Foods that reduce appetite and suppress hunger


If you feel hungry immediately after a meal, the following information will be especially helpful to you. There is evidence from recent studies showing which foods are better and which are worse will saturate us for a long time. In these experiments, a group of volunteers were asked to eat a variety of foods and feel full after two hours. However, the results of such tests must still be treated with some caution, since not all the conclusions drawn by scientists are fully applicable to athletes.

Foods that reduce appetite and suppress hungerFoods that reduce appetite and suppress hunger

If you feel hungry immediately after a meal, the following information will be especially helpful to you. There is evidence from recent studies showing which foods are better and which are worse will saturate us for a long time. In these experiments, a group of volunteers were asked to eat a variety of foods and feel full after two hours. However, the results of such tests must still be treated with some caution, since not all the conclusions drawn by scientists are fully applicable to athletes.

Firstly, the diet did not include many products habitual for a sports diet: chicken breast, peanut butter, cottage cheese, etc. Some of the participants were overweight, were already aged, were inactive or had other qualities, not characteristic of trained athletes. Accordingly, their reaction to certain foods was different.

In addition, only satiety within two hours after eating was considered. That is, the most important point was not taken into account that there are two ways to satisfy hunger: short-term (“I am hungry, and I need to eat something right now”) and long-term (“I am having lunch now and I want to be full before dinner” or “I eat before going to bed, so as not to feel hunger at night “). Short-term satiety occurs within 30–90 minutes. after eating. Long-term – 5 or more hours after eating.

How to regulate hunger – research

In one study, participants were given 35 different foods and asked to rate their short-term and long-term satiety on a scale from 0 to 9. This was followed by the amount of protein, fat, carbohydrates, fiber, and sugar in the food. As a result, the following patterns were revealed.

  • A large amount of food saves well in the short term, but it is ineffective in the long term.
  • Protein and fiber enhance both short-term and long-term satiety.
  • Fat enhances long-term satiety, short-term satiety does not. Foods rich healthy fats, satisfies hunger well if it also contains fiber. Therefore, avocados, for example, are more filling than olive oil.
  • Sugar-based foods are poorly saturated in small quantities unless they contain fiber. Therefore, fruits are more filling than, say, candy or “quick” breakfasts.
  • Traditional snack foods are poorly satiating in both the short and long term.
  • The exception is potatoes. It has performed well in both short-term and long-term satiety, despite being a low-fiber carbohydrate.

Fruits

Short-term saturation indicator

Long-term saturation indicator

Apple

6

5.5

Orange

4.33

4.71

Berries

4.88

five

Banana

4.86

4.63

Meat and dairy products

Short-term saturation indicator

Long-term saturation indicator

Chicken breast

five

5.25

Ground beef

five

5.83

Beef steak

6.13

6.75

Whole egg

5.88

6.25

Egg white

6.8

7.2

Whey Protein

4.86

4.29

Casein

four

five

Greek yogurt

5.75

6.29

Fruit yogurt

five

3.5

Cheese

3.17

4.17

Skim cheese

5.5

5.75

Carbohydrates

Short-term saturation indicator

Long-term saturation indicator

baked potato

5.86

6.75

Baked sweet potato

6.43

7.23

White rice

four

3.5

Brown rice

4.2

4.67

Oatmeal

5.5

6

Beans

3.83

4.67

White bread

2.83

1.83

Whole wheat bread

3.17

3.17

Pasta

four

3.83

Snacks

Short-term saturation indicator

Long-term saturation indicator

Instant porridge

1.33

1.29

Ice cream

2.25

2.13

Cookies

1.83

1.5

French fries

2.29

2.13

Donuts

2.5

2.13

Potato chips

1.38

1.25

Fats

Short-term saturation indicator

Long-term saturation indicator

Peanut paste

4.29

6

Nuts

3.71

5.57

Avocado

four

5.13

Olive oil

1.26

1.57

Useful article: “Diet for gaining muscle mass. 4 main tips “

Many of these …


Like it? Share with your friends!