Feeling of frequent hunger may lead to excessive amounts of food, which causes weight gain and the difficulty of controlling appetite, and therefore it is advised to eat foods that give a long feeling of satiety, as it helps in regulating blood sugar levels and stimulating the secretion of satiety hormones, and these foods depend to contain fiber, protein, or healthy fats, which makes the digestion process slower and reduces the desire to eat.
Foods rich in fiber
Fiber is one of the essential elements that helps to feel full because it absorbs water inside the stomach and forms a gelatinous mass that slows the digestion, and one of the best foods rich in fibers we find whole grains such as oats that contain beta -glucan fibers that contribute to slowing the absorption of sugars and enhancing the feeling of fullness, and the legumes such as lentils, beans, and chickpeas contain fibers that can help In the stability of blood sugar levels and reduce the feeling of hunger for long hours.
Proteins and their role in curbing hunger
Protein is one of the most saturated nutrients, as it helps reduce the secretion of the hunger hormone “grillin” and stimulate satiety hormones such as “yy”, foods rich in protein such as eggs, poultry, fish, and Greek yogurt, are excellent options for enhancing satiety and preventing eating unnecessary snacks between the main meals, and that vegetable protein such as nuts, seeds, tofu, tofu, and tofu, and tofu, and tofu It provides a similar feeling of satiety when adding to the diet.
Healthy fats and their effect on fullness
Healthy fats contribute to delaying the emptying of the stomach, which enhances the feeling of satiety for longer periods, avocado, olive oil, and nuts that contain useless fats that help stabilize blood sugar levels and give sustainable energy to the body, and fatty fish such as salmon and tuna contain omega-3 acids that promote satiety and support heart health.
Foods rich in water and large size
Some foods contain large quantities of water, which increases their size without adding high calories, options, watermelon, orange, and apples examples of foods with high water density that feel full and moisturize the body at the same time, and eating healthy soups rich in vegetables is an effective way to fill the stomach while reducing calorie consumption.
The importance of complex carbohydrates
Complex carbohydrates such as sweet potatoes, brown rice, and quinoa are a good source of sustainable energy, as they are slowly digested, which helps in maintaining stability in blood sugar levels and feeling full for long periods.
