Hearty foods that make you not want to eat. Nourishing foods. Yogurt and kefir

Wisdom says: we are what we eat. And what we eat makes us feel full and suppresses the feeling of hunger. However, different foods differ in how filling they are. For example, to feel full, you need to eat less boiled potatoes than ice cream.

More satisfying food suppresses hunger for longer. This allows you to eat less and less frequently, promoting weight loss. Such food has some common characteristics:

High in Protein: Of all the nutrients, protein is the most satiating.
High in fiber: This element literally keeps your stomach full longer.
Large volume: the more water or air there is in a product, the fewer calories we consume to feel full.
Low in calories: foods that are low in fat and high in protein, fiber and water.

Food is usually more satisfying if it is made from fresh ingredients rather than processed foods. Here are some of the very foods that will help you feel fuller longer.

Almond

This product contains healthy fats, vitamin E and magnesium - elements that affect the feeling of fullness. The nutritional benefits of almonds do not extend to processed foods such as almond butter and flour.

Apples

These fruits are full of vitamins and fiber, making them feel full. Even compared to fiber-enhanced purees and juices, fresh apples are more filling. In addition, apples contain quercetin, an element that improves the condition of the cardiovascular system and immunity.

Chickpeas

Chickpeas are naturally filling due to their high plant protein and fiber content. According to the study, people who ate chickpeas felt not only fuller, but also improved bowel function. In addition, after the diet, they began to eat more processed snacks that are high in calories and low in nutrients. This led scientists to suggest that chickpeas reduce cravings for unhealthy foods.

Prunes

A study conducted in Greece found that consuming prunes as a dessert or snack reduces hunger. Prunes, like fresh plums, are rich in fiber. Fiber helps slow down the digestion of food, which keeps your stomach full for much longer. In addition, prunes regulate blood sugar and are good for bone tissue.

Lettuce and other leafy vegetables

Eating a salad with plenty of greens before your main course helps you feel full faster and consume fewer calories. Although collard greens, lettuce, and other greens have virtually no calories, their volume makes them quite filling and, when combined with other foods, encourages you to consume less fat.

Lentils

Another member of the legume family, lentils, are a very filling product. According to a study from the University of Toronto, its satiety exceeds even that of chickpeas, not to mention other legumes. A lentil dish is much richer than pasta with sauce. Lentils are a rich source of plant protein, fiber, potassium, iron, vitamin B, magnesium and calcium.

Natural nut butter

A Brazilian study found that natural nut butters regulate glucose levels in the body and increase the release of hormones that affect satiety. In other words, study participants became full more quickly and did not want to snack until their next meal. Nut butters, as long as they are not loaded with additives and sugar, are an excellent source of energy for the body.

Pistachios, roasted and unsalted

A study of two groups of people participating in the same weight loss program found that pistachios were a healthier snack option. The only difference between the two groups was that one group snacked on pistachios, the other on unsweetened German pretzels. Participants in the first group showed a lower body mass index.

Raisin

A study conducted by the scientific journal Metabolism confirmed that consuming raisins, especially when combined with long walks, reduced appetite and the number of calories eaten per day. In addition, researchers have noticed that raisins help reduce cholesterol and sugar levels in the body. Raisins contain active antioxidants called anthocyanins, which, according to scientists, have a positive effect on the health of the body in general and heart function in particular.

Natural yogurt

Compared to cheese, milk and water, yogurt has the greatest ability to saturate the body and reduce appetite. A UK study found that participants who ate natural yoghurt felt 24% less hungry than those who ate cheese, milk or water. Yogurt is one of the healthiest and most nutritious foods if it is natural and does not contain a huge number of additives, sweeteners and flavors. For example, Greek yogurt contains a huge amount of beneficial bacteria, calcium, protein and does not contain sugar.

Eggs

According to scientists, eggs are highly nutritious and have the ability to reduce hunger for a long time. Several studies have shown that eating eggs for breakfast leads to people eating less throughout the day. In addition, eggs are an accessible and inexpensive source of protein and a huge amount of vitamins A, E and B12.

Cod

This tasty fish is low in calories but more filling than beef and pork. A European study confirmed these findings, reporting that after a cod lunch, participants ate significantly fewer calories for dinner compared to those who dined on beef or pork.

Rye

Whole grain products containing this cereal are particularly filling. This is probably due to the fact that the fiber contained in rye takes a particularly long time to be digested by the stomach, and therefore curbs the feeling of hunger.

