Nutrition accounts for 70% of the effectiveness of the weight loss process, so foods that help women feel full for a long time are of special interest and attention to women. In this article, we will explore with you 11 foods that help you feel full for a long time, supporting the effective weight loss process.

Foods that help you feel full for a long time are often foods that are high in fiber and low in calories. Below are 11 foods that create a feeling of fullness for a long time, reduce the frequency of cravings and help you lose weight quickly and effectively.

Luffa

Luffa is one of the foods that help you feel full for a long time thanks to its high fiber content. In addition to supporting weight loss, the fiber in luffa is also very good for the stomach and digestive system, avoiding constipation, indigestion, bloating, etc. In addition, luffa is also a vegetable rich in iron, good for the blood, contributing to preventing iron deficiency anemia.

Some nutritional studies also show that luffa contains a lot of vitamins A and C, which can increase resistance and reduce the risk of diabetes. Therefore, diabetics can also add squash to their daily diet.

Wheat – Food that helps you feel full for a long time and supports weight loss

Many people think that wheat contains a lot of starch, so it is not good for the weight loss process, even causing weight gain and the risk of obesity. However, this only happens when you eat too much wheat and do not control your food intake. In fact, the amount of starch in wheat has the effect of absorbing water in the stomach and creating a feeling of fullness for a longer time.

Wheat is rich in fiber and starch which is beneficial for weight loss.

In addition, the nutrients, fiber and vitamins found in wheat are effective weight loss factors. This food that helps you feel full for a long time will help you reduce the feeling of hunger – the leading cause of uncontrolled weight gain. You can eat whole wheat or use wheat flour to make bread, both delicious and good for your health.

Pears

Many readers are quite surprised to know that pears are also a food that helps you feel full for a long time. In fact, according to nutritionists, pears contain a large amount of pectin fiber, which has many health benefits. In addition, they also have the effect of creating a feeling of fullness for a long time and losing weight thanks to the ability to reduce cholesterol levels in the blood, while supporting the digestive system to function healthily and effectively, limiting the absorption of fat that causes weight gain.

Oatmeal

Are you in the process of losing weight but don’t know what to eat to stay full for a long time? Are you looking for foods that help you feel full for a long time and reduce cravings? Then you should not ignore oatmeal – the top fiber-rich food with relatively low calories.

Oats are not only beneficial for health and the high fiber content in this food, including soluble fiber and insoluble fiber, has the effect of creating a feeling of fullness for longer, while also helping to suppress sudden cravings. When you eat oatmeal or oatmeal for breakfast, your body will be full longer, limit the consumption of foods rich in fat and help control bad cholesterol in the blood. In addition to weight loss, oatmeal also helps reduce the risk of type 2 diabetes and cardiovascular disease.

Oatmeal – Food that helps you feel full longer and supports weight loss thanks to its rich fiber content

Nuts

Almonds, cashews, chestnuts, walnuts, etc. are all foods that help you stay full for a long time, containing all the nutrients that are good and necessary for the body, such as fiber, protein, vegetable fatty acids, omega-3. According to research, consuming about 25g of nuts every day will help the body be fully supplied with the nutrients needed for metabolism, while creating a feeling of fullness for a long time without worrying about bloating. You can eat nuts as an afternoon snack or eat them with yogurt and fruit for breakfast, all of which are good.

Oranges

Oranges are a fruit that is on the list of foods that help you stay full for a long time thanks to their rich pectin fiber content and high water content, which helps increase calorie burning, and also fills the stomach quickly, creating a feeling of fullness for a long time but not heavy. Oranges also contain a lot of vitamin C, which helps the body increase resistance and protect health against many diseases such as flu, cough, fatigue, cardiovascular disease, etc.

Yogurt

Yogurt or Greek yogurt are both foods that help you stay full for a long time and are super rich in protein and calcium, which are good for your health. According to nutritionists, 170g of yogurt contains up to 16g of protein, which helps increase muscle, reduce fat, and control hunger. If you are on a diet, you should prioritize using unsweetened yogurt instead of the sweetened kind, which is better for your health and figure.

Adding yogurt to your diet makes you feel full longer and adds protein, calcium and minerals to your body.

Soup

Research on weight loss support methods shows that most foods with a lot of water help create a feeling of fullness for a longer time. Normally, when eating a main meal, you should start with soups first, which will stimulate the brain to send out signals that you have eaten a lot and are full, thereby reducing the amount of fatty and starchy foods in the meal. In addition, eating soups at the beginning of the meal also provides abundant fiber and minerals necessary for the body, so the meal is not dry or lacking in nutrients.

Beans

Beans in general and soybeans and lentils in particular are foods that help you feel full for a long time thanks to their very high protein content, up to about 7g for each cup of processed beans. In addition, beans also contain a lot of fiber which is good for digestion, preventing constipation, indigestion, bloating, etc. However, you should not overuse beans in your diet because this food group contains quite a lot of natural sugar, eating a lot can easily cause weight gain and obesity.

Avocado

Discussing foods that help you feel full for a long time without mentioning avocado is a big mistake. The amount of sugar in avocado is very low, on the contrary, it is rich in natural fat, vitamins and minerals, so eating avocado is good for your health, supporting weight loss and keeping in shape effectively. Not only that, avocado is also rich in vitamin B and vitamin E, which slows down the feeling of hunger in the stomach, while preventing aging.

If you want to lose weight effectively, add avocado to your daily diet.

Eggs

The last food that helps you stay full longer that we want to share with you is eggs. Research has shown that women who eat eggs for breakfast regularly can lose weight faster and more than those who eat other foods for breakfast, even though both groups of subjects consume 70 calories for breakfast. In addition to supporting weight loss, the habit of eating eggs also provides more protein for the body, helping you to be full of energy for the new day.

Above are 11 foods that help you stay full longer that are indispensable in the diet of those who want to lose weight and stay in shape. In addition to adding the above foods to your menu, you should also increase your physical activity and exercise regularly to speed up the process of losing fat, losing weight and having a toned body.