Best suited in Ramadan … 7 foods that provide a long feeling of satiety and lose weight

Some foods can maintain a feeling of fullness for longer than others, as these foods have certain properties that compensate for hunger, and that would be the perfect meal in the holy month of Ramadan.

Researchers at the University of “Sydney” in 1995 developed an index of feelings of satiety by measuring the effectiveness of different foods in achieving the maximum level of satiety or fullness that lasts for a long time. Participants ate different foods and provided a classification of their satiety after two hours of eating.
According to the “medicalnewstoday” site specialized in health and medicine, eating foods that provide a strong feeling of satiety helps control the process of caloric consumption.

The source noted that eating a meal that contains full foods leads to a reduction in portion size and snacks between meals, increases the period of feeling full, and also contributes to weight loss.

In addition, this method helps control weight by reducing the total calories a person consumes in the day.

And the newspaper listed 7 foods with high degrees of satiety that may help keep people full for longer than others. Including these foods in the diet can be a useful way to control calorie intake and improve overall health. These foods are:
1- Boiled potatoes

Boiled or baked potatoes got the highest score out of 323. The French fries scored a relatively low score of 116.

Potatoes are a high-density, supplement-rich food, providing starch, vitamin C and many other healthy nutrients.

2- Legumes

Legumes are among the foods with a very high nutritional value and include several foods such as beans, peas, chickpeas and lentils.
They are slowly digestible carbohydrates and are high in protein and fiber. These benefits mean that legumes are good foods to offset hunger and manage your calorie intake, according to a 2010 study published in Advances in NutritionTrusted Source.

A systematic review published in 2014 in the journal Obesity found evidence that legumes were beneficial in providing immediate satiety but not for the food that people would consume at their next meal.
3- Foods rich in fiber

Fiber is an essential nutrient for the body, and it serves many of its vital functions, such as helping to control blood sugar and cholesterol levels.

Foods high in fiber include: barley, oat corn, brown bread, legumes, vegetables like carrots or beetroot, fruits like bananas and oranges, and low-fat dairy products.
4- eggs

Eggs are a good source of protein, vitamins and minerals. It also has a beneficial effect in reducing hunger and prolonging the satiety period.

A 2011 study published in the International Journal of Food Science showed that those who ate foods containing eggs (such as an omelette) had greater satiety than those who ate a meal containing carbohydrates after 4 hours.

5- Nuts

Nuts are effective in increasing satiety levels, and are rich in protein and unsaturated fats, which are all healthy fats.

A 2013 systematic review published in the American Journal of Clinical Nutrition found that eating nuts does not increase body weight or fat when included in a diet.

And helps eating nuts as a snack to satisfy hunger between meals without leading to weight gain.

6- Lean meat and fish

Meat and fish are rich in protein and low in saturated fat. Diets that contain high levels of protein can effectively control appetite and promote weight loss. This includes plant proteins, for example, soybeans, according to another study in the American Journal of Clinical Nutrition.