Wisdom says: we are what we eat. And what we eat makes us feel full and reduces hunger. However, different foods differ in satiety. For example, to get full, you need to eat less boiled potatoes than ice cream.

More hearty meal reduces hunger for longer. This allows you to eat less and less often, contributing to the loss of excess weight. Such food has some common characteristics:

  • High Protein Content: Of all the nutrients, protein is the most satiating.
  • High fiber content: This element literally keeps the stomach full longer.
  • Large volume: the more water or air in the product, the fewer calories we consume in order to be satiated.
  • Low Calorie: Foods that are low in fat and high in protein, fiber, and water.

Food is usually more satisfying if it is made from fresh food and not from semi-finished products. Here are some of the very foods that will help you feel full longer.

Almond

This product contains healthy fats, vitamin E and magnesium - elements that affect the feeling of satiety. The nutritional value of almonds does not extend to processed foods such as almond oil and flour.

Apples

These fruits are full of vitamins and fiber, so they make you feel full. Even when compared to purees and fiber-fortified juices, fresh apples show more satiety. In addition, apples contain quercetin, an element that improves the state of the cardiovascular system and immunity.

chickpeas

Chickpeas are naturally satisfying due to their high vegetable protein and fiber content. According to the study, people who ate chickpeas not only felt full, but also improved bowel function. In addition, after the diet, they began to eat more processed snacks that are high in calories and low in nutrients. This led scientists to suggest that chickpeas reduce cravings for unhealthy foods.

Prunes

A study in Greece found that eating prunes as a dessert or snack reduces hunger. Prunes, like fresh plums, are rich in fiber. Fiber helps slow down the digestion of food, which keeps the stomach full for much longer. In addition, prunes regulate blood sugar and are good for bone tissue.

Lettuce and other leafy vegetables

Eating a salad with lots of greens before your main meal will help you feel fuller faster and consume fewer calories. Even though kale, lettuce, and other greens are virtually calorie-free, they can be quite filling due to their volume, and when combined with other foods, they encourage the consumption of less fat.

Lentils

Another representative of the legume family - lentils - is a very satisfying product. According to a study by the University of Toronto, its satiety even exceeds that of chickpeas, not to mention other legumes. A dish of lentils richer than pasta with sauce. Lentils are a rich source of vegetable protein, fiber, potassium, iron, B vitamins, magnesium and calcium.

natural nut butter

A Brazilian study showed that natural nut butter regulates glucose levels in the body and increases the release of hormones that affect satiety. In other words, study participants ate faster and didn't want to snack until their next meal. Nut butter, as long as it's not loaded with additives and sugar, is a great source of energy for the body.

Pistachios, roasted and unsalted

A study of two groups of people participating in the same weight loss program found that pistachios are healthier and useful option snack. The only difference between the two groups was that one group ate pistachios and the other savory German pretzels. Participants in the first group showed a lower body mass index.

Raisin

A study in the journal Metabolism confirmed that raisin consumption, especially when combined with long walks, reduced appetite and reduced daily calories. In addition, researchers have noticed that raisins help lower cholesterol and sugar levels in the body. Raisins contain active antioxidants called anthocyanins, which, according to scientists, have a positive effect on the health of the body in general and heart function in particular.

Yoghurt natural

Compared to cheese, milk and water, yogurt has the greatest ability to satiate the body and reduce appetite. A UK study found that participants who ate natural yogurt felt 24% less hungry than those whose diet foods were cheese, milk or water. Yogurt is one of the healthiest and most nutritious foods, as long as it's natural and doesn't contain a huge amount of additives, sweeteners, and flavors. For example, Greek yogurt contains a huge amount of beneficial bacteria, calcium, proteins and does not contain sugar.

Eggs

According to scientists, eggs are highly nutritious and can reduce hunger for a long time. Several studies have shown that eating eggs for breakfast leads to less food throughout the day. In addition, eggs are an affordable and inexpensive source of protein and a huge amount of vitamins A, E and B12.

