20 satiating foods that will help you lose weight and you can eat without regrets whenever you want

To lose weight you don’t have to go on extreme diets, or binge on detox juices and smoothies all the time, much less stop eating. In fact, the key to losing weight lies in just the opposite, continuing to eat well, wisely, in a balanced way and respecting the times between meals. Furthermore, it is important select well the food you eatplacing special emphasis on it being satiating character.

In this sense, we have a large number of foods rich in nutrients and low in calories that provide that feeling of fullness, helping to keep excesses and cravings at bay. The expert doctor in nutrition and dietetics Mª Isabel Beltrán Margarit, explains what they are and how to do it. Take note!

Foods that calm anxiety about eating

There are foods that keep you satiated for a short period of time, generating some anxiety about eating again, and others, however, that can keep you satiated until the next meal. From brown rice to cinnamon, including legumes, mushrooms and dates. Here is a list of 20 satiating foodss that will allow you to feel satisfied while you work on the goal of losing weight.

Integral rice: It is a classic in weight loss diets and an essential part of any healthy meal. It has fiber, little fat and gives us a lot of energy. Its low sodium levels and high potassium value favor the elimination of toxins to purify the body and prevent fluid retention. Carbohydrates, as you see, are good and necessary to take care of ourselves. For every 100 grams, they provide us with 350 kcal.Potato: Their satiating power lies in their proportion of water (up to 77%), especially if they are prepared boiled (and eaten cooked and cold), something that makes them much more satiating and lighter than French fries. Cooked it provides almost no calories: 100 grams of boiled potatoes represent 66 Kcal. Cook them with skin and you will have more vitamins and mineralsChocolate: If you are an inveterate chocolatier, you are in luck, because dark chocolate is more than recommended. The polyphenols it contains help control weight and improve mood. Since we have so internalized that they are “forbidden” sweets, it generates a feeling of pleasure that will give us a push when it comes to continuing with any diet. It is preferable to choose a dark chocolate with 70% or more cocoa, and you can have one ounce (about 20 grams) up to four times a week.Avocado: They say it makes you fat, but its fatty acids are excellent allies for good health. Of course, it must be taken in moderation, since 100 grams has 223 calories. In addition, it has magnesium and B vitamins and is indicated for stressful situations because it regulates the nervous system.Olive oil: In a diet it should be taken in moderation, but it should always be olive oil, since its monounsaturated fats help lower bad cholesterol and increase good cholesterol.Cinnamon: As a condiment or infusion, cinnamon relieves digestion and excess gases. There are studies that confirm that consuming ¼ tablespoon a day with food accelerates metabolism and acts as a fat burner.fucus algae: For many, algae are still completely unknown, but its benefits are infinite in terms of minerals and detoxifying, satiating and laxative effects. They can be taken as an infusion.Spinach: light and rich in fiber, vitamins, folic acid, magnesium and iron. It prevents the absorption of cholesterol, purifies the liver and is a laxative. It is not recommended for kidney patients.Legumes: They maintain blood glucose levels and help avoid dips in those moments when the body needs “gasoline.” In salad, they are highly protein.Lean meat: Chicken, turkey, rabbit, and certain cuts of beef and pork are lean and provide high-quality protein and little fat. It is not recommended to consume more than three times a week and in portions that do not exceed 100 grams.Hake: It is the white fish par excellence and synonymous with flavor, omega 3 and proteins. A study by the CIBERobn research center found that its regular consumption helps reduce abdominal fat.Squid: Would you have imagined it? Squid are an unbeatable source of protein that is included in many weight loss diets. They provide protein and are very satiating. Of course, fried foods are very good, but avoid it, since it is an extra pile of calories. Their meat is firm and compact and this forces us to chew them slowly, something that makes us feel more satiated. If you have cholesterol problems, it is better to moderate your consumption.Mushroom: Champion of the “hunger removers”. There are studies that show that mushrooms have a long-lasting satiating effect, making them an ideal ingredient to control hunger. It has a very low caloric intake. Carrot: It barely has fat or protein, but its flavor is perfect for those moments of hunger that need to be satisfied. They are easy to prepare, perfect for a snack and you can take them as a “treat” to the office. Its sweet flavor is due to its carbohydrates (5.2%) and it only has 27 calories per 100 grams. Rich in beta-carotene (antioxidant), vitamins C and E and iron.Pepper: lots of water and low calories. Its fiber and micronutrients help us feel full and control weight, in addition to being an excellent source of vitamin C.Dates: It has energetic and restorative power and has many nutrients, but also high calories. It is healthy, but you should not abuse this snack.Peach: It has a high water content and its fats are practically zero. In addition, it has a laxative, diuretic, antioxidant, antianemic and satiating effect.Melon: It is more than 80% water, but it is refreshing, nutritious and delicious, especially this time of year. Fruit is a natural satiating, cleansing and diuretic food.Banana: It is one of the most satiating fruits that exist and its high tryptophan content helps you relax. It is recommended after dinner to avoid late-night binges. For the most athletic, it is well known that it is recommended after each session, due to its high magnesium and potassium content. A myth? It’s not as caloric as they make it out to be! It has 62 calories per 100 grams (an apple is 48).Orange: a shot of vitamin C that is not lacking in weight loss diets. It provides fiber and makes us feel full. Better to consume the whole piece than in juice, since it is true that it provides more sugars and less fiber.

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