Tofu

Tofu is considered exclusively a food for vegans and strict vegetarians. For people who do not limit their diet, it seems that there is simply no need to eat this strange product. However, the advice of nutritionists says that it is worth trying, simply because tofu is able to saturate the body better than, say, chicken. A study in the journal Appetite found that a tofu-based lunch kept a group of participants from feeling hungry for several hours longer than those who ate a chicken lunch. In addition, tofu, like many other soy products, helps normalize blood pressure and cholesterol levels.

The concept of satiety of food is individual. A lot of things influence this - serving size, fiber content, amount of protein, digestion speed, and, finally, associations. Some sources praise apples as a real storehouse of satiety, and bless cabbage as the main fighter against kg. Others curse the first as a source of increased appetite, and the second as the best way to “stretch the stomach.” Everyone is right, in fact, everyone should choose a list of nutritious foods for themselves individually.

What foods are filling and low-calorie at the same time?

Technically, there are very few of them. According to the ADA classification, we can classify as low-calorie foods only food whose energy value does not exceed 90-100 kcal per serving (120 g according to the same classification). How many such foods do you know? Among the vegetables and fruits there are almost all representatives of the kingdom. What about meat and fish?

In general, in the strictest sense, these are:

- cod, haddock, pollock, hake, lemonema. The meat of this fish gives us a little more than 73 kcal per 100 g, mainly from protein. Contains all essential amino acids. Helps prepare dinner even when there are very few calories left and time is short. Cooks in seconds. Don't like boiled fish? Steam or bake in foil. But frying increases the calorie content of a serving by 200 kcal. And the fish is no longer so useful. Many people, however, will not agree that white fish is filling. It is digested quite quickly, leaving the stomach in just a couple of hours. How to “slow it down”? Serve on a bed of fibrous vegetables such as broccoli, kohlrabi and cauliflower. You can also grate carrots, it only improves the taste of fish dishes;
- shrimp, crabs, mussels. Sounds more interesting, right? However, supporters of strict low-carb diets shy away from the meat of these marine inhabitants. The reason is as much as one gram of glycogen per 100 g of product. Seafood rarely contains more than 83 kcal per 100 g; our rare lobsters and sea cucumbers are slightly more nutritious. This category of products has a lot in common. All are a source of complete protein, all contain omega-3 and help fight hunger. They are also digested quickly, so for the needs of satiety - with vegetables;
- extra-low-fat beef. Or very dry veal, as we call it. In general, it is veal meat, completely devoid of fat. It will need to be steamed, and this is the only type of meat that is “low-calorie” in principle. Even chicken breast meat contains about 120 kcal versus 101 kcal from this. In addition, calf meat contains complete triheme iron, and therefore should be included in the diet of absolutely all women of childbearing age;
- all types of vegetables without starch. Cabbage and zucchini, cucumbers and tomatoes, leafy greens and celery. All of them contain a lot of fiber and water, and little, literally from 18 to 35 kcal per 100 g. Do you want something sweet? Eat pumpkin. Salty? Sprinkle the cucumber salad with pulverized seaweed. Mashed potatoes? Grind the cauliflower in a blender. Chips? Dry the kale collards in the oven and sprinkle with spices. Vegetables will appeal to everyone who is looking for satisfying weight loss;
- all mushrooms. Here the opinions of nutritionists from different schools differed. In the USA, the “common theory” is the benefits of mushrooms for a healthy, non-allergic person. It is believed that their fiber-rich protein bodies keep us full for a long time, and “protect” us from absorbing junk food. For example, fried fatty meat. But in Russian-language textbooks on dietetics, mushrooms are considered a controversial product. Many people are not able to assimilate and digest them at all, since they are very “demanding” of the enzyme activity of the gastrointestinal tract. One way or another, no more than 20 kcal per 100 g;
- seaweed. We eat little of them, but the Japanese eat a lot. Guess who's slimmer? This is, of course, an unscientific approach, but seaweed is filling due to its “gel-like” consistency. They fill the stomach, envelop... And they are also tasty and healthy, as they contain a lot of iodine, which we also need for weight loss;
- unsweetened and watery fruits. We have grapefruits and some varieties of pomelo, as well as green apples. Most doctors will also include all berries except watermelon and most sweet fruits on the list. But it is these gifts of nature that require an individual approach. Many people experience pangs of hunger due to one fruit and are “tolerant” of others;
- konnyaku fiber pasta. They contain about 12 kcal per 100 g and are almost not absorbed by our bodies. Konnyaku is a tough insoluble fiber that cleanses the intestines and helps reduce the glycemic load of food. Food with konjac is recommended for diabetics and those losing weight. The only negative is that if you overeat, it can cause bloating.

