20 satisfying but not fattening foods

Logically, in the diet we find foods that are more satisfying than others, and some that get fatter than others. But, are there foods that are satisfying and that are not fattening at the same time? The answer is yes, and a few!

In this article we will know 20 satisfying foods but that do not make you fat; We will analyze their properties, contents and some ideas to cook them.

20 foods that satisfy hunger but don't make you fat

The good news is that there is a wide variety of foods that are satisfying but not fattening. We must clarify that "they are not fattening" if they are consumed in "normal" rations, but like everything else, an excess can make this change.

However, if they are included in the diet and taken from time to time, it can be said that they do not get fat - they help maintain the line-, and also eliminate the feeling of hunger that often appears throughout the working day, decreasing our desire to snack between meals.

The 20 satisfying but not fattening foods that we propose are the following:

1. Apple

The apple is a food that stands out for its high water and fiber content, and for its low levels of calories (between 50 and 53 per 100 gr.) Also, if you eat it with skin, you will fight constipation. Thus, the apple is a very satiating food that does not make you fat.

• We recommend: "Apple: 13 benefits and healthy properties of this fruit"

2. Lentils

Lentils are another filling food that is not fattening; is about a very nutritious food. They are a type of legumes, which contain a large amount of resistant starch. Starch is a complex carbohydrate that is filtered through the stomach and fermented in another organ: the large intestine.

In this way, our body takes advantage of stored fats and uses them as fuel.

3. Other legumes

In addition to lentils, legumes in general also turn out to be satiating and not fattening. Examples of them are beans and chickpeas. Nutritionally, these are very balanced foods. In addition, they provide fiber, carbohydrates and proteins.

4. Nuts

The nuts are also very satiating; in study times they go very well to activate the brain and avoid fatigue. In addition, nuts have high levels of fiber, and their fats are healthy. Another of its properties is that they help reduce cholesterol levels.

5. Carrot

The carrot is actually a type of vegetable. It has high levels of fiber, a lot of nutrients, and a lot of water. What's more, it has few calories, so it is another satisfying food that does not make you fat. Another of its properties is that it is rich in potassium and phosphorus, which improves energy at the brain and body level. Another of its benefits is that it strengthens nails and hair.

6. Salmon

Salmon is a type of fish; It is characterized by its high levels of Omega 3 fatty acids. These levels of Omega 3 help us to feel full when we eat it, while not putting on weight.

7. Avocado

Avocado is a fruit that can help reduce body weight. The positive aspect of avocado is that, although it is caloric (provides between 150 and 170 kcal per 100g), it is so satiating that it helps you eat less and peck less between meals. In addition, it can help lower cholesterol, and provides vitamins B and E.

Another of its advantages is that it takes care of our cardiovascular system, due to its high content of monounsaturated fatty acids.

8. Fresh vegetables

Vegetables are healthy, but if they are also fresh, the better. This is another of the satisfying foods that do not make you fat. Among them we find good options, such as broccoli and lettuce. In addition, fresh vegetables can be eaten in various ways and through different dishes, such as vegetable creams, salads, etc.

9. Egg

The egg can also be considered satiating, and also, it does not make you too fat. This implies that, like all the foods mentioned, it is ideal to take them from time to time, and never in excess, because otherwise their "non-fattening" power disappears. In this case, the ideal is not to fry the eggs, but cook them or cook them by making a French omelette.

10. Soups

Soups are also ideal if we want to satisfy ourselves but we don't want to gain weight. These consist of broths or liquids rich in flavor; In addition, they usually carry some type of pasta. They can be taken cold or hot, and add legumes, potatoes, vegetables ...

11. Blueberries

Blueberries are another type of fruit, which, like apples, are very filling and are not fattening. They contain high levels of fiber (approximately 5% of their weight) and help reduce cholesterol levels.

12. Oatmeal

Oatmeal is a type of slow-absorbing cereal, which we can take for breakfast, in the form of flakes. It is a food rich in protein and fiber, which is satiating and does not make you fat (due to its low calorie content).

13. Baked potato

Cooked potatoes are for many experts, of the most satisfying foods. Some studies even maintain that they are three times more satisfying than bread. In addition, they are not fattening, because they do not contain fat.

14. Chard

Swiss chard is a type of plant that can be cooked in different ways. It is a very satisfying food, which you can consume through salads, vegetables, cooked vegetables, etc. Also, they are not fattening.

15. Vinegar

Vinegar is a food that helps reduce the feeling of hunger; that is to say, it is satiating. This is explained because the glycemic index of foods that are rich in carbohydrates (such as pasta) decreases.

16. Spinach

Spinach is another type of plant that is very satiating and does not make you fat. They can be cooked in different ways (fried, cooked, fresh ...) and in different dishes: salads, vegetables... What is eaten from spinach are its leaves, which are large and dark green.

• It might interest you: "10 foods rich in iron ideal to fight anemia"

17. Water

Water, although not properly a food, does accompany our diet and our day to day. It is a good option to avoid certain cravings, since it "fills us". A tip is that we do not take it very cold, because that could make it difficult for us to digest certain foods.

18. Wholemeal bread

Bread, contrary to popular belief, is "not fattening" (unless we take excessive amounts of it). The ideal is to consume between 100 and 150 g of bread a day (and avoid adding jams, butters, etc., if we want to maintain the line). Another even healthier option is to opt for whole wheat bread, which is more nutritious and filling.

19. Pout

Pollock is a type of fish that is very rich in protein. Is about a fish similar to cod, originally from the North Atlantic, among other places. Its low calorie content (70 kcal per 100 g) makes it a non-fattening food, and at the same time, satiating.

20. Other fruits

Other fruits, in addition to some already seen (apple, avocado ...) also satisfy and do not make you fat: this is the case of grapes and oranges. In addition, they are juicy and tasty fruits, ideal to eat in summer but also at other times of the year.

Bibliographic references

• Darrigo-Dartinet, S. (2009). Bio feeding guide. Hispanic European.

• Marcano, J.M. (2015). Design of satiating foods: study of the physical and sensory properties and of the expected satiating capacity in a solid dairy dessert type cheesecake. Polytechnic university of Valencia.