Cod

This delicious fish contains few calories, but has more satiety than beef and pork. A European study confirmed this finding, reporting that participants ate significantly fewer calories for dinner after a cod meal compared to those who ate beef or pork.

Rye

Whole grain products containing this cereal are especially satisfying. This is probably due to the fact that the fiber contained in rye takes a particularly long time to be digested by the stomach, and therefore restrains the feeling of hunger.

Tofu

Tofu is considered a food exclusively for vegans and vegans. People who do not limit their diet seem to think that there is simply no need to eat this strange product. However, dietitian advice says it's worth a try, simply because tofu is more satiating than, say, chicken. An Appetite magazine study found that a tofu-based lunch allowed a group of participants to feel less hungry for several hours longer than those who ate chicken. In addition, tofu, like many others soy products, contribute to the normalization blood pressure and cholesterol levels.

Taking a multivitamin every day can be in a good way add some nutrients to your body, but let's face it, eating real food is much more enjoyable and enjoyable than swallowing a multivitamin.

When you choose the right combination of foods, you are guaranteed to get the essential nutrients your body needs to stay strong and healthy. You just need to know which foods have more nutrients.

There are thousands in the world various products foods that contain at least a few of the nutrients your body needs. These nutrient-rich foods serve as the foundation.

In a best-selling book on the world's healthiest foods, biologist, nutritionist and TGMF founder George says that the healthiest foods in the world come from natural sources with the most essential nutrients. These products are also the most affordable, and inexpensive. If you're looking to add delicious, natural, and nutrient-dense foods to your diet, these top 10 best products represent the most healthy food in the world.

1. Vegetables

You can't argue about the benefits of vegetables for a healthy diet. Vegetables keep your appetite in check so you don't eat too much or too little food. They lower blood pressure and reduce the risk of digestive system disease and vision problems. Vegetables also reduce the risk of stroke, heart disease, and certain types of cancer.

Among the most nutritious vegetables are:

  • Asparagus
  • Avocado
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Kale
  • cucumbers
  • Garlic
  • Potato
  • Romaine lettuce
  • sea ​​vegetables
  • Spinach
  • Tomatoes

2. Fruit

Fruit best gift nature for medicine complete with minerals, vitamins, antioxidants and many more useful substances, vegetable origin, trace elements (phyto-nutrients). These foods are naturally low in fat and calories, and none have cholesterol. Their high disease prevention includes protection against chronic diseases such as cancer, diabetes, and obesity.

Some of the most nutritious fruits you can add to your diet are:

  • Apples
  • apricots
  • Bananas
  • Blueberry
  • Cantaloupe
  • Cranberry
  • figs
  • Grapefruit
  • Grape
  • Lemon / Limes
  • oranges
  • Papaya
  • Pears
  • A pineapple
  • plums
  • Prunes
  • Raspberry
  • Strawberry
  • Watermelon

3. Whole grains

Whole grains, low in fat and high in fiber, help keep your heart and colon healthy, as well as soothe inflamed tissues that can cause health problems like swollen feet.

Some of the most nutritious whole grains in the world include:

  • Barley
  • brown rice
  • Buckwheat
  • Corn
  • Millet
  • Quinoa
  • germinated grain of wheat

4. Legumes (dried beans and peas)

Legumes are one of the best sources of soluble fiber. They contain healthy trace elements of iron, magnesium and folic acid. Bean iron is especially beneficial for people who don't eat meat. In addition, dried beans and peas are low in fat and high in quality protein and are a powerful health booster.

The most nutritious of the beans are:

  • black beans
  • Peas
  • Lamb peas
  • Beans
  • Lentils
  • Lima beans
  • sea ​​beans
  • Pinto beans
  • Soya beans
  • Tofu and tempeh

5. Seafood

Seafood is a source of vital nutrients, primarily the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help prevent and alleviate common chronic diseases such as diabetes, arthritis and heart disease. The Food and Agriculture Organization of the United Nations (FAO) says: "Fish has excellent nutritional value, providing high quality protein and a wide range of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium and iodine."