Slightly behind the low-calorie list are foods such as chicken breasts, coarse porridges made from buckwheat, barley and brown rice. More nutritious, but certainly very filling, are legumes, including soybeans. Food combinations are also important in reducing calories and increasing satiety.

Win-win pairings to satisfy your hunger

Adding vegetables to your food will help reduce the calorie content of your food. Vegetables with porridge are more satisfying than just porridge. Vegetables with meat - than just meat.

And there are also pairs of foods, one of which is filling, the other low in calories:

- coarse oatmeal and yogurt or cottage cheese;
- chicken eggs and spinach or broccoli;
- any meat and green vegetables;
- low-calorie cottage cheese with bran and honey;
- strawberries or raspberries and cottage cheese 0%/

Of course, eating only low-calorie foods is not the answer. We still need fats and complex carbohydrates, and not just “dry” proteins and fiber. But from time to time, when you want to eat a lot, and the calorie range is modest, you shouldn’t give them up. After all, they make our life easier.

How much effort we put into fighting excess weight! Meanwhile, to have a slim figure, you need to know the list of nutritious, but not high-calorie foods! One of the common misconceptions of those losing weight is is to think that the more filling the product, the more caloric it is.

This perception leads to erroneous tactics. Namely, to dosing the diet according to the feeling of hunger. After all, according to these ideas, low-satisfying food is, by definition, low-calorie, which means it helps you lose weight. Let's face it, most people think and act this way.

They build their diet by trying to feel hungry all the time.

What is a nourishing product?

Satisfying foods are foods that make you feel full. It is desirable that this feeling lasts as long as possible, which will allow the person to forget about food until the next meal. What does satiety depend on? Nourishing products must meet the following criteria:

have sufficient volume to fill the stomach;
move through the gastrointestinal tract as slowly as possible, maintaining a feeling of fullness for a long time;
contain sufficient amounts of nutrients for saturation;
ensure gradual rather than rapid absorption of nutrients, which allows you to maintain a concentration of nutrients in the blood sufficient for a feeling of satiety for a long time.

How long you feel full after eating depends on a number of factors, but your blood sugar level is particularly important. The faster it falls, the faster somatic cells absorb glucose from the blood and the sooner the person feels hungry again. There are studies that show that even the aroma of food can regulate the feeling of fullness.

You should familiarize yourself with the list of foods that can make you feel full for a long time, so you can reduce the number of calories entering your body. According to the advice of nutrition experts, there is 20 foods that help us feel fuller for a longer time.

Product saturation index

Nutritious foods that do not make you gain weight should have: calorie content.

Average calorie content.
Low glycemic index.
High percentage of fiber.

1. Watermelon, 38 kcal per 100g

Watermelon is one of the lowest calorie foods, and three to four slices are enough to feel full.

2. Potatoes, 161 calories per potato

Potatoes are the most satisfying food it gives a feeling of fullness 3 times higher than a slice of white bread.

3. Eggs, 78 calories each

An egg is not just a very healthy product, it is rich in proteins, helping satiation. By eating one egg for breakfast, you significantly reduce your appetite over the subsequent time and do not add an extra 330 calories to your reserves.

4. Oatmeal, 187 calories per 50 g serving

Oatmeal is the most nutritious of cereals. The property of oatmeal to have a beneficial effect on the gastrointestinal tract is well known, which makes it indispensable in dietary nutrition. The fiber contained in oatmeal promotes good digestion. In addition, this porridge can lower cholesterol levels.

5. Fish, on average 70 kcal per 100g

The body does not create protein reserves. All eaten proteins are sent either to replace protein molecules in cells and tissues (plastic function), or to a lesser extent for energy needs. We can’t eat a lot of protein—there’s nowhere to put it. Hence, protein foods are also quite filling.

6. Natural yogurt, 66 kcal per 100g

Low-fat yogurt, which, by the way, is easy to make at home, helps with weight loss because it increases the feeling of fullness.

Made without added sugar with a natural starter, Greek yogurt is a natural source of protein, minerals and milk fat.

To make your yogurt truly nutritious, add a handful of nuts or cereal (they're great here).

7. Apples, 47 kcal per 100g

Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes satiety.

