7 healthy foods that increase hunger –

They are the darlings of the diet, but the truth is that including them on the menu as a tactic to cure hunger in the middle of the afternoon may end up not having the expected result.

We are not saying that you should eliminate them from the menu, but combine them with other foods to enhance the satiety effect and take advantage of all the benefits they provide.

Fruit juice

Did you know that downing a booze in the middle of the afternoon can leave you feeling empty not long after? This is because, despite being champions in terms of vitamins and minerals, when it comes to fiber, the subject is a little different.

And that’s where the problem lies: drinking the juice does not replace the need to consume the fruit itself, which has much more fiber than its liquid version. “A good option is to beat them together with the skin to increase the amount of fiber and, consequently, reduce the glycemic index”, explains Gabriela Cilla, nutritionist at Estima Nutrição, in São Paulo.

Whole grain bread

Despite being rich in fiber, brown slices end up being more processed than other whole options, such as the grains themselves, such as quinoa and chia.

In addition, bread has little protein and good fat, macronutrients responsible for that lasting feeling of satiety. To work around the problem, choose to cover the slices with eggs or avocado.

green smoothie

It has few calories and promises to detoxify the body, but the excess sugar from the fruit and the lack of protein in the drink will make you feel hungry again in no time.

So prioritize vegetables over fruits and add some whey protein to the mix. “Try not to strain it either to preserve the natural fibers of the cabbage and other ingredients”, says the expert.

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Egg white

The white omelette is one of the favorites for those looking for a more balanced diet. However, the whitest part of the egg contains no fat, which will make your stomach rumble before its time.

The solution is to add color to the preparation: preferably, the yellow of the yolk, which carries a series of beneficial nutrients in addition to protein and good fat, which support the body.

Skimmed milk

Fat – again it – is the missing nutrient in this version of the drink to ensure prolonged satiety, as it slows down the breakdown of milk sugar, extending digestion time and leaving you with that full stomach feeling. “Try to offset the hunger caused by this lack of fat with an extra dose of soluble fiber, such as with a serving of oatmeal or granola.”

Pickles

Despite doing wonders for the intestines and regulating the intestinal flora – which has everything to do with weight loss – they are quite salty. But what is the relationship between taste and satiety?

It’s just that salt makes you feel thirstier, which ends up being confused with hunger most of the time. The way out is to drink plenty of water to avoid the problem.

wholemeal cookies

They are composed of much more carbohydrates than fiber in fact. So if you’re one of those people who can’t do without a biscuit for an afternoon snack, try combining it with something more hearty, like ricotta or chickpea paste.