Due to its high nutritional value, experts recommend eating at least two seafood meals a week. Some of the most nutritious and delicious seafood that you can eat are:

  • Cod
  • Halibut
  • Salmon
  • sardines
  • scallops
  • Shrimp
  • Tuna

6. Low fat dairy products

Dairy products and milk make up 10 to 12 percent of total dietary fat. While whole milk is a good source of vitamin B12, vitamin D, calcium, riboflavin, and phosphorus, it is high in saturated fat and can cause high-calorie problems and increase your weight. Skim milk (1% milk) and eggs have very little fat. Lean foods help build muscle, prevent obesity and reduce the risk of diseases such as diabetes 2 and hypertension.

Among the best low-fat dairy products and eggs are:

  • Cow's milk
  • Eggs,
  • Milk, goats
  • Yogurt

7. Nuts and seeds

Nuts and seeds are a delicious and reliable source of protein, vitamins, fiber and complex carbohydrates. These foods also have many useful minerals such as selenium, magnesium, copper, zinc, which are essential for modern diets.

The most nutritious nuts and seeds in the world:

  • Almond
  • Cashew nuts
  • Flax seeds
  • Peanut
  • Pumpkin seeds
  • Sesame seeds
  • Seeds
  • Walnuts

8. Natural sweetener

A natural sweetener made from sugar cane or plants like maple. Introducing a natural sweetener into your diet is one of the healthiest ways to lose weight. Generally, the less sugar you add to the source, the more nutrients your sweetener will contain.

The World's Best Sources of Natural Sweetener:

  • Syrup
  • Maple syrup

9. Lean meat and poultry

Lean meats provide you with essential proteins that are lower in fat and calories compared to fatty meats. Poultry provides important vitamins like vitamin B3 and vitamin B6, as well as trace minerals like selenium and choline. Choline helps proper nerve function by having an anti-sclerotic factor. If you're on a low-fat, low-calorie diet, lean meats and poultry are good option For you.

More nutrients in lean meat and poultry contain:

  • Beef
  • Chicken
  • Mutton
  • Venison

10. Healthy drinks

In addition to quenching thirst, drinks can also be part of a healthy diet. Include the drinks that are the most nutritious and healthiest in your diet.

Three most nutrient drink which you can use:

Green tea - rich in polyphenols and catechins, which fight various types of cancer and help the heart to function normally.

Soy sauce is an excellent antioxidant that contains many essential minerals and vitamins.

Water - keeps you hydrated and has a lot of useful properties, including preventing kidney damage.

Meat in beer marinade

Ingredients:

Meat - 1kg

Light beer - 0.5 L

Onion - 1-2 pcs.

Hot pepper - 0.5 pcs.

Garlic - 3 cloves

Fresh herbs - to taste

thyme - to taste

Salt, pepper - to taste

Cooking: Wash the meat and cut into cubes. Prepare marinade. To do this, pour beer into the mold, add finely chopped garlic, thyme and salt. Put the meat in the marinade. Cover with cling film and leave to marinate for 1 hour. Meanwhile, prepare the vegetables. Peel the onion and cut into half rings. Peel hot peppers from seeds, rinse under cold water and finely chop. Finely chop the greens.

When the meat is marinated, transfer it to a heated frying pan and fry for 12-15 minutes on all sides until golden brown. Remove from the pan. In the same place, fry a mixture of herbs, onions and hot pepper. Now return the meat to the pan and pour all the marinade remaining from the meat. It should completely cover the meat, if necessary, add more beer. Taste and salt if necessary. Cover the pan with foil. Place it in an oven preheated to 180 degrees for 45-50 minutes. Serve with boiled potatoes.

Buckwheat with chicken and mushrooms

Ingredients:

Chicken fillet weighing 200 g - 2 pcs.

Handful of dried porcini mushrooms (optional)

Butter

Champignons - 400 g

Sour cream - 200 g

Garlic - 1 clove

Flour - 2 tbsp. l.