An apple eaten after lunch will give the body a final dose of complex sugars and vitamins and help maintain a feeling of fullness for a long time.

Try adding apples to salads, cereals and sandwiches - it will expand the boundaries of your relationship with these wonderful fruits.

8.Oranges, 59 calories per fruit

Oranges are one of the most filling fruits, thanks to the fiber they contain.

In a list of 38 filling foods compiled by Australian nutrition scientists, oranges rank first among all fruits and citrus fruits.

Pamelo, lemons and tangerines not only satisfy hunger well, but also promote weight loss, and also replenish reserves of vitamins and microelements, which are so necessary in winter.

9. Durum wheat pasta, 172 calories per 50 g serving

It's easy to get confused by the inscriptions on labels. Some manufacturers indicate on packages of pasta made from wholemeal flour “pasta made from durum wheat,” while others indicate “pasta made from wholemeal flour.” But in fact, they are one and the same thing: wholemeal flour made from durum wheat.

10. Dark chocolate, 170 calories per 28 grams

Approximately a quarter of a 100g chocolate bar will help you eat much less of other foods, since the components of this delicacy slow down the digestive process. In addition, a few squares of dark chocolate act as a remedy against eating a lot of sweets, as well as salty and fatty foods.

11. Pine nuts, 95 calories per 14 grams - approximately 84 nuts

Fatty acids contained in pine seeds very good for the heart and, moreover, contributes to a long feeling of fullness. If you are used to eating almonds, we advise you to replace them.

12. Soft cheeses, 76 calories per 28 grams

Fresh goat cheese or any other type of feta contains concentrated linoleic acid, which promotes satiety and, in addition, helps burn fat in the body. Processed cheeses also contain concentrated linoleic acid in fairly large quantities, so you can give them your preference, but try to limit yourself to one cheese.

13. Skim milk, 86 calories per glass

Many of us are accustomed to considering milk as the main product of baby food, not suspecting that the beneficial qualities of milk are invaluable for the adult body. The proteins it contains, for example casein, saturate us perfectly. In addition, milk also contains concentrated linoleic acid.

14. Cottage cheese,169 calories per 100 g

This product contains proteins, fats, vitamins, mineral salts and is a dietary product. Cottage cheese can be low-fat, full-fat and semi-fat. Eat any for your health!

15. Mushrooms, 20-40 kcal per 100 g

Champignons (27 kcal per 100 g), oyster mushrooms (38 kcal per 100 g), chanterelles (23 kcal per 100 g) or boletus mushrooms (31 kcal per 100 g) will be excellent additions to porridges, snacks or dressings and sauces. It is more advisable to eat boiled or baked mushrooms than pickled ones.

16. Pumpkin, 22 kcal per 100 g

Pumpkin is an indispensable product for losing weight! You can bake, stew, make pancakes and porridge. Porridge: you need to take 200 g of pumpkin and cut it into small cubes. Simmer with added water for 30 minutes.

Then add any cereal of your choice (oatmeal, millet flakes or rice) in the amount of 2 tbsp. l. and keep on low heat for the same amount of time.

It turns out to be a very tasty porridge; it is not forbidden to dilute it a little with skim milk.

17. Broccoli, 33 kcal per 100 g

A real storehouse of vitamins and minerals. There is an opinion that broccoli is an excellent preventive remedy for many diseases, including cancer. It is recommended to consume the vegetable boiled, baked or raw.

18. Turnip, 28 kcal per 100 g

It will serve as an excellent substitute for the usual mashed potatoes, and does not contain starch. Turnip dishes help cleanse the body of toxins and improve the functioning of the gastrointestinal tract.

19. Papaya, 43 kcal per 100 g

An exotic fruit that promotes fat burning and protein absorption. Can be consumed raw or stewed. Papaya thins the blood and is ideal for people suffering from ulcers or gastritis.

20. Veal, 90 kcal per 100 g

The least fatty meat, the consumption of which helps reduce cholesterol levels and restore the mucous membranes of the digestive tract. It is more advisable to use the product in the first half of the day.

21. Asparagus, 20 kcal per 100 g

Removes excess fluid and is an excellent detox product that promotes weight loss. Asparagine, contained in the vegetable, accelerates metabolic processes in the body. And this in turn leads to fat burning. Asparagus contains a lot of fiber, therefore, it saturates well and perfectly cleanses the intestines.

