Certain foods provide faster and longer lasting satiety. Rich in proteins, long to digest, and fibers, which swell on contact with water in the stomach, they do not cause blood sugar spikes, sources of cravings. They are precious allies for those who complain of being hungry all the time.

Satiety is the feeling of not being hungry. You have probably noticed that in this regard, some foods are better than others. We tell you which ones!

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* The apple is a real appetite suppressant
Its advantages

If it is the most consumed fruit here and the most recommended, it is no coincidence! Low in calories (around 80 Cal per fruit), it contains pectin, a soluble fiber which has the property of forming a gel in the stomach, offering a real appetite suppressant effect. Having to chew it for a long time also promotes satiety.

We take advantage of it

We prefer it organic to eat it with the skin, part rich in fibers and antioxidants. Raw, it takes longer to nibble and its untouched fibers stall more.

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Oat bran, the little extra for breakfast
Its advantages

It has both a good protein (15%) and fiber (15%) content, especially soluble fibers (beta-glucans), which absorb water and form a gel in the stomach. This promotes satiety, while helping to lower cholesterol and blood sugar levels.

We take advantage of it

To fight against morning hunger pangs, slip a spoonful into your yogurt, compote or smoothie. You can put it in your bread dough, preparations for pancakes, soups, sauces … You drink water at the same time to potentiate its action.

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Agar-agar, light desserts
Its advantages

This gelling agent extracted from an algae is used in Japan as a slimming product, in particular slipped into tea. Non-caloric, it can thicken a soup or gel a dessert cream or a fruit aspic, thus bringing rapid satiety.

We take advantage of it

Count on average 1 level teaspoon of agar-agar powder for 50 cl of liquid.

Bring to a boil for 2 minutes then let cool for the preparation to set. Warning: in high doses, it can have a laxative effect.

Almonds to snack on
Their strengths

They are rich in protein (25%), fiber (10%) and various minerals, including anti-stress magnesium. But they also contain a majority of lipids (52%). So we do not abuse it, even if it is good fats helping to fight against cholesterol participating in satiation.

We take advantage of it

For those who are prone to snacking and can not resist the call of the distributor or the bakery, the ideal is to always have on you a handful (20 to 30 g) of almonds. May be supplemented with fresh fruit.

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Chicken breast an ideal meat

Its advantages

A good quality protein content (23%), very little fat (2%) and zero carbohydrates of course: normal that we make it the king of diets. Two conditions to respect: consume it without the skin (where the fat is concentrated) and choose it of quality (organic, farmer, Label Rouge) for not having more water than muscle.

We take advantage of it

We prefer light but fragrant cooking (en papillote, in a well-seasoned broth). It is served with a drizzle of good oil (olive, walnut).

Buckwheat a slimming seed
Its advantages

It competes with rice and pasta, because it contains three times more fiber, in particular soluble fibers (pectin …) which promote satiety.

It also provides quality vegetable proteins and anti-stress magnesium. Finally, its marked flavor contributes to the appearance of a faster satiation.

We take advantage of it

It is not cooked too long (about ten minutes) to keep it crunchy. It is eaten in salads (with shrimps and mushrooms for example), as an accompaniment to soup or with green vegetables. Its flour, gluten-free, makes delicious cookies and pancakes.

Focus on soba

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Lentils rich in good protein
Their strengths

A low glycemic index and a good protein (25%) and fiber (17%) content, which make it a satiating food. To which are added various micronutrients, including potassium, which lowers blood pressure, and a magnesium-vitamin B6 duo, perfect for the nervous system.

We take advantage of it

Cold in salads (with haddock and diced apple, for example) or hot as an accompaniment. With rice and green vegetables, they make a vegetarian dish that is both balanced and anti-snacking!

Cold: lentils, which one to choose?

Special satiety vegetable soup
Its advantages

It offers volume for a low caloric intake (30 Cal per 100 g on average). Thus, a bowl of soup at the beginning of the meal, fills the stomach and therefore slows down the blow of the fork. Vegetables are interesting for their high fiber content, but also for their vitamin and mineral content, which are important for a good metabolism.

We take advantage of it

By making it yourself instead of buying bricks that are too salty and which may contain additives or a lot of fat. Depending on the season and the leftovers: leek, zucchini, carrot, tomato, celery … you can vary the pleasures to infinity!

Cottage cheese a great snack
Its advantages

It contains twice as much protein as yogurt (8% against 4%). It is also a good source of tryptophan, an essential amino acid precursor of serotonin, the hormone of well-being. No need to choose it at 0% fat, because the 3% one remains moderately caloric (75 Cal per 100 g) and holds more.

We take advantage of it

A cottage cheese (protein) plus a fruit (fiber) is the best way to calm a snack. But you can also slip it into many recipes: it advantageously replaces cream (which is more fatty and almost devoid of protein) in sauces, fillings, soups, cheese-cakes, clafoutis …

Yogurt, such good bacteria

Konjac, zero calories
Its advantages
It is an Asian tuber from which a flour is obtained which makes it possible to make kinds of spaghetti and tagliatelle. These provide only 10 Cal per 100 g, against 150 Cal for classic cooked pasta! As a bonus, the presence of soluble fibers with an appetite suppressant and anti-cholesterol effect.
We take advantage of it
On the taste side, however, nothing extraordinary to report. The trick is to accompany the konjac with a good sauce (tomato, garlic, onion, thyme or basil …) and small crunchy vegetables.

4 good reasons to choose konjac, a natural appetite suppressant