Maintaining or losing weight shouldn't mean going hungry. There are foods that are not only low in calories, but also help you feel full for longer.
1. Sweet potato
Sweet potatoes are a source of complex carbohydrates that provide sustained energy thanks to their low glycemic index. Their high fiber content helps maintain a feeling of fullness for hours. They are also rich in beta-carotene, essential for eye and skin health.
- Calories: Approximately 86 kcal per 100 grams cooked.
- Additional benefits: Rich in antioxidants and vitamin A.
- 💡 Tip: Bake the sweet potato with spices like cinnamon or paprika for a healthy and filling snack.
2. Oats
Oats are a superfood known for their high soluble fiber content, especially beta-glucans, which help slow digestion and provide a prolonged feeling of satiety.
- Calories: Approximately 70 kcal per 100 grams cooked.
- Additional benefits: Regulates blood sugar levels and improves gut health
- 💡 Tip: Prepare porridge with fresh fruit or sprinkle oats on top of your yogurt for a complete and healthy breakfast.
Plant-based protein powder , derived from sources like peas, rice, or hemp, is a versatile option for increasing satiety without adding many calories. Rich in essential amino acids, it aids muscle recovery and is ideal for those seeking vegan or lactose-free options.
- Calories: Between 80 and 120 kcal per serving (30 g).
- Additional benefits: Supports muscle development and balances protein intake in plant-based diets.
- 💡 Tip: Mix the plant-based protein powder with water, plant-based milk, or add it to your smoothies for a satisfying and easy-to-prepare breakfast.
4. Chickpeas
Chickpeas are an excellent source of fiber and plant-based protein , making them a perfect food for satisfying hunger. Their complex carbohydrate content also helps maintain stable energy levels.
- Calories : 164 kcal per 100 grams cooked.
- Additional benefits : They promote digestive health and provide iron, magnesium, and vitamin B6.
- 💡 Tip: Prepare homemade hummus or use roasted chickpeas as a crunchy and filling snack.
5. Apple
Apples are rich in pectin, a type of fiber that slows digestion and helps maintain stable blood sugar levels, preventing hunger pangs. In addition, their high water content enhances the feeling of fullness.
- Calories: Approximately 52 kcal per 100 grams.
- Additional benefits: Promotes hydration and provides antioxidants such as vitamin C.
- 💡 Tip: Consume it with the shell to maximize the fiber. It is perfect as a snack between meals.
Adding these filling foods to your daily diet will help you stay satisfied, avoid unnecessary snacking, and maintain a balanced lifestyle. The key is to combine them strategically and in a variety of ways.