22. Beans, 120 kcal per 100 g

A universal product that is suitable for first courses, salads and side dishes. Eating beans helps strengthen the immune system and prevent anemia.

23. Whole grain bread, 213 kcal per 100g

Bran bread contains vitamins, proteins, fats, carbohydrates, fiber, mono- and disaccharides, saturated fatty acids. Bran is rich in fiber, which adsorbs and removes toxins and slows down the absorption of carbohydrates. As a result, the levels of insulin and glucose in the blood are normalized.

If you are feeling anxious and stressed, it is better to have a small snack: drink a cup of hot tea with bran bread toast.

24. Fresh figs, 49 kcal per 100 g

The best dessert for slimming. The fiber contained in figs helps improve digestion and also slows down the release of sugar into the blood.

25. Hot tea, cocoa, coffee with milk, compote

Most liquid foods have a high saturation index due to their water content. But liquids with low viscosity (like water, juice, or soft drinks) digest quickly and are likely to leave you hungry quickly.

Drinking a hot drink after a meal or between meals can help you feel full without consuming extra calories. Sometimes we mistake the feeling of dehydration for hunger. Caffeine temporarily reduces the desire to eat. Green tea has been proven to help burn fat, and teas with ginger, lemon or turmeric can improve your digestion and health!

Product saturation index table

Product	Saturation index	greater feeling of fullness
Bean sprouts	4,6
Watermelon	4,5
Grapefruit	4,0
Carrot	3,8
Oranges	3,5
Fish	3,4
Chicken breast	3,3
Apples	3,3
Red meat	3,2
Oatmeal	3,0
Popcorn	2,9
Baked Potato	2,5
Yogurt	2,5
Bananas	2,5
Pasta with cheese	2,5
Brown rice	2,3
Spaghetti	2,2
White rice	2,1
Pizza	2,1
Peanut	2,0
Ice cream	1,8	less satiety
White bread	1,8
Raisin	1,6
Chocolate Snickers	1,5
Honey	1,4
Sugar	1,3
Glucose	1,3
Potato chips	1,2
Butter	0,5

What foods fill you up? Let's find out!

1. Chicken, turkey

Probably the healthiest low-calorie food. 100 grams of boiled and turkey (we are talking about breast) contain 110 and 84 kcal, respectively. Plus, they don't have .

2. Lean beef, veal

Continuing the theme of low-calorie protein foods that will quickly fill you up, it’s worth mentioning lean beef and veal, which contain 158 and 131 kcal, respectively.

3. Seafood

Sea and freshwater fish, mussels, shrimp, squid, octopus - all of them, when boiled (not fried!), range from 50 to 120 kcal, which makes them an excellent low-calorie food for. Nourishing, tasty, not dangerous for your figure. And don't forget about the complete absence of carbohydrates.

4. Dairy products

7. Slow carbohydrates

Porridge is our everything. Cooked in water, they also do not reach 100 kcal per 100 grams
Of course, in addition to the calorie content and composition of dishes, it is also worth considering the time of their consumption. In the morning, give preference to slow carbohydrates that will fill you up for a long time. For lunch - high protein foods and vegetables. And for dinner you can eat cottage cheese. Fruit as a snack during the day. Don’t forget that the caloric content of a dish is not the most important thing; its composition, which should satiate you, is much more important.

There are contraindications, consult your doctor.

Eating to your heart's content and not gaining weight is the dream of most people with weight problems. At first glance this seems like a utopia. But choosing a diet in which a person will not feel hungry, and at the same time maintaining his slim figure, is a completely solvable task. To do this, you need to give preference to nourishing foods that don’t make you fat, but after which you don’t want to eat. What are these products?

Hearty foods that make you not want to eat

Satisfying foods are foods that make you feel full. It is desirable that this feeling lasts as long as possible, which will allow the person to forget about food until the next planned meal. What does satiety depend on? From many factors, but the most important are two of them:

1. Stomach fullness.
2. Increasing the concentration of nutrients in the blood, primarily glucose.

Thus, nourishing foods must meet the following criteria:

have sufficient volume to fill the stomach;
move through the gastrointestinal tract as slowly as possible, maintaining a feeling of fullness for a long time;
contain sufficient amounts of nutrients for saturation;
ensure gradual rather than rapid absorption of nutrients, which allows you to maintain a concentration of nutrients in the blood sufficient for a feeling of satiety for a long time.

