What increases satiety?

The feeling of fullness is a subjective feeling in the human body, which is mainly reflected through the human stomach. Because the stomach is the largest organ in the human digestive system, it produces some gastric acid to digest the food that people eat. When there is too little food, the stomach will feel hungry. It is important to increase your sense of fullness when losing weight, so what can you eat to increase your sense of fullness?

1. Apple

Apples contain soluble dietary fiber and pectin, which can make you feel full. Apples can also regulate blood sugar levels and delay hunger. In addition, chewing an apple takes a longer time, which slows down the speed of eating and thus increases the feeling of fullness.

2. Sweet potatoes

Sweet potatoes are definitely good news for lazy people who want to lose weight through diet. As a super powerful and fast weight loss food, its effect is well-known. Sweet potatoes contain a special type of starch that resists the action of digestive enzymes, causing it to stay in the stomach longer, thus prolonging the feeling of fullness. Steaming and cooking sweet potatoes can stimulate intestinal peristalsis more effectively and prevent constipation.

3. Almonds

According to the Chinese medicine classic "Compendium of Materia Medica", almonds have three major functions: moistening the lungs, clearing away food accumulation, and relieving stagnation. Clearing away food accumulation means that almonds can help digestion and relieve constipation symptoms. "Modern Practical Chinese Medicine" also records: "Almonds have a mild laxative effect when taken internally and have a nourishing effect." This shows that almonds are effective in treating constipation. Almonds are even more effective for the elderly and frail people suffering from chronic constipation. Almonds are not only delicious and have health benefits, but they are also a good product for weight loss.

4. Eggs

Studies show that eating one or two eggs for breakfast can make people feel full for 24 hours, which is better than the same number of bagels. Not only that, people who eat eggs for breakfast will also eat 330 kcal less in a day than those who eat bagels.

5. Potatoes

The saying that "eating potatoes makes you fat" does demonize potatoes. In fact, potatoes are a very effective way to fight hunger. Studies have shown that among 38 foods, including brown rice and whole wheat bread, cooked potatoes have the highest satiety index. Researchers say you won't be tempted to eat anything for two hours after eating potatoes. Some people still avoid potatoes because they are high in carbohydrates, but this is not necessary. They are also rich in vitamins, fiber and other nutrients, which can provide you with balanced energy and a sense of fullness for a long time.

6. Deep Sea Fish

Although the fat content of deep-sea fish is slightly higher, this is precisely what makes it valuable, because the OMEGA3 fatty acids in it can increase fat metabolism and prevent excess carbohydrates in the body from being converted into fat. What’s more, their rich texture will easily satisfy you.

7. Popcorn

The ideal snack for movie night is a low-energy food with about 90 calories, such as a cup of popcorn. Popcorn can almost fill your entire stomach. When you see a large cup of popcorn, you will subconsciously think that you have consumed too many calories. You may feel full enough when you have eaten half of it. This psychological suggestion is very useful for weight loss.