dumplings
    4. boil potatoes and buy light-salted herring, and quickly and tasty and satisfying
    5. Sliced ​​salmon fillet
    6. buy a kilo of black truffles and scallops each, fill them with a bottle of don perignen and cook for 15 minutes
    7. a bottle of kefir and half a loaf
    8. A frozen mixture of Mexican (from frozen peas, corn, etc.) and frozen cutlets as well) I think that is satisfying enough) And fruits for the salad)
    9. cola and sandwich. tasty and fast
    10. loaf and a can of squash caviar
    11. Frozen pizza
    12. He meant some cheburek or belyash, and you ..
    13. Take the dumplings and feed them. Or ready-made cutlet with potatoes. In the microwave and norms.
    14. condensed milk which is in bags like from mayonnaise and bread
    15. loaf, butter, honey or seaweed (salad), any cooking, cakes, brew tea, cookies, milk, yogurt, smoked fish) whatever)
    16. Dumplings. I threw it into boiling water and in a few minutes are ready. :)
    17. Out of hunger I like this "Chinese gazpacho" or "tomato soup with" ravioli "
      You cook broth from a cube, throw dumplings in there, as you are almost ready - add tomato paste and canned corn. Season with pepper and sour cream. I liked it.
      Or put a jar of Saira in oil in the "doshirak" without broth and add a little ketchup. For some reason, too, it seemed delicious.
    18. cereal with milk norms satisfying and fast
      though if you eat a lot, then after a while you will have to sit on a white horse =)
    19. loaf and a can of squash caviar. ... Google is full of recipes. the link is blocked by the decision of the project administration
    20. Go to a cafe.

    • Probably the most unpleasant thing about diets is the constant feeling of hunger.

    So you think: "What else to eat to lose weight ?!" The main thing here is to choose such an IDEAL product so that it is low-calorie and at the same time satisfying, healthy, tasty (to delay the pangs of hunger for several hours) and, what is already there, large enough in volume to please the eye. Such products do exist, no matter how fantastic it sounds. What makes them so satisfying? Fiber and protein. Their high content in the product allows you to eat a large portion without getting extra calories, which will lead to weight gain.

    So, eat and lose weight:

    Baked or boiled potatoes

    Don't neglect potatoes, especially if you love them the way I do. Potatoes are often overly demonized by dieters because of their supposedly high calorie content and starch content. In fact, potatoes are a delicious and not harmful hunger quencher in terms of weight loss. The starches found in potatoes are very good at suppressing appetite. This is a special kind of starches that resist digestive enzymes, so it takes a long time for potatoes to digest. You just need to cook it without fat and, if possible, without salt. It is quite possible to eat one medium-sized boiled or baked potato - it has about 100-120 calories, a lot of vitamins, fiber and, most importantly, a lot of potassium, which is necessary for maintaining water balance and good heart function. By the way, chilled potatoes delay hunger even more.

    Soups generally satisfy hunger well. They are high in liquid, which immediately fills the stomach and causes a quick feeling of fullness. Bean soup is doubly good - it contains a lot of fiber, complex carbohydrates and protein. All these ingredients take a long time to digest, slow down the flow of sugar into the blood, so you won't feel hungry for a long time. And all this "wealth" - for about 150 calories per plate. Just do not add fats, potatoes to the soup, and be sparing of salt. Other legumes are also good: peas, beans, chickpeas, lentils.

    Eggs

    Eggs are an indispensable food that contains a lot of protein and all nine essential amino acids that our body does not produce on its own. Once in the digestive tract, these amino acids trigger the production of hormones that suppress appetite. I do not advise, as some diets recommend, to get rid of the yolk at the same time. The calorie content of a whole egg is only 78 calories. But about half of all proteins and most of the other valuable nutrients are contained in the yolk. For satiety, combine eggs with fresh vegetables, such as in a salad. Eggs go well with tomatoes (plus 20 calories per tomato), cucumbers, spinach and green salad (only about 10 calories per cup of greens and per cucumber).

    Yogurt

    Sour-milk, low-fat, sugar-free foods are a great food for those looking to lose weight. The protein and calcium contained in them will quickly reduce weight, and the proteins are also satisfying on their own. For greater satiety, you can add a little raw oatmeal, bran, any boiled cereal, berries or chopped fruits to the yogurt.