Hearty foods that won't make you fat

And yet, these criteria are not enough. Obviously, most of the foods and dishes we eat every day are filling enough to make us not want to eat. But the problem is that they are too high in calories and therefore cause weight gain. People suffering from or overweight want to eat only those nourishing foods that do not make them fat. Thus, two more criteria can be added to the above:

Are there nutritious foods that don't make you fat? Yes, there is a lot of such food, and each of us consumes it daily. Examples of filling foods that won't cause weight gain if you don't overeat:

porridge:, and others;
potato;
seaweed;
dietary meats;
low fat dairy products;
corn;
legumes;
seafood.

Body weight increases only for the simple reason that to these nourishing foods you add others that are much more harmful to your figure. This is unacceptable if you are trying to maintain weight or reduce it. The following foods should be excluded from the diet:

1. All fatty foods (mayonnaise, cheese, butter and vegetable oil, fatty meats, nuts and seeds, egg yolks). It does not add satiety to your dishes, but makes them more nutritious. Moreover, the energy value of cooked food can be 30-50% higher just because you added fat to it.

2. All sweets. Anything that tastes sweet should be excluded from the diet. Such foods are not filling. They do not fill the stomach well, but are high in calories. Sweets quickly, and not gradually, increase the concentration of nutrients in the blood, so satiety after eating them will not last long.

3. Food that stimulates the appetite. You need to give up foods that speed up the movement of food through the gastrointestinal tract and also stimulate the secretion of digestive juices. This causes the bolus of food to move faster into the lower digestive tract and be absorbed faster. Such products include many sauces, hot seasonings, rich broths, and sour fruits. This group includes any food that makes your mouth water and your stomach rumble at the sight of it.

Hearty, low-calorie foods

Low calorie content is one of the main criteria when choosing a nourishing product that at the same time promotes weight loss. Foods that contain:

minimum fat;
a lot of ;
much water.

The lowest calorie foods are rarely filling. It is very difficult to get rid of hunger by filling your belly with cucumbers or seaweed. These foods are too low in nutrients, although they are high in water and fiber. Therefore, for complete and long-term saturation, these products need to be combined with other foods that are not very high, but not too low in calories. For example, for a side dish of vegetables you can take:

chicken cutlet;
boiled egg;
a piece of boiled fish;
a few slices of cheese.

It is worth remembering that the method of preparing a product significantly affects the calorie content and glycemic index. It is not advisable to fry food, because fat is always used for this - vegetable or animal. There is no need to add it to ready-made dishes, for example, putting butter in dumplings or mashed potatoes. The food will lose in taste, but by following this rule, you will be able to normalize your weight over time.

Hearty foods for weight loss

When losing weight, people often go to extremes. They completely refuse rich foods, trying to eat only low-calorie foods. This approach never leads to success. Eating only grass, a person does not feel full, and therefore abandons the diet within the first few days after starting it.

Nutritious foods should be present in the diet of a person who is losing weight. Don't be afraid of potatoes or bread like fire. These foods do contain, but to lose weight you don’t need to exclude them completely - just don’t overeat and don’t add fat to them. Eat bread, but don't put butter on it. Eat potatoes, but do not fry them in vegetable oil, but cook them in water, without adding fat.

Hearty foods do not interfere with weight loss if you:

you know when to stop;
cook them without fat;
eat them with low-calorie foods.

Hearty snack foods

To avoid feeling hungry while on a diet, many people use a five-a-day diet. It includes 3 full meals and 2 more snacks, which allow you to feel comfortable in between meals. Snack foods should also be filling, otherwise the feeling of hunger will subside for a short time, and you will again be drawn to the refrigerator.

Examples of snack dishes (no more than 200 kcal):

cucumber salad with boiled egg;
100 g chicken fillet and tomato;
low-fat cottage cheese with raisins and dried apricots;
unsweetened oatmeal cookies with tea;
cabbage and boiled sausage salad.

Candy or other sweets are not suitable for snacking. - also not the best choice, because they contain organic acids that increase appetite and stimulate intestinal motility. It is undesirable to snack on vegetables alone - they are too low in calories, and therefore the feeling of fullness will not last long.

Conclusion

To lose weight, you don't have to give up eating rich foods. Moreover, they must certainly be present in the diet, otherwise you will suffer from hunger and abandon the diet the next day after it starts. For sustainable weight loss, you need to eliminate only two food groups: fat and sweets. Other dishes should also be consumed in moderation, but if you learn to combine nourishing and low-calorie foods, you will be able to lose weight without suffering from hunger.

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