Buckwheat - 1 cup

Cooking: put the buckwheat to boil. Soak dry mushrooms in boiling water. Finely chop the mushrooms. Cut the chicken fillet into slices about 2-3 cm thick. Heat up in a pan butter and fry the mushrooms in it, stirring, for about 5-7 minutes until soft. Then add chicken fillet and fry everything together for another 5 minutes. Dilute flour with 2/3 cup of cold water, add sour cream, porcini mushrooms along with the liquid in which they were soaked, and stir well. Pour mixture into pan with mushrooms and chicken, bring to a boil. Then reduce the heat to a minimum, salt and simmer, uncovered, for 15-20 minutes. A minute before the end of cooking, add chopped garlic to the dish. Put the boiled buckwheat and chicken into portioned plates, pour over the sauce generously. You can sprinkle with grated parmesan.

pasta carbonara

Ingredients:

Eggs - 2 pcs.

Grated parmesan cheese - 2 tbsp. l.

Lean brisket - 100 g

Olive oil

Spaghetti or bucatini pasta - 140 g

Cooking: In a large saucepan, place pasta water on the stove. In the meantime, cut the brisket into small cubes, and then fry it in a pan with olive oil for literally 2-3 minutes. For spiciness, you can add a small chili pepper to the brisket. When the water boils, salt and pour the pasta into the pan, boil according to the instructions on the package. Drain the cooked pasta into a colander. When the spaghetti is ready, crack two eggs into a large bowl and quickly combine them with the parmesan. Put hot spaghetti and hot brisket there. Mix well and serve immediately.

Fish with vegetables

Ingredients:

Carrot - 1 pc.

Small bunch of dill

Dry white wine - 2 tbsp. l.

Onion - 2 pcs.

Lemon slices - 2 pcs.

Tilapia fillet - about 200 g

Tomato - 1 pc.

Salt, peppercorns

Cooking: wash the fish, cut into small pieces, salt. Peel onions and carrots, wash and cut into pieces. Scald the tomato with boiling water, peel and cut into cubes. In a frying pan in hot oil, fry the onion and carrot for 5 minutes, then add the chopped tomato. Remove skillet from heat. Roll the fish pieces in flour. In another non-stick pan, fry the fillets until golden brown on all sides. Put the fish to the vegetables, add 2 slices of lemon, pour in wine and hot water so that the liquid is flush with the fish. Add peppercorns and salt to taste. Simmer everything together over low heat for about 10-15 minutes. Serve fish sprinkled with finely chopped dill.

chicken drumsticks and baked potato with green dressing

Ingredients:

Chicken drumsticks - 8 pcs.

Potatoes - 8-10 pcs.

honey - 2 tbsp. l.

Lemon juice - 4 tbsp. l.

Olive oil - 2 tbsp. l.

A mixture of dried herbs (thyme, marjoram, basil, parsley, rosemary) - 1 tsp.

Salt, freshly ground black pepper

For refueling:

Garlic - 5 cloves

Large bunch of herbs (dill, parsley, cilantro, basil)

Vinegar - 3 tbsp. l.

Olive oil - 6 tbsp. l.

Large sea ​​salt- 1 tsp

Cooking: mix in a bowl 2 tbsp. l. hot water and honey, add lemon juice, salt, pepper, dried herbs and olive oil. Pour this mixture chicken drumsticks and leave to marinate for at least 1 hour. Preheat the oven to 190°C. Lay the chicken thighs on a large baking sheet. Bake for 40 minutes, turning occasionally. Wash the potatoes and cut into 4 pieces. Boil in salted boiling water until tender. Drain and dry the potatoes. Add the potatoes to the baking sheet 20 minutes in advance. until the chicken is done.

For dressing, finely chop the herbs and place in a bowl. Peel the garlic and grind with salt in a mortar into gruel, add to the greens. Pour in the vinegar and olive oil and mix well. Pour the dressing over the chicken and potatoes at the end of cooking, mix well and cook for another 5-7 minutes. Remove pan from oven, cover with foil, let rest 10 minutes, then serve.