    Oatmeal and quinoa

    Oatmeal owes its well-known satiating properties to its high fiber content and its ability to absorb liquids like a sponge. Cooked or soaked in milk, water or juice, oatmeal swells, and even a small amount of it perfectly satisfies hunger for a long time. It is advisable only to choose not instant oatmeal (it is less useful), but a good healthy "Hercules", on which more than one generation of Russians grew up. For even more flavor and benefits, sprinkle the oatmeal with cinnamon (don't skimp on a teaspoon) or a few nuts. Cinnamon is known for its blood sugar stabilizing properties. And nuts are rich in protein, fiber and unsaturated fats, which also balance insulin levels.

    By the way, if you are tired of oatmeal, try replacing it with quinoa - another healthy low-calorie cereal with the highest protein and fiber content of cereals - 6 grams of protein and fiber per serving of quinoa.

    Apples

    Along with low enough calories for fruits, apples are one of the few fruits that contain pectin, which naturally slows down digestion and makes you feel full. Unfortunately, malic acid irritates the stomach in many people and, conversely, makes you feel hungry, so it is advisable to supplement the apple with a small amount of other healthy products: oatmeal, a couple of nuts or half a glass of kefir.

    Microwave popcorn

    Microwaved popcorn is a very low energy density product, meaning you can eat as many as 3 cups of popcorn per 100 calories and keep you full for a long time. Compare to chips - only a quarter of a cup of crisps or croutons has this calorie content. Eating that much popcorn is a great time killer and takes up a lot of stomach volume, which means you can peck it while watching a movie or TV without harming your figure. Just don't get carried away with salt or sugar. Not tasty enough? Season the popcorn with paprika or, if your stomach can handle it, hot pepper. Get the double benefit of taste and metabolism.

    Most drinks, with the exception of milk and kefir, poorly satisfy hunger. Smoothies are a happy exception. These are high-fiber vegetable, fruit, or mixed juice, milk or water based cocktails. They are high in fiber and complex carbohydrates that stabilize insulin and delay hunger. Vegetable smoothies are especially useful as they contain less sugar than fruit smoothies. Good ingredients for smoothies are skim milk, oatmeal, apples, kiwi, grapefruit, bananas, papaya, strawberries and other berries, pumpkin, carrots. For sweetness, you can add a little honey - half a teaspoon per glass.

    The ability of various foods to create a feeling of satiety

    after eating them - an important indicator that must be taken into account when developing your diet. In fairness, I must say that the duration of this sensation is also very important. Since some foods, after a pronounced feeling of satiety, suddenly quickly bring a feeling of hunger even more than before eating them. This is often associated not only with the easily digestible carbohydrates that make up their composition, but also with some types of psychotropic drugs (see section), which are currently widely used.

    Detailed table of food satiety

    (in portions of the same calorie content)

    Products in equal calorie portions

    satiety of the product

    in points

    		. more

    hearty

    products

    Boiled potatoes 323
    A fish 225
    Oatmeal "Hercules" 209
    Oranges 202
    Apples 197
    Rough flour pasta 188
    Meat (beef, veal) 176
    Beans, beans (boiled) 168
    Grape 162
    Coarse flour bread 157
    Grain or bran bread 154
    Popcorn 154
    Egg 150
    Hard and semi-hard cheese 146
    White rice 138
    Lentils 133
    Brown rice 132
    Cracker cookies 127
    Shortbread cookies 120
    Pasta 119
    Fruit jelly "Chewing" 118
    Bananas 118
    Cornflakes ("Cornflakes") 118
    Loaf "French" 116
    French fries" 116
    Muesli 100 level 100%
    White bread 100
    Ice cream 96

    less

    hearty

    products

    Crispy flakes ("Crisps") 91
    Crisps 91
    Kefir, yogurt 88
    Nuts (Peanuts) 88
    Chocolate with nut filling (Mars, etc.) 70
    Donuts 68
    Shortbread cookies "Nut" 68
    Cake 65
    Cake 65
    Croissants 47

    Of course, all of these points are very relative and individual. But it is absolutely true that the satiety of foods does not depend on their calorie content. It mainly depends on their biochemical effects on the human body. At the same time, products related to carbohydrate sources or protein sources differ greatly from each other in terms of saturation. There is also an indirect effect associated with the rate of assimilation of food (the own rate of absorption of the product during digestion and the effect on the rate of absorption of other foods consumed with them).

