25 foods that curb hunger –

Our readers have listed 25 (tasty) foods with an anti-hunger effect. To prove this power, we consulted three very fervent nutritionists on the subject – Cynthia Antonaccio, from São Paulo, Joselaine Stürmer, from Porto Alegre, and Lucyanna Kalluf, from Curitiba. They guarantee: you can bet on this list that it will help you control gluttony. Enjoy!

Breakfast

Pineapple
“Eating a slice of pineapple for breakfast makes me not hungry until lunch,” says Carmem Lima, 32, from São Paulo. Why it works: Rich in fiber, pineapple keeps the stomach busy digesting longer, which staves off hunger. It also has several important vitamins and minerals for the overall balance of the body. And a healthy body is less likely to fall into the gluttony trap.

Oat
“Oatmeal porridge makes us almost forget about food for the rest of the day”, says Rosana Meirelles, 49 years old, from Rio de Janeiro. Why it works: The fiber in oats expands in the stomach. Afterwards, they are transformed into a kind of gel resistant to digestion, prolonging satiety. If you prefer, sprinkle the cereal on fruit or yogurt.

Whole grain bread
“Brown bread stretches the feeling of satiety much more than white bread”, guarantees Maria Toniolo, 35 years old, from São Paulo. Why it works: In addition to making you feel satisfied with less food – because of the fiber in grains – whole-grain breads and pastas have the power to keep blood sugar levels more balanced, preventing hunger from coming back soon.

Egg
“Eating eggs in the morning is potato: hunger is less at other meals!”, says Eliane Duarte, 36 years old, from Rio de Janeiro. Why it works: Eggs are a source of protein – a nutrient that has a complex molecular structure, requiring slow digestion. So it makes you hungry for a long time.

White cheese
“My coffee doesn’t lack white cheese. Otherwise, I arrive at lunch hungry,” says Elisabeth Duarte, 48, from Rio de Janeiro. Why it works: Like eggs, cheese has protein and therefore satisfies hunger well.

See also: 12 foods to gain muscle

Lunch
brown rice
“When I’m really hungry, I switch from white rice to brown rice. It fills the stomach faster,” says Amanda Rodrigues, 25, from Rio de Janeiro. Why it works: This type of rice, which comes with the shell, takes longer to digest than white rice. And while your stomach is full, you don’t think about food.

Wheat bran
“I mix wheat bran into pasta or rice. It works well against exaggeration”, says Graziela Belles, 25 years old, from Rio Grande do Sul. Why it works: Great idea! Adding wheat bran to other foods increases the volume – it gives the impression of having a more generous portion on the plate. In addition, bran reduces the glycemic index of pasta and rice, and a low GI guarantees a calm appetite.

Pumpkin
“Pumpkin is my ally against the scales! It helped me lose 8 kilos,” says Daniela Amaral, 25, from Rio Grande do Sul. Why it works: It’s high in fiber and low in calories (only 33 calories per 100 grams), so you can eat plenty of it without fear of putting on weight. It is no wonder that he is such a success among the regime’s class. It can be baked or boiled, sweet or savory.

Carrot
“In addition to leafy greens, I eat a lot of carrots in my salad. Chewing this vegetable reduces my gluttony”, says Adriana Afonso, 27 years old, from Brasília. Why it works: The firm texture of the carrot really requires you to chew, chew, chew… This helps the brain understand that a good amount of food is being ingested. Also, by eating slowly, you consume less food in the 20 minutes it takes your body to “turn off” hunger.

To have lunch
Turkey breast
“Putting turkey breast in the sandwich kills my hunger faster”, says Ana Claudia Rizo, 28 years old, from Uberlândia (MG). Why it works: In addition to protein, turkey breast has some fat (even the light one), which, during digestion, stimulates the body to produce a hormone, cholescystokinin, which cuts gluttony. That’s right: to lose weight we need fat, of good quality, of course, and no more than 10% of daily calories.

tofu
“I like the cold tofu with green smell and soy sauce. It’s light and helps me eat less at dinner,” says Helena Cardoso, 40, from Goiânia. Why it works: This little (soy) cheese carries only 40 calories in 100 grams, and it can go freely on your plate, adding volume to the meal. The protein dose, although little, also helps tame hunger.