For such a dressing, you can choose any greens to your liking, and add chicken wings. If you like it spicy, you can add some crushed fresh chili or just hot pepper sauce to it.

Such a concept as satiety of food is individual. Much influences here - portion size, fiber content, amount of protein, digestion rate, and, finally, associations. Some sources praise apples as a real storehouse of satiety, and bless cabbage as the main fighter with kg. Others - curse the first as a source of increased appetite, and the second - also as the best remedy"stretch the stomach." Everyone is right, in fact, everyone should choose a list of satisfying foods for themselves individually.

What foods are satisfying and low-calorie at the same time

Technically, there are very few of them. According to the ADA classification, we can only include food as low-calorie foods, the energy value which does not exceed 90-100 kcal per serving (120 g according to the same classification). How many of these foods do you know? Among vegetables and fruits - almost all representatives of the kingdom. What about meat and fish?

In general, in the strictest sense, these are:

  • - cod, haddock, pollock, hake, lemon. The meat of this fish gives us a little more than 73 kcal per 100 g, mainly from protein. Contains all essential amino acids. Helps to prepare dinner even when there are few calories left and time is short. Cooks in seconds. Don't like boiled fish? Steam or bake in foil. But roasting increases the calorie content of a serving by 200 kcal at once. And the fish is no longer useful. Many people, however, would not agree that white fish- satisfying. It is digested quite quickly, leaving the stomach in just a couple of hours. How to "slow it down"? Serve on a bed of fibrous vegetables such as broccoli, kohlrabi and cauliflower. You can also rub the carrot, it only improves the taste. fish dishes;
  • - shrimp, crabs, mussels. Sounds more interesting, right? However, supporters of strict low-carbohydrate diets shy away from the meat of these marine inhabitants. The reason is as much as one gram of glycogen per 100 g of product. Seafood rarely “pulls out” more than 83 kcal per 100 g, lobsters and trepangs, which are rare in our country, are slightly more caloric. This product category has a lot in common. All are a complete source of protein, all contain omega-3s and help fight hunger. They are also digested quickly, therefore, for the needs of satiety - with vegetables;
  • - extra-fat beef. Or very dry veal, as we call it. In general, this is calf meat, completely devoid of fat. It will need to be steamed, and this is the only type of meat that is “low-calorie” in principle. Even chicken breast meat contains about 120 kcal versus 101 kcal of that. In addition, calf meat contains high-grade triheme iron, therefore it should be included in the diet of absolutely all women of childbearing age;
  • - all types of vegetables without starch. Cabbage and zucchini, cucumbers and tomatoes, green leafy greens and celery. All of them contain a lot of fiber and water, and little, literally from 18 to 35 kcal per 100 g. Do you want something sweet? Eat pumpkin. Salty? Sprinkle the cucumber salad with finely ground seaweed. Mashed potatoes? Grind with a blender cauliflower. Chips? Dry in the oven kale kale and sprinkle with spices. Vegetables will have to fall in love with everyone who is looking for a satisfying weight loss;
  • - all mushrooms. Here the opinions of nutritionists of different schools diverged. In the USA, the "common place of theory" is the benefits of mushrooms for healthy person, non-allergic. It is believed that their fiber-rich protein bodies saturate for a long time, and "protect" us from ingesting junk food. For example, fried fatty meat. But in Russian textbooks on dietology, mushrooms are considered a controversial product. Many people are not able to assimilate and digest them at all, as they are very "demanding" to the enzymatic activity of the gastrointestinal tract. One way or another, no more than 20 kcal per 100 g;
  • - seaweed. We eat little of them, but the Japanese eat a lot. Guess who's skinnier? This is, of course, an unscientific approach, but algae saturates due to its “gel-like” consistency. They fill the stomach, envelop ... And they are also tasty and healthy, as they contain a lot of iodine, which we also need for weight loss;
  • - unsweetened and watery fruits. We have grapefruits and some varieties of pomelo, as well as green apples. Most doctors will list all berries except watermelon and most sweet fruits. But with these gifts of nature, an individual approach is required. Many people experience hunger pangs for one fruit and are "tolerant" of others;
  • - konjac fiber pasta. They contain about 12 kcal per 100 g and are almost not absorbed by our bodies. Konnyaku is a tough insoluble fiber that cleanses the intestines and helps reduce the glycemic load of food. Food with cognac is recommended for diabetics and losing weight. The only negative is that when overeating, it can cause bloating.