    It should also be remembered that special substances and spices may be added to the composition of some products, which do not accelerate satiety, but, on the contrary, whet the appetite. In this case, it happens that it is simply impossible to gorge on the product. A person in this situation is stopped only by severe discomfort in the stomach after consuming a clearly overestimated amount of a product or empty shelves in his refrigerator.

    The differences in the properties of foods indicated in the table once again prove to us that you cannot build your diet based only on the calorie content of the foods that are included in it. It is necessary to take into account all the properties of the product (including its saturation and the rate of absorption) so that nutrition brings satisfaction and allows the body to function normally.

    A hearty product is not necessarily high in calories, and in order to curb your appetite and not harm the process of losing weight, you need to include such foods in your diet. They give you a feeling of fullness over time, which means the number of snacks and the number of calories you consume will be reduced.

    Potato

    One medium potato has 161 calories, and this is already a third of a side dish by volume. This is the most satisfying product, it prolongs the feeling of fullness more than a piece of white bread. If you do not fry potatoes, then this is quite a dietary, vitamin product.

    Oatmeal

    This is the most nutritious porridge, its calorie content per 50 grams (dry product) is only 187 calories. Plus, oatmeal is good for your gastrointestinal tract and boosts your metabolism. Choose only varieties that should be boiled for as long as possible - this type of oatmeal contains the most vitamins and nutrients.

    Durum wheat pasta

    Pasta has long been recognized as a dietary product - a source of long carbohydrates that provide energy for several hours. If you don't add fat or sauce, you can eat them daily - there are 172 healthy calories per 50 grams of dry pasta.

    Lean meat, fish, legumes

    These foods are not deposited on your body and are not stored. It is an excellent source of proteins, without which good muscle function and energy gain is impossible. Therefore, if you want to snack often - think about whether you have enough meat, fish and beans in your diet?

    Eggs

    One egg contains 78 calories, as well as vitamins and proteins - protein - to help keep you feeling full for as long as possible. Add 1 egg to breakfast - and most likely you will calmly hold out until lunchtime. Or eat an omelet at night instead of a high-calorie and carbohydrate dinner.

    Pine nuts

    These delicious seeds contain healthy fatty acids that support your heart and help you reduce your appetite. Among all the nuts, you should choose them if you want to keep your body in good shape - 14 grams of nuts contain 95 kilocalories.

    Cottage cheese

    Even not fat-free, it is well absorbed and perfectly satiates, preventing the body from getting better. Cottage cheese contains proteins, fats, vitamins, and there are many ways to cook or season it! There are 169 calories in 100 grams of cottage cheese. This product contains proteins, fats, vitamins, mineral salts and is a dietary product.

    Soft cheese

    Cheese like feta or goat cheese contains acid, which increases satiety and forces the body to work hard to absorb it, which means more energy is spent. The same linoleic acid is also found in processed cheeses, but they should be consumed carefully and preferably in small quantities.

    Oranges

    Oddly enough, the orange is the leader in satiety among all fruits and citrus fruits. Fiber, which it is rich in, gives a feeling of fullness for a long time. There are 59 calories in one medium-sized fruit.

    Black chocolate

    If you cannot do without a dessert, then dark chocolate - a few of its squares - will perfectly save the sweet tooth from falling off and saturate more than other desserts. Of course, chocolate cannot catch up with a 300-gram piece of cake, but its use will not result in weight gain either. The constituents of chocolate tend to slow down digestion - hence less food cravings. There are 170 calories in 28 grams of dark chocolate.

    We studied the beneficial properties of products known to mankind and selected 50 of the most delicious and healthy ones. For example, nutritionists advise to have ginger, eggs and beans on the table.

    Vegetables and greens

    Asparagus. It is appreciated for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).

