Which foods satisfy your hunger

Healthy foods that satisfy hunger

Hormones work as messengers in our body and influence various functions. They control hunger signals, feelings and our attention.

When the stomach is empty, the hormone ghrelin is produced. Ghrelin affects the “pleasure center” in the brain and provides hunger signals in the body. Insufficient sleep and a hormonal imbalance can lead to an increased release of ghrelin. This in turn leads to more hunger and disturbed concentration.

To suppress appetite and prevent the effects of ghrelin, it is important to get adequate sleep and fill your stomach with the right nutrients. There are some healthy foods that are high in fiber and keep you feeling full for a long time. This reduces hunger signals and satisfies hunger.

Chia seeds

Chia seeds are rich in soluble and insoluble fiber. Fiber is a type of carbohydrate that the body cannot digest. The insoluble fiber absorbs water and moisture in the stomach like a sponge. They expand in the stomach and fill the stomach, so that the feeling of hunger decreases.

A chia seed drink can be drunk to satisfy hunger for about 1 to 2 hours. To do this, put 1 tablespoon of chia seeds in a large glass with water and mix. Let the mixture thicken for 10 minutes and then drink it.

Note: Because of its water-binding ability, plenty of water should be drunk when consuming chia seeds. About 1 glass of water per 1 tablespoon of chia seeds. This will prevent clogging.


The soluble fiber pectin in apples reduces the amount of sugar that is absorbed into the bloodstream after a meal. This ensures a longer feeling of satiety and prevents blood sugar spikes, which lead to increased fat storage. This also prevents a sharp drop in blood sugar levels, which leads to intense cravings.

Apples can satisfy hunger for 1 to 2 hours. Apples are very good as a snack and taste delicious with oatmeal and in a smoothie.

Green tea

Green tea is rich in the antioxidant epigallocatechin gallate (EGCG), which increases the level of the hormone cholecystokinin (CCK) in the body. Cholecystokinin creates a feeling of satiety in the CNS and reduces food intake.

EGCG also activates thermogenesis, thereby stimulating the metabolism and supporting fat burning.

Green tea satisfies hunger for about 1 to 2 hours.

Apple Cider Vinegar

Apple cider vinegar helps reduce the hunger hormone ghrelin, control cravings, and improve nutrient absorption. It also delays the emptying of the stomach and thus ensures a longer feeling of fullness.

Apple cider vinegar water helps to satisfy hunger for 1 to 1 ½ hours. To prepare apple cider vinegar water, add 1 teaspoon of raw, unfiltered organic apple cider vinegar to a large glass with water and drink.

Pine nuts

The pinolenic acid in pine nuts helps increase the release of satiety hormones. Pinolenic acid particularly stimulates the release of cholecystokinin, the hormone that acts as an appetite suppressant. Pine nuts also make it easier to lose weight and help reduce food intake.

The feeling of fullness of pine nut oil can last between 30 minutes and 2 hours. Pine nuts are suitable as a snack between meals, they taste very good with pesto, with vegetables and in salads. The pine nuts should be consumed raw to take advantage of their health-promoting properties.


Lentils are high in protein, fiber, various B vitamins and minerals. The soluble fiber forms a gel-like substance in the digestive tract and fills the stomach. The insoluble fiber increases stool mass, supports bowel movements and alleviates digestive disorders.

Lentils keep you full for 1 to 3 hours. They taste delicious in a soup, as a side dish or in a salad.

There are various foods that provide the body with plenty of nutrients and satisfy the feeling of hunger. In addition to these foods, it is also important to chew the food thoroughly. Chewing helps reduce appetite, shrink portion sizes, and improve the digestive process.

With the right tips

The amazon bestseller Schlanker Gesunder Schoner goes into great detail on how women in particular can lose weight healthily and tone their bodies. He shows how a nutritious diet can help increase your energy levels and get rid of cellulite. Simple science is used to illustrate what the body actually needs to shed body fat and tone the muscles.

About the book: Slim, healthier, more beautiful: The path to the ultimate woman's body