Slightly behind low calorie list products such as chicken breasts, coarse cereals from buckwheat, pearl barley and brown rice. More high-calorie, but certainly very satisfying - legumes, including soy. And in the matter of reducing calories and increasing satiety, food combinations are important.

Win-win couples to satisfy hunger

Adding vegetables to it will help to reduce the calorie content of food. Vegetables with porridge are more satisfying than just porridge. Vegetables with meat - than just meat.

And there are also pairs of products, one of which is satisfying, the other contains few calories:

  • - coarse oatmeal and yogurt or cottage cheese;
  • — chicken eggs and spinach or broccoli;
  • - any meat and green vegetables;
  • - low-calorie cottage cheese with bran and honey;
  • - strawberries or raspberries and cottage cheese 0% /

Of course, there are some low-calorie foods - not an option. We still need fats and complex carbohydrates, not just “dry” proteins and fiber. But from time to time, when you want to eat a lot, and the calorie content corridor is modest, you should not give them up. After all, they make our lives easier.

How much energy we throw into the fight against excess weight! Meanwhile to have slim figure, you need to know the list of satisfying, but not high-calorie foods! One of the common misconceptions of losing weight is to think that the more satisfying the product, the more high-calorie it is. Such an idea leads to erroneous tactics. Namely - to the dosing of the diet according to the feeling of hunger. After all, according to these ideas, low-fat food is by definition low-calorie, which means it helps to lose weight. Agree, most people think and act this way. They build their diet, trying to feel hungry all the time.

What is a satisfying product?

Satisfying foods are foods that cause satiety. It is desirable that this feeling last as long as possible, which will allow the person to forget about food until the next meal. What does satiety depend on? Satisfying foods must meet the following criteria:

  • have enough volume to fill the stomach;
  • as slowly as possible move along the gastrointestinal tract, maintaining a feeling of satiety for a long time;
  • contain enough nutrients to saturate;
  • provide gradual, rather than rapid, absorption of nutrients, which allows you to maintain a sufficient concentration of nutrients in the blood for a long time to feel full.

How long you feel full after eating depends on a number of factors, but blood sugar levels are of particular importance. The faster it falls, the faster somatic cells absorb glucose from the blood and the sooner a person feels hungry again. There are studies that show that even the aroma of food can regulate the feeling of satiety.

You should familiarize yourself with the list of those foods that can make you feel full for a long time, so you can reduce the number of calories entering the body. According to nutrition experts, there are 20 foods that help us feel full for longer.

Product saturation index

Satisfying foods that don't make you gain weight should have:

  1. Average calories.
  2. Low glycemic index.
  3. High percentage of fiber.

1. Watermelon, 38 kcal per 100g

Watermelon is one of the most low-calorie foods, and three or four slices are enough to feel full.

2. Potato, 161 calories per potato

Potatoes are the most nutritious food, they give a feeling of satiety 3 times higher than a slice of white bread.

3. Eggs, 78 calories each

Egg - not just very useful product, it is rich in proteins that help satiety. By eating one egg for breakfast, you significantly reduce your appetite over time and do not add an extra 330 calories to your reserves.

4. Oatmeal, 187 calories per 50g serving

Oatmeal is the most nutritious of cereals. The property of this product is well known to have a beneficial effect on the gastrointestinal tract, which makes it indispensable in diet food. The fiber contained in oatmeal promotes good digestion. In addition, it can lower cholesterol levels.

