3 Ways to Saturate Your Meal

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It is not very rare to eat a “healthy meal” and after an hour or two, we feel hungry again. The cause is that the meal is missing some key element that gives satiety, energy and the feeling of satisfied appetite. Here is some advice on how to fuel your body with right nutrients and feel satiety.

  1. Add to your meal vegetables rich in fibers. It is recommended to add vegetables at every meal, even breakfast, as they are low in calories and full of antioxidants, especially plant fibers. Vegetable fiber slows down digestion, which means you will have a more stable supply of energy over a longer period of time. For breakfast, vegetables can be added to an omelet, put into the smoothie or eat as a side dish. Fiber-rich vegetables are lettuce, broccoli, Brussels sprouts, cauliflower, and kale. For lunch or dinner, steamed vegetables can be a side dish with almost every meal.
  2. Add high-quality protein in the meal. Proteins stimulate metabolism, and studies show that they are more satiating than carbohydrates and fats. So, be sure to add to your meal quality protein foods – for example, eggs or Greek yogurt. If you are vegan, the right choice for you is tofu, legumes (chickpeas, lentils, beans) or mushrooms.
  3. Don’t forget healthy fats. There is no doubt that fats give a feeling of satiety. If you had a salad without dressing than you may feel the difference between the feeling of satiety when you just add an olive oil. New researchers show that we should not have a fear of eating fats. There are a number of sources of healthy fats like avocado, seeds, and nuts, even butter, extra virgin olive oil, coconut oil etc.

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