Dietitian Mısırlı gave the following information about foods that provide satiety for a long time:
“ 1- Egg: There are many scientific studies on the fact that eggs are very important and the best quality protein source after breast milk and keeps them full for a long time. A boiled egg that you will eat for breakfast will make you much more vigorous and resistant to hunger crisis during the day. Those who do not like boiled eggs can consume vegetable omelet or do not consume olives for breakfast and make menemen with 1 teaspoon of olive oil.
2- Oatmeal: Two or three tablespoons of oatmeal equals 1 slice of bread. You can mix oatmeal, which is on the agenda with its nutritious and low-calorie content, with yogurt or milk. Oatmeal prepared with the addition of dried fruits, oil seeds (hazelnuts, walnuts, almonds) and milk for breakfast or snacks is very beneficial in keeping you full for a long time.
3- Cinnamon: Cinnamon is both helpful in reducing appetite and regulating blood sugar, which we see especially in diabetics. You can add it to your yogurt during the day, and put a stick of cinnamon in hot milk two hours before going to bed at night. Thus, when you wake up in the morning, you will be prevented from having a sudden hunger crisis.
4- Milk – Yogurt: Instead of consuming full-fat milk, cheese and yogurt, it will be much more beneficial to consume dairy products written as semi-fat, which we often see in the markets. Moreover, because they are rich in protein, they are very helpful in suppressing the appetite, while they have a great role in keeping full for a long time.
5- Monounsaturated Fat Group: It is supported by scientific studies that when a part of the daily fat requirement is met from monounsaturated fatty acids, that is, when olive oil consumption, avocado and oilseeds are sufficient, metabolism is accelerated and weight loss is facilitated. For example, adding avocado to salads or consuming your salad with a teaspoon of olive oil on it is becoming more and more important in terms of providing satiety.”