Even if we eat 5 meals a day and take special care of our diet, it may happen that we feel hungry depending on the day or time. Likewise, if you expect to spend more hours without eating than usual, it can be very helpful to know which foods make you feel full and which have the least number of calories.

Satiety We understand the foods that make us feel full and therefore stop eating faster and for longer. While there are many of these foods, not all of them are low in calories. This means that there are foods that fill us up only because they really fill us up because they are high in calories. Of course, this set includes a good pizza or a piece of cake. However, in this article, we want to talk about those foods that are filling foods that we can eat without fear, and foods that are full of low calories that allow us to be full and not feel hungry without gaining weight.

What is the satiety index?

The satiety index is a classification of foods according to their ability to reduce the feeling of hunger and increase the feeling of fullness. The higher the satiety index, the lower our next consumption, which will prevent us from increasing the amount of calories we eat without feeling hungry.

If you mostly eat foods with a low satiety index, you will feel hungry and tend to eat more during the day. Additionally, most of these foods that are low on satiety tend to be very high in calories. The end result is consuming a lot of calories throughout the day without actually eliminating hunger. An awesome combination to maintain or lose weight. In general, these low-salt foods are very low in fiber, and contain refined flour, sugar, and low-quality fats.

Do you want to know which foods have the highest satiety index? This is the most complete list.

quinoa;

Quinoa is a dish that has gained great popularity lately. However, for a long time it was largely unknown and even today many people do not take it into account when introducing it into their diet. Used in other cultures for thousands of years, this grain is one of the least calorie and filling foods on the market. It is also very rich in fiber and protein. Culinary-wise, it is very versatile, so it can be easily incorporated into many recipes. In fact, quinoa is one of the foods that can be found in some dishes on this healthy home delivery menu.

egg.

Eggs are not only an excellent source of protein, they are also among the most filling foods. This is why it is the perfect breakfast, because it can leave us hungry for longer than refined breakfasts and industrial pastries.

popcorn.

Contrary to what many people think, popcorn is one of the healthiest snacks available to us. In addition to being full of satiety, they are low in calories and rich in fiber. Of course, the way we eat will have an effect on the way we eat it. If you decide to make popcorn, it is best to make it yourself.

Flaxseeds.

Flaxseeds are an excellent source of fiber, which makes them a filling and low-calorie food. When we eat these seeds, their size increases when they come into contact with the fluids in the stomach.

lentil.

Not surprisingly, lentils are on the list of low-calorie and satiating foods. Because the kings of this competition are legume seeds. In the case of lentils – it is not only an excellent source of protein, but also contains a large amount of minerals, vitamins and fiber, which, combined with low calories, makes it a very filling food.

almonds.

Nuts like almonds are also a highly satiety food group. Thanks to this, they are a great alternative to snacks and breakfasts or afternoon tea between meals. With a very small amount, we can avoid starvation. However, they should be eaten in moderation because, unlike other foods on this list, they are high in calories.

An apple.

Apples are one of the most filling and low-calorie fruits available in the market. Although it has a very low energy density, its high fiber content slows down the digestion process and allows us to feel full for longer. Unlike other fruits like bananas, their low glycemic index means that the energy they provide is absorbed slowly.

beans.

In the list of foods that fill you with fewer calories, we’ve already talked about the power of legumes using the example of lentils. Beans are another food rich in fiber and protein, which is very beneficial when it comes to regulating our appetite.

Peanut Butter.

Peanut butter is not only a delicious and versatile food product in the kitchen. They are also very filling and can prevent snacking in the morning or before dinner. As an excellent source of fiber, unsaturated fats, and protein, it helps you feel fuller for longer. However, keep in mind that it should be taken in small doses keeping in mind the calorie level. The recommended dose is a maximum of 30 grams.

fish.

Fish is a high-protein food that also contains polyunsaturated fats such as omega-3 fatty acids. Its calorie content (if grilled or baked) is low, but still very filling.

Felt tired.

Oats are another cereal on this list, in this case, because of their high protein content. These pills are widely taken by athletes as they have the ability to keep us active for a very long time. And preferred by slow digestion, which delays the feeling of hunger.

Yogurt.

Yogurt is one of the most protein-rich foods. It also provides us with a type of protein of high biological value. It is often eaten as a breakfast, snack or dessert, and it is no wonder, because its high filling capacity allows us to go many hours without eating, delaying the onset of hunger.

brown rice

Unlike white rice, brown rice retains all its nutritional properties after cooking. A large proportion of these nutrients are fiber, which is a key component in keeping us full and protecting us from hunger. It is also rich in complex carbohydrates, which release energy more slowly and help you feel fuller for longer.

potato.

Although potatoes are not a distinct dietary fiber, they are made up of 80% water. This water content makes it one of the most filling foods with the fewest calories, especially when cooked. For example, boiled potatoes equal twice the amount of french fries. At the same time, it contains three times fewer calories.

banana.

There are some myths about bananas, and it’s a good idea to start debunking them. On the other hand, it is not true that it contains high calories, in fact it contains only 62 calories per 100 grams. On the other hand, even if it is perfect after exercise, that does not mean that it is not a great alternative for other occasions. For example, the fact that it is so filling and relaxing – due to the presence of tryptophan – makes it a great dessert for the evening, so it will prevent you from snacking at night.

carrot;

The case of the islands is very interesting. The amount of fat they provide is virtually non-existent, in fact it is only 0.2% of the total. It also does not provide us with protein, which is 1% in carrots. It contains carbohydrates (5%), of which it tastes sweet and has few calories, 27 per 100 grams. However, its texture and flavor make it the perfect ally to avoid hunger pangs. It is the perfect food to quench hunger and snack between meals.

peach.

Peaches are another fruit among the most filling and low-calorie foods. This is mainly due to the high amount of water it contains (about 90%). Its value is also affected by the fact that it contains almost no fat and has a very low caloric value. In addition to being a very filling food, it is also very useful for people with digestive problems, diuretic and good at preventing anemia.

spinach.

Spinach is an element to consider in our diet because its composition can help regulate our appetite and prevent hunger. In fact, it is a low-calorie food because it provides us with only 22 calories per 100 grams. However, the fact that it’s more than 2% made of fiber makes it full of satiety. In addition, it is very rich in vitamin A and C and minerals such as iron and magnesium.

Soft meat.

Whether it’s rabbit, turkey, chicken, or even lean cuts of pork and beef, lean meats are an excellent source of high-quality protein. As the name implies, unlike other meats, it is low in fat. However, it is not always recommended and at any cost. You should avoid eating more than 100 grams and not take it more than 3 times a week.

mushrooms;

Mushrooms are not only among the most filling foods with the fewest calories, but we can take it a step further and say they are probably the most filling of them all. It has a long lasting satiating effect. Moreover, its calorie content is very low – only 15 kcal per 100 grams.