It is not uncommon when we eat the so-called healthy meal and after an hour or two, we’re hungry again. The cause is, as a rule, as the meal is missing some key element that gives satiety, energy and the feeling that we satisfy your appetite. That is the main reason why people don’t want to eat that kind of food. Here’s how to do it.
Rules for a good healthy meal
Add to meal vegetables rich in fiber
It is advisable to add vegetables at every meal, even breakfast. Although it is very nutritious, low in calories and has lots of antioxidants, especially of plant fibers. Vegetable fiber slows down digestion, which means you’ll have a more stable supply of energy over a longer period of time.
As for breakfast, vegetables can be added to an omelet, put into smut or eat as a side dish. The vegetables richest in fiber include lettuce, broccoli, Brussels sprouts, cauliflower, and kale. As for lunch and dinner, steamed vegetables can be a side dish with almost every meal.
Add high-quality protein to the diet
Proteins stimulate metabolism, and studies show that more satiating than carbohydrates and fats. So, be sure to turn any meal quality protein foods – for example, eggs or Greek yogurt. If you eat vegan, the right choice for you as tofu, legumes (chickpeas, lentils, beans) or mushrooms.
Do not forget vegetable fats
There is no doubt that fat is saturated. If you eat a salad without overflow, you will see what is the difference in the feeling of satiety than when, for example, pouring the olive oil. Fear of fat is created based on research in the 1950s, which were published in the scientific world today that is not considered valid.
Here are some great sources of vegetable fats: avocados, seeds and nuts (or butter of them, for example, TAAN, etc.), extra virgin olive oil and coconut oil.