Green leaves
“For dinner, I devour a big plate of leafy greens with tomato and cucumber. Afterwards, I eat some fruit and that’s it: I feel well fed”, says Márcia Queiroz, 27 years old, from São Paulo. Why it works: Fiber champions, the leaves require a lot of chewing – no one gulps down a salad without working their teeth hard. And chewing is a fundamental mechanism for the brain to signal the right time for you to stop eating.

Drinks
Lemon juice
“To stick to the diet, I drink lemonade (with sweetener!) cold. It refreshes and makes me forget about sweets”, says Marcia Cristina Marinho, 30, from Ubiratã (PR). Why it works: The lemon’s sourness curbs cravings for something sweet. That’s because this flavor saturates the taste buds that are also in charge of hunger.

Herbs tea
“Drinking tea (a lot of tea!) – close to 1 liter a day, without sugar and away from meals – makes me eat less. I lost 9 kilos in two months after adopting this strategy”, says Viviana Lima, 28 years old, from São Paulo. Why it works: Tea generally settles the stomach. But if you want to get straight to the point, drink lemongrass tea (reduces food cravings), green tea (accelerates metabolism, making the body burn fat), cloves and cinnamon (decreases cravings for sweets).

Coffee
“I like to have a cup of coffee after lunch. That way I don’t miss dessert”, reveals Karine Parússolo, 27 years old, from São Paulo. Why it works: As with lemon, coffee’s strong flavor leaves the taste buds “satisfied.” That’s why it makes up for the sweet dessert.

Water
“When I’m about to attack a chocolate, I drink water. And the will passes”, says Aline Marta de Lima, 23 years old, from Rio de Janeiro. Why it works: Water takes up space in your stomach, momentarily filling that “void” that makes you dream of a cookie mid-morning or mid-afternoon. So water inside!

Snacks
Banana
“It’s tasty, easy to take to work and soothes hunger between meals,” says Fernanda Villas Boas, 23, from São Paulo. Why it works: It doesn’t seem like it, but bananas have fiber and therefore line the stomach. It also carries iron, potassium and tryptophan – substances that boost and reduce food cravings. But with 90 calories on average, it cannot be consumed at will.

Yogurt
“A skimmed yogurt and the afternoon munchies disappear”, guarantees Simone Fernandes, 26 years old, from Macaé (RJ). Why it works: Rich in protein, it not only quells hunger but prevents it from returning too quickly. If you want to stretch the feeling of satiety, add oatmeal.

cereal bar
“This snack is low in calories, tricks the stomach and makes the intestines work better”, reveals Jeane Marques, 25 years old, from Paranavaí (PR). Why it works: Nuts, cereals (like oatmeal) and dried fruit curb hunger and give you energy. Beware of versions loaded with sugar and with almost nothing of whole grains – they skyrocket the glycemic index, and there comes hunger.

And more: Ranking of the best cereal bars

Damascus
“Sweetie, the apricot does away with that desire to eat something in the middle of the morning”, says Mônica Rodriguez, 31 years old, from São Paulo. Why it works: dehydrated, it concentrates fructose (fruit sugar) and is worth a sweetie with only 20 calories per unit. The feeling of satiety is due to the fibers.

Peanut
“I carry a handful of peanuts in my purse to ease afternoon hunger,” says Leda Ribeiro, 32, from São Paulo. Why it works: The good fat in peanuts regulates blood sugar and makes you feel full for a long time, preventing you from snacking. But don’t overdo it: 10 grams has 55 calories.

Biscuit with fibers
“To quell the desire for sweets, like a biscuit with fiber”, says Thereza Moreira, 32, from Rio de Janeiro. Why it works: It’s a healthy option to overcome hunger pangs between meals. But in excess, it gets fat.

roasted soy
“As a snack, I eat toasted soybeans. It was one of the tricks that helped me lose 66 kilos,” says Lia Santis, 30, from São Paulo. Why it works: In addition to fiber, it has isoflavones (natural hormones), zinc, B vitamins, calcium and potassium, which balance female hormones. And hormones, you know, play a big role in gluttony.