Eating food makes you "full" and helps you "lose weight".
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A big problem for those who are losing weight is eating less and getting hungry. What do you eat to be full? but not fat Dr. Thidakan Rujipatanakul or Mor Ping, a specialist in dermatology and anti-aging medicine Samitivej Sukhumvit Hospital from the Pleasehealth Books page has some good advice for you.
What do you eat to be "full"?
Fullness or fullness is the feeling of fullness in the stomach. As a result, you do not feel like eating for a period of time. It was found that each type of food results in a different feeling of fullness even with the same energy expenditure.
Researching this issue since 1995, researchers used 38 different foods with the same amount of 240 kcal of energy. let the sample eat Then compare the feeling of fullness caused by each food type.
Foods that make you feel full have a high satiety index. It is a good option for those who feel full and want to lose weight. It was found that the food in this group Often associated with protein and/or high fiber content, for example:
Beans, especially legumes such as red beans, black beans, chickpeas
Eggs are a good and inexpensive source of protein. that helps to fill the satiety well but for health Avoid deep-frying or deep-frying.
Fish Compared to other types of meat, fish has a higher satiety index and is high in omega-3 fats.
Oatmeal is a complex flour that is high in fiber. Suitable for breakfast with milk and nuts.
Greek yogurt because it has a higher protein content than regular yogurt. therefore having a higher satiety index
Vegetables found that adding a salad before the main course at each meal increased the satiety index at that meal.