Which foods reduce appetite for long time: Dietitian's advice

Which foods reduce appetite

According to Ukrainian dietitian Natalia Samoylenko, some foods provide long-lasting satiety, helping you feel full for longer and reducing the urge for unhealthy snacks.

Some foods offer only short-term satiety, making you feel hungry again shortly after eating.

“Both types should be part of your diet, but in the right proportions,” the expert added.

Long-lasting satiety comes from slow-digesting carbohydrates, such as whole grains and root vegetables, as well as protein (both animal and plant-based) and fats.

Fats, in particular, provide very prolonged satiety, so adding a little oil, avocado, seeds, or nuts to each salad is recommended. Combining fiber with fats promotes sustained fullness.

It's important to note that foods offering quick satiety are often unhealthy. If you crave something sweet, it’s best to eat it after consuming foods that provide longer satiety.

This way, sweet foods are safer for your figure and support better eating habits.

Relying solely on simple carbohydrates with added sugars leads to brief satiety, making you feel hungry again quickly.

Most satiating foods

Nuts and seeds

Eating any variety of nuts and seeds promotes fullness and satisfaction. They are rich in protein, healthy fats, and fiber.

Soups

Soups can include a range of ingredients and provide hearty sources of protein (from animal or plant sources), fiber-rich vegetables, and a high water content.

Greek yogurt

Greek yogurt is a tasty, high-protein option with a good amount of healthy fats.

Whole-grain pasta

The extra fiber in whole-grain products, like whole-wheat pasta, not only supports heart health, metabolism, immunity, and overall well-being but also helps keep you full for longer.

Beans
Beans are a great source of lasting fullness due to their combination of protein and fiber. They pair well with soups and salads.

Previously, we reported that consuming this fruit can help you live five years longer.

Sources: the Instagram page of Ukrainian dietitian Natalia Samoylenko and the website Real Simple.