Foods that give satiety: 7 combinations for different times of the day –

When we decide to go on a very restrictive diet, we can suffer from excessive hunger — or even more serious problems, such as lack of nutrients and extreme tiredness during the day. And then, the chances of giving up go up there. But it doesn’t have to be like that, actually! The success of a program weight loss includes a menu with combinations of foods that give satiety: the immediate and the prolonged.

How each one works

Immediate satiety helps settle the stomach in the first forkfuls, while prolonged satiety prevents hunger from rumbling again long before the next meal. For this reason, nutritionist Vanessa de Leite, from Porto Alegre, emphasizes the importance of combining food sources of carbohydrate, protein and fat in the same meal – both in the main meals (breakfast, lunch and dinner) and in the intermediate meals (morning and afternoon snacks and supper). But the proportions vary according to the objective.

Who wants to lose weight, should bet mainly on foods that give satiety prolonged. And proteins are the champions; fats lead the second place; and carbohydrates are last on that list, according to nutritionistThe. But it’s not worth sticking to the fillet, especially if you’re restless and need carbohydrates to ease your anxiety. already the fat it makes the meal tastier, in addition to fighting inflammatory processes in the cells – that is, when good quality like olive oil or coming from chestnuts and avocado.

Protein can (and should) be present in greater amounts. But don’t worry so much about it and, if you don’t want to risk making the combinations yourself, follow the nutritionist’s suggestions. Vanessa explains that leaving the cell phone aside during the meal and paying attention to the food is also important for you to be more satisfied, as well as putting together a nice plate, resting the cutlery on the table between forkfuls and chewing the food very well, in addition to other strategies for hunger not to return before its time.

Food combinations that give satiety: intermediate snacks

1

1 pot of natural yogurt + 1/2 banana + 6 peanuts;

two

1 pot of natural yogurt + 1 col. (soup) whey protein (or vegetable protein powder);

3

1/2 boiled sweet potato + 3 tbsp. (soup) shredded chicken;

4

Sandwich: 2 slices of whole wheat bread + 2 slices of white cheese + 2 col. (soup) of light tuna.

Food combinations that give satiety: lunch and dinner

5

1 grilled fish fillet + 2 col. (soup) black rice (or brown) + green leaves at will and 2 col. (soup) of cooked vegetables with 1 col. (dessert) of extra virgin olive oil;

6

1 chicken fillet + 1/2 sweet potato (or cassava/cassava) + green leaves at will with 1 col. (dessert) extra virgin olive oil and 3 walnuts;

7

1 roasted (or grilled) salmon fillet + 3 col. (soup) of quinoa + 3 col. (soup) of cooked vegetables with 1 col. (dessert) of extra virgin olive oil.