What to eat with very few calories to fill yourself up?


Introduction

It's not just foods that contribute to each day's calorie count. In fact, some measures, which do not have to do with the ingredients in the strict sense, can help to introduce fewer calories and, therefore, keep fit.
The combinations in the dishes and the way of cooking clearly affect the final calories, as do the meal time or the way in which we consume the dishes.

Do portions matter?

Less food, fewer calories. It's not a dogma. Portions do not strictly affect the amount of energy released by a food. Examples to clarify this fundamental point are common. Let's take a plate of pasta or rice weighing 100 grams and a plate with the same quantity of courgettes or salad, legumes, ricotta. They are completely different foods, and despite having the same portion on the plate, the caloric intake is completely different.

How to introduce fewer calories

Water and vegetables increase the sense of satiety

Drinking a glass of water before meals helps to increase the sense of satiety and reduce hunger, because it fills the stomach. Likewise, consuming vegetables in every meal not only helps to reduce the calorie count of the day, but also makes you fuller much more easily, thanks to the fiber intake.

Not only that, the consumption of vegetables, and the combination of vegetables as an ingredient, can contribute to lowering the glycemic index (i.e. the speed with which the concentration of sugar in the blood increases). In a plate of pasta (better if al dente with a lower glycemic index) combining vegetables with fish or legumes helps to counteract the glycemic fluctuations that would otherwise occur if you ate spaghetti with butter and parmesan.

Carbohydrates yes, but whole grains

Carbohydrates must be considered even if you are following a low-calorie diet. In this case it is best to prefer wholemeal ones rich in fibre, for muesli, rusks, bread, pasta, rice, and whole grains such as spelt and barley. Bulgur and quinoa are also good.

Chewing: the importance of working the jaw

Chewing is of fundamental importance because it slows down the time of food consumption and increases the feeling of satiety. Consume dried fruit, edamame, raw vegetables, shellfish.

Minestrone and soup as an ideal first course

A plate of minestrone or soup. it reduces the overall calorie intake of the meal by up to 20%. Without a doubt, starting dinner with a similar dish instead of pasta or rice helps to fill you up, introduces fewer calories, but also fats, with the second course, and also provides vitamins and mineral salts.

Sizes and colors: the study

Researchers at Cornell University have shown that the size of the containers and the colors of the plates in which the food is served also influence the calorie count and quantity of food consumed. The first demonstration refers to food containers. The classic example is the one referring to the packet of crisps: if you transfer the crisps into a bowl you eat less of them, compared to consuming them with the bag in your hand. The study showed that study participants ate 50% more chips when they were not portioned in small quantities.

The color of the plate can also influence the amount of food introduced. Another study from Cornell University highlighted that when the plate and the foods contained in it have similar colours, we tend to fill it with more food and eat more (22%), while if the colors are in contrast, like the foods in a white plate, you consume less.


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