This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Satiating foods help you lose weight

The protein, fiber and water content of fruits and vegetables is associated with increased satiety index that delays feelings of hunger

Satiating foods help you lose weight because it calms the appetite and allow the person to hold more hours without eating. Besides foods that have these characteristics, such as fruits, vegetables, soups and stocks of vegetables (rich in water), in drug stores and dietary supplements are sold herbodietética purposes satiety or appetite suppressants for weight loss dieters, although not all are as effective as is secured in the containers.

Satiety is the subjective feeling of fullness that the individual feels after eating, but this impression is not the same for all people, even after eating the same foods. The nutritional composition, ie protein, fat or fiber, and processing mode (with more or less fat, more or less long cooking) are factors that influence satiety. Studies have shown that proper management of the foods that satiate allows obese people lose weight without ever having to feel hunger when following other diets.

Satiety index of food

The ability to satisfy and calm the appetite is different for different foods, even when consumed the same amount of calories. This aspect is relevant for the prevention and treatment of overweight and obesity, particularly for those who have real difficulty following a diet because they are hungry.

The aqueous foods get a greater feeling of fullness despite provide few calories

15 years ago, Susan Holt and colleagues from the Department of Biochemistry, University of Sydney in Australia, published in "European Journal of Clinical Nutrition" a study that reported their research on the satiating capacity of foods. The development of the study was very comprehensive and designed a "satiety index" validated for common foods. To this end, they chose 38 servings, 240 calories of various foods considered most satiating and classified into six categories: fruits, bakery products, snacks, foods rich in carbohydrates, protein foods and breakfast cereals. Participants consumed the food and drink at will, without limit, and scored the feeling they had after eating every 15 minutes for two hours.

- Image: Sergio -

The maximum of the scale was seven points and encompassed the feelings from "extremely hungry" to "extremely busy". The highest satiety index was linked to the consumption of boiled potatoes. By contrast, less satiating food, which participants could eat more without feeling full, was the moon, a type of bakery products.

The protein, fiber and water content of food is positively correlated with increased satiety, whereas fat was associated with a decreased ability to fight hunger. The satiety index was higher for lower for fruits and baked goods. The authors found that portions of different foods with the same calories (food isoenergetic) differ markedly in their satiating capacity. This fact is important for the planning of diets, food, recipes and snack suggestions, both in prevention and treatment of overweight and obesity.

More satiating foods

The most satiating food consumption is related to a decrease in the following food intake and hence greater control of the calories consumed. The results of this and other investigations, the presence of protein, fiber and water in food leads to increased satiety, in part, because it slows gastric emptying and the person has the impression of having a full stomach for more time.

More watery foods such as fruits, vegetables, vegetable soups and stocks fullness because they give volume to the stomach and also have low energy density, as being so rich in water provide few calories. Fiber helps because, while not digested, it needs water to be removed, so it provides bulk to the waste in the intestines and cause the person a feeling of fullness. For this reason, it should choose whole grain foods.

In terms of common foods, it is convenient to consume, both between meals and main meals, foods with the nutritional characteristics mentioned: rich in fiber, protein-rich water, but without excess fat. Calm the appetite vegetable sandwich bread with cheese or lean (rich in fiber and protein) than a white bread sandwich (no fiber) with chocolate, but the calories of the two products are the same.

Some suggestions from hunger when eating between meals:

• Bread sandwiches: vegetables, with mushrooms and mushrooms, ham and omelette with ham and pineapple, eggplant, lettuce and ham.
• Fruit salad with yogurt, gelled with agar-agar.
• Vegetable skewers.
• Skewer fresh fruit and cheese tacos with yogurt.
• Bread with nuts or granola.
• Fresh fruit with nuts in tacos or yogurt shakes.
• Bread with sliced ​​tomatoes and lean ham or york.

DIETARY SUPPLEMENTS satiating

In-depth analysis of products to help weight loss pharmacy sales made by the team of nutritionists CONSUMER dietitas-Eroski in 2008, assessed the satiating effects of different dietary supplements. Some contain compounds classified as satiety or appetite suppressants, including glucomannan, fucus vesiculosus, cactus and fructooligosaccharides. Of these, only one, glucomannan, performance turned out to have some weight loss by inducing satiety and reduce appetite.

This compound has a satiating effect to be able to absorb water and form a thick gel if swallowed with plenty of fluids. However, is not without side effects and contraindications, so you should always take it with expert advice. There was no scientific evidence to justify the use or flashy messages satiating capacity or appetite suppressant or for fructooligosaccharides, or for the Fucus vesiculosus or for the cactus. Although consumption may benefit certain people, its use should not be generalized as filling.

Author: By MAITE ZUDAIRE

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