    Bell pepper. Or, as we used to call it, bell pepper. Not only is it a bright, crunchy and slightly sweet vegetable, but also a great source of antioxidants and vitamin C.

    Broccoli. These dark green inflorescences are useful both fresh and frozen: they easily give odds to many vegetables in terms of protein, fiber and vitamins K and C.

    Carrot. The main source of carotene needed by humans for cell growth and maintenance of healthy skin, mucous membranes and eyes.

    Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and are able to protect the gastrointestinal tract from ulcers and cancer.

    Cucumbers. Almost 95% water, making them one of the lowest calorie vegetables. Low in fat, protein and carbohydrates. Despite this, cucumbers are high in vitamins and nutrients (especially potassium).

    Oleg Iryshkin

    We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). The downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, it is better to remove the skin from tomatoes and cucumbers before use. The second "pitfall" is the wrong cooking time. For example, cereals should be boiled to the "al dente" state, but many of them are digested, thereby destroying the chemical structure of the product.

    Garlic. An irreplaceable vegetable in the fight against colds. When the cells of garlic are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys fungus) effect.

    Ginger. Ginger root has a complex composition with a large number of nutrients, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immunostimulating properties.

    Anna Ivashkevich

    private nutritionist

    The chemical composition of ginger root is unique: vitamins of group B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, fights against inflammatory diseases and is even able to reduce toxicosis during pregnancy.

    Kale (kale). This species undeservedly remains in the shade of broccoli, cauliflower and white cabbage. Grunkol, or kale (also called kale) contains all the essential amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then just add that in terms of nutrient density it is unmatched among all green leafy vegetables.

    Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which have a positive effect on the cardiovascular system, vitamins B and C and many minerals. Onions retain almost all of their beneficial properties even after cooking.

    Tomatoes. The eternal dispute about what a tomato is - a berry, a vegetable or a fruit, seems to have settled in favor of the latter. Be that as it may, the senior tomato contains not only vitamins A, B2, B6, E, K and various trace elements, but also a powerful antioxidant - lycolin, which has an anti-cancer effect.

    Sweet potato. Sweet potatoes, despite their high glucose levels, are recommended for diabetics because they are able to stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than regular potatoes.

    Green beans. Unlike bean seeds, these green beans are not as rich in protein, but they are high in vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion, are able to reduce blood sugar levels and the risk of heart attack.

    Fruits and berries

    Apples. A fruit that you can always take with you for a quick snack anytime, wherever you are. They are prized for their high fiber, vitamin C and antioxidant content.

    Avocado. It differs from other fruits in that 77% consists of healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C are available.

    Bananas. Not only is it one of the world's most popular berries (yes, banana is a berry, not a fruit) and a favorite post-workout food, it's also the best source of potassium, as well as fiber and vitamin B6.

    Blueberry. One of the most powerful sources of antioxidants of all foods. And you probably know about the benefits of blueberries for vision since childhood.

    Oranges. All citrus fruits have long established a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.

    Strawberry. It is useful for the body not only low in carbohydrates and calories, but also vitamin C, fiber and manganese.

    Cereals

    Lentils. A delicious and satisfying variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

    Oleg Iryshkin

    Ph.D., doctor of sports medicine and sports dietetics, nutritionist of the federal network of fitness clubs X-Fit

    Lentils are the oldest culture. It is rich in plant proteins and complex carbohydrates that can keep you feeling full for hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves bowel function and serves as food for beneficial microflora.

    Beans. In terms of the amount and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition in case of heart failure and diseases of the kidneys, liver and gastrointestinal tract.

    Brown rice. Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note its positive effects on blood sugar levels, blood pressure, and the prevention of bowel and pancreatic cancer.

    Oats. This cereal, in addition to the numerous minerals and vitamins that are included in its composition, is valued for its high levels of fiber (over 30%) and beta-glucans, which lower the level of "bad cholesterol".

    Quinoa. Does not contain a single gram of gluten, only healthy fiber, magnesium and plant-based protein. Quinoa is an incredibly satisfying food that can be one of your best allies in the fight against extra pounds.