5. Fish, on average 70 kcal per 100g

The body does not create reserves of protein. All eaten proteins are sent either to replace protein molecules in cells and tissues (plastic function), or to a lesser extent for energy needs. We cannot eat a lot of proteins - there is nowhere to put them. Hence the conclusion: protein foods are also quite satisfying.

6. natural yogurt, 66 kcal per 100g

Low-fat yogurt, which, by the way, is easy to make at home, promotes weight loss, as it increases the feeling of satiety. Greek yogurt, made without added sugar, based on natural sourdough, is a natural source of protein, minerals and milk fats. For a truly nutritious yogurt, add a handful of nuts or cereals to it (they are just right here).

7. Apples, 47 kcal per 100g

Apples are one of the few fruits that contain pectin, which naturally slows down digestion and promotes satiety. An apple eaten after dinner will give the body a final dose of complex sugars and vitamins and help to maintain a feeling of satiety for a long time. Try adding apples to salads, cereals and sandwiches - this will push the boundaries of your relationship with this wonderful fruit.

8. Oranges, 59 calories per fruit

Oranges are one of the most satisfying fruits due to their fiber content. In a list of 38 satisfying foods compiled by Australian nutrition scientists, oranges rank first among all fruits and citrus fruits. Pamelo, lemons and tangerines not only satisfy hunger well, but also contribute to weight loss, as well as replenish the reserves of vitamins and trace elements that are so necessary in winter.

9. Durum wheat pasta, 172 calories per 50g serving

Labels are easy to get confused. Some manufacturers indicate on packages of wholemeal pasta "pasta from durum wheat", others - "pasta from wholemeal flour". But in fact, they are one and the same: wholemeal flour made from durum wheat.

10. Dark chocolate, 170 calories per 28 grams

About a quarter of a 100-gram bar of chocolate will help you eat much less than other foods, as the ingredients in this treat slow down the digestive process. In addition, a few squares of dark chocolate act as a remedy for eating a lot of sweets, as well as salty and fatty foods.

11. Pine nuts, 95 calories per 14 grams - approximately 84 nuts

The fatty acids found in pine seeds are very good for the heart and, in addition, they contribute to a long feeling of satiety. If you are used to eating almonds, then we advise you to replace it with pine nuts.

12. Soft cheeses, 76 calories per 28 grams

Fresh goat cheese or any other type of "feta" contains concentrated linoleic acid, which promotes satiety and, in addition, helps burn fat in the body. Processed cheese also contain concentrated linoleic acid in large enough quantities, so you can give them your preference, but try to limit yourself to one cheese.

13. Skim milk, 86 calories per glass

Many of us are accustomed to considering milk as the main product of children's nutrition, not suspecting that the beneficial qualities of milk are also invaluable for the body of an adult. The proteins contained in it, for example - casein, perfectly saturate us. In addition, milk also contains concentrated linoleic acid.

14. Cottage cheese, 169 calories per 100 grams

This product contains proteins, fats, vitamins, mineral salts and is a dietary product. Cottage cheese is fat-free, fatty and bold. Eat any to your health!

15. Mushrooms, 20-40 kcal per 100 g

Champignons (27 kcal per 100 g), oyster mushrooms (38 kcal per 100 g), chanterelles (23 kcal per 100 g) or boletus mushrooms (31 kcal per 100 g) will be great additions to cereals, snacks or dressings and sauces. It is more expedient to use boiled or baked mushrooms than pickled ones.

16. Pumpkin, 22 kcal per 100 g

Pumpkin is an indispensable product for slimming! You can bake, stew, make pancakes and porridge.

Porridge: you need to take a pumpkin in the amount of 200 g and cut it into small cubes. Simmer with water for 30 minutes. Then add any cereal to your taste (oatmeal, millet flakes or rice) in the amount of 2 tbsp. l. and keep on low heat for the same amount of time. It turns out very delicious porridge, it is not forbidden to dilute it a little with skim milk.

17. Broccoli, 33 kcal per 100 g

This is a real storehouse of vitamins and minerals. There is an opinion that broccoli is an excellent prophylactic for many diseases, including cancer. It is recommended to use the vegetable in boiled, baked or raw form.

