The top 10 saddmakers
Posted on blog, sustenance
Healthy, delicious and at the same time so filling that you won't get hungry again after just one hour — that would be nice, wouldn't it? Fortunately, there are plenty of foods that can do that. We'll tell you ten low-calorie satiators to enjoy. At Holmes Place, we aim to provide you with individual support for your fitness and health goals. Benefit from the experience of our nutritionists, who can give you individually tailored tips on healthy eating. So that you feel fitter, get slimmer or simply live healthier.
But what about the satiators? These are the foods that dispel hunger for a long time. This is primarily due to ingredients such as complex carbohydrates, fiber and protein.
carbs are the most important sources of energy for the body. Depending on how many sugar components they contain, a distinction is made between simple sugars (e.g. grape and fructose), double sugars (household and lactose, from sweets and fruit) and multiple sugars. These are the complex carbohydrates found in vegetables, legumes and whole grains, for example. Because the body needs more time to break down the complex carbohydrates for energy production, they keep you full longer and blood sugar levels remain stable.
Dietary fiber are indigestible carbohydrates that have a special property: They swell in the stomach because they absorb liquid there. This ensures a long-lasting feeling of satiety.
egg whites are important for building muscle — no wonder: muscles consist largely of protein. There is a lot in dairy products, fish and meat. But they are also found in legumes, nuts, grains, mushrooms and seeds.
Healthy Sattmacher
1. Oats: That's what winners look like! They not only contain high-quality carbohydrates and healthy proteins, but they also keep you full for a long time because they contain a lot of fiber. If you add fruit and a little quark or yogurt, it's a very healthy and delicious breakfast. You can also boil oats with (vegetable) milk to make porridge.
2. Low-fat quark: It contains little fat, but very high-quality protein and lots of calcium. It may not be a star on its own, but it tastes great with fruit, honey or nuts. And keeps you full for a very long time without leaving an unpleasant feeling of fullness.
3. Potatoes: The tuber, which also has plenty of strength, is low in calories and very filling. If you cook them and then let them cold, they will saturate even longer because this produces resistant starch, which the body breaks down more slowly. If you don't want to enjoy them as French fries, you really can't go wrong with potatoes!
4. Legumes: Peas, lentils, etc. are great sources of protein that are low in calories and fat at the same time. They taste great, are very versatile and, with their high fiber content, ensure that you are full for a long time. Chickpeas, which can be made into falafel or hummus, are a particular specialty — delicious, filling for a long time and very healthy.
5. Vegetables: It provides a great combination of minerals, nutrients, and vitamins. There are hardly any calories in it and with the lots of fiber, it saturates for a long time. A salad, eaten before a meal, ensures that you eat less overall and still be full for a long time.
6. Bananas: Every child knows that fruit is healthy. Bananas, which contain lots of ballast and plenty of nutrients, are a special tip. They provide energy quickly and yet keep you full for a long time. During a strenuous training session, they provide athletes with an energy boost in between.
7. Green smoothies: Spinach and kale, plus bananas and oranges — the mixture that makes a fine smoothie is ready. With a high-performance mixer, this is very fast. This preserves the nutrients, the fiber-rich vegetables are well shredded and the smoothie becomes soft and creamy. You can also add ginger juice or chia seeds. Tastes great and keeps you full for a very long time. Be careful not to add too much fruit to the vegetables so that the smoothie is not too high in sugar.
8. Whole grains: They too score points due to their high fiber content. It's good for the intestines. Wholemeal bread and other cereal products keep you full for a long time and, served with cream cheese and other healthy toppings, are also very healthy. Pasta and rice are also available as whole grains. Give it a try!
9. Nuts: They are real power packs and an ideal snack between meals. They contain protein, vitamin E, and healthy fats. Hazelnuts in particular are also rich in fluorine, calcium, magnesium, selenium and zinc. This ensures that they keep them full for a long time. Important: Chew well, then they will fill you particularly well.
10.Blueberries: They are the most fiber-rich of all types of fruit. They contain hardly any fat and calories, but there are plenty of natural dyes in them. They satiate for a long time and make granola or porridge a delicious specialty.
There are many more healthy satiators out there. If you want to eat healthier, the nutrition experts at Holmes Place clubs can create a personalized diet plan based on your measurements and metabolic age. There are also recipe suggestions and shopping tips. You are also welcome to have a look at our blog — here, too, you will find plenty of recipes and nutrition tips.
Posted on blog, sustenance
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