Tricks to increase satiety of meals

fatControls the amount and quality of what you eat

When you can not stop the cravings is important to implement some tricks to increase satiety to meals. This way you not only will control the amount of food you eat, but also the superiority.

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The urge to eat is one of the biggest problems that you can find the time to go on a diet. Whilst it is important to find the real causes of this anxiety, in parallel have to hand some tricks to increase the fullness of your meals and help you reduce hunger healthy and light way.

5 ways to control what you eat and not be hungry


Incorporates raw green leafy vegetables to your meals. Vegetables, in general, not only low calorie but great satiety index.

Add pasta or brown rice to your preparations. While whole grains can provide calories, they also provide fiber which slows the absorption of glucose, keeping it stable in blood and reducing hunger. To control calories, add ½ cup of these foods to your preparations, for example salads. You can even combine raw vegetables with pasta, but you can also mix them with cooked vegetables such as bell peppers, broccoli, sprouts, etc. In the latter case, I suggest you cook them steamed or wok.

Add cereal fiber to your breakfast. Not the same drink only a cup of tea or a glass of yogurt add a mixture of grains, seeds and nuts are rich in fiber and low in simple sugars, such as oat bran , wheat germ, wheat bran, seeds , nuts . Such breakfasts provide satiety because it maintains stable blood glucose. It is proved that a good breakfast reduces hunger throughout the day, even reduces anxiety by convinced foods, such as sweets.

Includes fresh fruit to your meals. If you eat fresh fruits with skin or rind before meals or between meals will help to give you satiety, take off hunger and keep blood sugar stable in blood. Always best to consume fruits with skin, since it is the largest percent of fiber.

Add low-fat cheese to meals. Cheese is one of the foods with a high satiety index. You can even consume between meals when you feel anxiety. Cheese has a substance similar to endorphins is responsible for providing satiety and suppress hunger.

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