How to lose weight without shouting famine?

While the word "diet" is almost exclusively associated with the word "calories" those of satiety and satiation are often left out.

Yet it is they who can avoid the frustrations that ends too often in the candy closet.

But how to stall the stomach without doing violence to the plan?

The satiating foods to lose weight without hunger

If during a diet, eyes are the numbers calorie intake of food, it does not reflect their satiating power. And that is unfortunate ...

Fighting against cravings, said satiating foods, help to limit food intake, which is any benefit in the context of a plan.

Satiety ("I have no hunger") defines the feeling experienced by a person completely satisfied.

There are:

the psycho satiety which leads to the interruption of the meal and determines its volume,

metabolic satiety resulting from the absorption and utilization of nutrients by the body, and determines the interval between meals.

While the former can be achieved with large foods such as salad, only its association with satiating foods will keep until the next meal.

What are the satiating foods?

In general, foods that have a higher satiating power are high in protein, fiber and complex carbohydrates.

Among the foods with the most satiating power, particularly include:

Foods rich in protein: fish, eggs, meats and dairy products (cheese, yogurt ...).

Pulses (beans, lentils, etc.).

Pasta, rice, bread and cereals provided they are complete.

Why these foods they help us to not be hungry between meals?

During a meal, various signals are generated and translated by a feeling of satiety.

The satiating foods including playing on the volume of food consumed: as and when food is eaten, the pressure on the stomach wall increases and a nervous signal is sent to the brain. Once the stomach contracts and empties, the desire to eat can again be felt. The fibers and lipids that delay gastric emptying and the proteins that are digested slowly, so promote the feeling of satiety.

In addition, foods rich in complex carbohydrates (bread, rice, pasta), especially if consumed complete, slow down the increase of sugar in the blood through their fibers. This will often avoid hyperglycemic peaks quickly followed by hypoglycemia that triggers hunger pangs.

How to choose the satiating foods?

As part of a plan, the ideal is to focus on low-calorie but satiating foods. In order to make the right choices, we can refer to tables presenting the satiety index food.