    Nuts and seeds

    Almond. These nuts are packed with vitamin E, antioxidants, magnesium, and fiber. Nutritionists say that almonds help in the fight against excess weight and speed up the metabolism.

    Chia seeds. The favorite product of the ancient Aztecs in recent years has become popular with vegetarians. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily intake of magnesium, manganese, calcium and other nutrients.

    Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you lose weight.

    Macadamia. The nut, which is not the most popular in Russia, differs from its counterparts in a high level of monounsaturated fats (the healthiest ones) and a low level of omega-6 fatty acids (not the healthiest ones). It costs no more than hazelnuts and is sold in large supermarkets, you just need to thoroughly inspect the shelves.

    Walnuts. Only 7 nuts per day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular diseases. They contain almost all vitamins, minerals, organic acids and fiber that the body needs.

    Peanut. These beans (which many mistakenly think of as nuts) are rich in antioxidants, nutrients, and can help you shed a few extra pounds. Above all, don't substitute peanut butter for whole peanuts, or it will turn out exactly the opposite. Roasted peanuts, however, should also not be carried away under any circumstances.

    Sweet, baked goods and dressings

    Dark chocolate. The sweetest item on our list contains half of the human body's daily requirement for iron, magnesium, manganese, and antioxidants. Recommended for people with high blood pressure.

    Oleg Iryshkin

    Ph.D., doctor of sports medicine and sports dietetics, nutritionist of the federal network of fitness clubs X-Fit

    The most useful dark chocolate with a high content of cocoa beans and a minimum sugar content. For example, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, including chocolate in your diet, you need to know when to stop and not to consume this product in excess quantities that go beyond the calculated biological balance of nutritional components and individual daily calorie intake.

    Anna Ivashkevich

    private nutritionist

    The simpler the composition of the dark chocolate, the better. Ideally, it should contain grated cocoa, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of grated cocoa, for example, 99% is the largest amount of cocoa. Such a product is rich in potassium, magnesium, phosphorus and contains small amounts of vitamins B and E. Its consumption helps to stabilize cholesterol levels and improve mood (due to a decrease in cortisol production). The average daily portion of dark chocolate should not exceed 25 grams.

    Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be problematic to find it in our stores, so we offer ordinary multi-grain bread as an alternative.

    Homebaked bread. If you want to eat healthy bread, you have to make it yourself. But homemade bread will definitely not contain gluten, and the amount of carbohydrates will not be as high as in ordinary bread.

    Apple vinegar. It is indispensable not only when preparing salad, but also when dieting: apple cider vinegar dulls appetite and makes you feel full for much longer. It will also help lower blood sugar levels.

    Olive oil. The world's healthiest oil contains powerful antioxidants that can boost immunity and lower blood pressure and cholesterol levels.

    Coconut oil. Like coconut pulp, oil is composed of 90% medium fatty acids, which will help you cope with extra pounds. And recent studies have confirmed that it can improve the condition of people with Alzheimer's disease.

    Dairy products and meat

    Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it contains even more protein than meat or fish.

    Yogurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content of beneficial bacteria, it also improves digestion.

    Butter. Natural farm butter contains not only saturated fatty acids, which are essential for our body, but also many nutrients and vitamins A and K2.

    Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.

    Salmon. This fatty red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and proper functioning and nutrition of the human brain.

    Sardines. Small but very healthy sea fish that can provide the body with 2 times more calories than white fish. In addition, they contain high amounts of phosphorus, potassium, calcium, magnesium and other minerals and a complex of vitamins A, D and B. Unsaturated fats from sardine are considered more beneficial than saturated fats of animal origin.

    Shellfish. Mussels, snails and oysters have one of the first places in terms of the amount of nutrients among all foods. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And oysters so generally decent are almost nowhere to be found - except perhaps in Sakhalin and Vladivostok.

    Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they contain a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.

    Trout. An interesting fact that says a lot about this fish: it lives only in clean water. In terms of the content of nutrients, trout can be compared to salmon: there are many vitamins A, D, B, E and omega-3 fatty acids.

    Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with the caviar of some commercial species. Vitamins of group B, A, E, PP, two dozen micro- and macroelements and omega-3 fatty acids improve the functioning of the eyes and brain and halve the risk of cardiovascular diseases.

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