18. Turnip, 28 kcal per 100 g

Will serve as a great substitute for the usual mashed potatoes and does not contain starch. Dishes from turnips help cleanse the body of toxins and improve the functioning of the digestive tract.

19. Papaya, 43 kcal per 100 g

An exotic fruit that promotes fat burning and protein absorption. It can be consumed raw and stewed. Papaya thins the blood, it is ideal for people suffering from ulcers or gastritis.

20. Veal, 90 kcal per 100 g

The least fatty meat, the use of which helps to lower cholesterol levels and restore the mucous membranes of the digestive tract. It is better to consume the product in the morning.

21. Asparagus, 20 kcal per 100 g

Removes excess fluid and is an excellent detox product for weight loss. Asparagine contained in the vegetable accelerates metabolic processes in the body. And this, in turn, leads to fat burning. Asparagus contains a lot of fiber, therefore, it saturates well and perfectly cleanses the intestines.

22. Beans, 120 kcal per 100 g

A versatile product that is suitable for first courses, salads and side dishes. The use of beans helps to strengthen the immune system and prevent anemia.

23. Whole grain bread, 213 kcal per 100g

Bread with bran contains vitamins, proteins, fats, carbohydrates, fiber, mono- and disaccharides, saturated fatty acids. Bran is rich in fiber, which adsorbs and removes toxins, slows down the absorption of carbohydrates. As a result, the level of insulin and glucose in the blood normalizes. During the diet, it is recommended to eat bran bread, which gives a feeling of fullness and reduces appetite for a long time. A high concentration of vitamins B6, B12 and zinc improve the functioning of the nervous system. If you are feeling anxious and stressed, then it is better to arrange a small snack: drink a cup of hot tea with bran bread toast.

24. Fresh figs, 49 kcal per 100 g

Most best dessert for slimness. The fiber contained in figs improves digestion and also slows down the release of sugar into the blood.

25. Avocado, 212 kcal per 100 g

Avocados are 20% fat and contain substances that can reduce inflammation associated with joint pain, improve digestion, regulate blood glucose levels, and contain vitamin K, which promotes calcium formation. In addition, avocado has a useful cosmetic property: it smoothes the skin. Also, avocado is a very satisfying product that satisfies the feeling of hunger for a long time. Fruit can be added to salads, garnish and eaten raw.

26. Hot tea, cocoa, coffee with milk, compote

Most liquid foods have a high saturation index due to their water content. But low-viscosity liquids (such as water, juice, or soft drinks) digest quickly and are more likely to leave you hungry quickly.

drinking hot drink after meals or between meals, you feel full without consuming extra calories. Sometimes we mistake feeling dehydrated for hunger. Caffeine temporarily reduces the desire to eat. Proved that green tea helps burn fat, and teas with ginger, lemon or turmeric can improve your digestion and health!

27. Prunes

If you use this dried fruit instead of a snack and for dessert, you can significantly reduce the feeling of hunger. Fiber, which is enriched with prunes, slows down the process of digestion. It regulates sugar levels and is useful for strengthening bones.

28. Nut butter

Regulates glucose and increases the synthesis of hormones that ensure satiety. Useful source of energy for any organism!

29. Raisins

If you eat raisins and walk for a long time, you can reduce your appetite. Dry grapes lower cholesterol with sugar. Anthocyanins contained in raisins improve the functioning of blood vessels and the heart.

30. Cod

Delicious fish low-calorie, but very satisfying. After eating fish for lunch, you will notice that you will want to eat less food for dinner.

31. Pistachios

Useful and healthy snack. After research, it was proven that people who consumed pistachios lost weight better.

Product saturation index table

Product

Saturation index

saturation
bean sprouts
Watermelon
Grapefruit
Carrot
oranges
Fish
Chicken breast
Apples
red meat
Oatmeal
Popcorn
baked potatoes
Yogurt
Bananas
Pasta with cheese
brown rice
Spaghetti
White rice
Pizza
Peanut
Ice cream

lesser