It is important to understand that the duration of satiety depends on two factors: the portion size and its filling. Ideally, combine three groups of foods: complex carbohydrates (porridge, rice, pasta, bread), proteins (meat, fish, eggs, cheese) and fats (butter, nuts). Each of these elements, in combination, raises blood glucose levels and helps the body feel full.
In conditions when we can not eat regularly and not all products are available – you need to consider at least a few of these factors. For example, eat a portion of porridge instead of a portion of vegetables, because so we eat more, and the porridge is high in glucose. Eating porridge with cutlet will be more filling than eating cutlet with vegetables.
Yes, I often say that vegetables are a very important product in the diet and it is important even in these conditions, because there is fiber, but these products are not available to everyone now. Therefore, under such conditions, you need to concentrate on complex carbohydrates, proteins and fats.
What “takes away” our feeling of satiety?
First of all, crushing meals. If we do not eat properly, and in pieces – the body lacks energy. Yes, now many do not have an appetite, but just eating a sufficient amount of food (350 – 500 g) three times a day will help prolong satiety.
Also, sweet food takes away satiety. Everyone now wants something sweet and there is no problem in it –– it is possible to eat, but after food. Sweet sharply increases the level of glucose in the blood, and then it falls just as sharply and the person feels even hungrier. So if you want to eat something sweet – do it after a meal, not instead.
Also, if you have access to water – you need to drink. Because water also controls hunger levels.
And the last thing I mentioned. If possible, add some oils and oils to all products – butter, vegetable oils, you can also add nuts.
Due to fats saturation will be longer. For example, oils can be added to porridge, vegetables or even poured bread.