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Weight watchers may find it helpful to know a list of ten foods that make you feel hungry and therefore can prevent you from reaching your ideal weight.
1. Freshly squeezed juice
“Juice diets have been popular for a few years, but they are hardly healthy,” says dietitian Janel Funk. “The process of squeezing the juice strips it of fiber, and without it, it becomes just a sugary drink.”
It turns out that with a glass of freshly squeezed orange juice, we get only calories, and the blood sugar level instantly rises. After that, the insulin produced by the body lowers the unnaturally high level of sugar. And all we are left with is fatigue and an even more acute feeling of hunger. Replace the juicer with a blender, and add a teaspoon of protein to the resulting mixture.
2. Low fat yogurt
“Advertising often promotes yogurt as healthy and diet food, but try to be smart about your snack choices,” cautions dietitian Caylin St. John. – A 170 ml jar of regular low-fat yogurt with fresh berries contains 150 calories, 6 g of protein, 1,5 g of fat and 25 g of sugar. High carbs and low fats will keep you looking for food even after you’ve had your last scoop of low-fat yogurt.”
Instead, choose plain Greek yogurt and add berries and nuts to it. This treat has double the protein in a standard serving, and supplements provide the right amount of fiber and antioxidants. But even such a dish should not replace a full meal. “Yogurt does not require chewing,” explains nutritionist Lisa Chaim, “and without this simple action, the body does not feel full.”
3. Egg white
An omelette made only from egg whites is extremely popular among those who are losing weight, but nutritionists still advise not to throw out the yolks.
“After a protein omelet, you will feel hungry again very soon,” says Caylin St. John. – And although egg white is an excellent source of protein itself, the main supply of minerals, healthy fats and vitamins is located in the yolk. At the same time, you don’t have to worry: an omelet with yolks will not spoil the figure. ”
4. Low Fat Salad Dressing
When we send a bottle of sauce labeled “0% fat” to the cart, we feel like we are making the right and healthy choice. Nutritionists disagree.
“All these supposedly low-calorie dressings are actually chock-full of sugar and salt,” warns Lisa Chaim. “Because of this, after dinner you will continue to be tormented by the feeling of hunger.”
5. Products labeled “useful”
Today it is already known that foods that we consider useful and healthy, we consume in excess. Portions get bigger, and we get saturated more slowly. Not the best option for those trying to diet.
6. Sugar
Sugar in any form is addictive because it increases dopamine levels.
“Given that we historically needed sugar to survive, and sugar-rich foods are now readily available, sugar addiction is becoming more common and dangerous,” says Julianne Hiver, nutritionist and author of The Vegetarian Diet. Foods high in sugar cause overeating and are neither beneficial nor full.
Salvation in this situation is fresh fruit. “When we crave sweets, it’s easier to eat a candy bar or a cookie,” says the nutritionist. “Replace it with an apple or pear, which, in addition to sugar, has fiber and vitamins.”
7. Muesli or granola bars
Classic bars, which are sold in ordinary stores, most often consist exclusively of sugar and carbohydrates, and there are no proteins in them. So they only whet the appetite, not satiating.
8. Ketchup
“This sauce, like any product made with high-fructose corn syrup, tells the brain to keep eating. It disrupts metabolism and reduces the production of leptin, which is responsible for the feeling of satiety. As a result, the brain does not receive a signal that the body is full, ”explains Lisa Chaim.
9. Corn flakes
Almost all sugary cereals do not contain either fiber or protein – those two components that normalize blood sugar levels and satisfy hunger in the morning. And if you add skimmed milk to them, then in the end you don’t even get the fats necessary for saturation. Look for cereals in stores that contain at least 5 grams of fiber per serving. And as for special diet options, although they are almost sugar and calorie free, fiber and protein are also almost absent.
10. Fruit smoothies
Forget about them. “When there are no proteins or vegetables in a smoothie, it’s just fructose,” explains Lisa Chaim, “which means that sugar levels will rise and fall, after which you will be tired and depressed.” The low-calorie content of this drink does not guarantee satiety.