Eating Meals Rich in Protein and Fiber Slows Digestion
While weight loss medications are gaining popularity for their ability to decrease appetite, choosing strategic meals could be more advantageous.
According to health professionals, meals that include a specific blend of nutrients can mimic the effects of weight loss injections like Wegovy and Ozempic in controlling hunger.
Dr. Franklin Joseph of Dr Frank’s Weight Loss Clinic points out that well-planned meals can naturally diminish hunger and prolong satiation.
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The strategy involves choosing ingredients that naturally slow the digestive process, stabilize blood sugar levels, and activate fullness signals in the brain.
Dr. Joseph explains the importance of incorporating ample protein, fiber, and healthy fats in meals to effectively manage appetite.
“It’s the perfect trio for controlling appetite,” he notes. “You start feeling full earlier, maintain that fullness for a longer period, and avoid the peaks and troughs in sugar levels that lead to cravings.”
Dr. Joseph emphasizes that meals rich in protein and fiber help extend the digestion time.
“When you consume a meal loaded with protein and fiber, you naturally delay the digestion process,” he explains. “Include healthy fats, and you establish a threefold barrier against hunger.”
Dr. Joseph suggests three meal combinations that exemplify this principle.
The first includes a mix of cooked lentils and quinoa with roasted vegetables, topped with a lemon-tahini dressing.
“The plant proteins from lentils and quinoa, combined with fiber from the vegetables, keep you satiated for hours,” Dr. Joseph explains. “It’s ideal as a main dish or can be prepared in batches for lunches.”
His second recommendation involves oven-baked salmon with non-starchy vegetables like broccoli, peppers, and zucchini, drizzled with olive oil.
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“You receive high-quality protein, omega-3 fats for lasting satiety, and a substantial amount of fiber,” he states.
“This combination is highly satisfying yet remains low in calories per serving.”
The third option layers plain Greek yogurt with mixed berries and either almonds or walnuts.
“It feels like a treat but checks all the boxes for fullness – protein from the yogurt, fiber from the berries, healthy fats from the nuts,” Dr. Joseph concludes. “Perfect for breakfast or even as a dessert.”