Como construir uma refeição saudável que o mantém sem fome - Time.com

How to Build a Healthy Meal That Actually Keeps You Full - Nutrition - Health.com

Resumo:
A todas as refeições:

1. - Adicionar vegetais ricos em fibra (mesmo ao pequeno almoço);
2. - Adicionar proteínas (fontes, em Inglês: eggs, seafood, poultry, Greek yogurt; pulses = lentils, beans, and peas, like chickpeas, black eyed peas);
3. - Adicionar gorduras vegetais (fontes: avocados, nuts and seed [including ground-up versions like almond butter and tahini], extra virgin olive oil; Mediterranean olives, olive tapenade, and pestos made with EVOO and nuts or seeds);
4. - Adicionar hidratos de carbono complexos (fontes: whole grains like oats or quinoa, starchy veggies like skin-on potatoes and squash, fresh fruit, and pulses);
5. - Adicionar especiarias e outros temperos (fresh or dried basil, cilantro, oregano, rosemary, garlic, ginger, cinnamon, turmeric, cumin, zest, and pepper. Even vinegars like balsamic, and hot peppers like chili or jalapeno).

Proteína e saciedade - o tipo de proteína faz diferença (e a vegetal ganha) - Estudo

http://time.com/4602374/plant-proteins-breakfast-full/?xid=newsletter-brief
O pequeno almoço: Se quiser ficar sem fome mais tempo, esqueça os cereais e o bacon (proteína animal) e invista nas proteínas vegetais (ervilhas, grão de bico, feijão, etc.
Citando:
"As expected, the researchers found that protein content did matter in terms of how hungry people were at lunch. On days when participants ate the high-protein legume patty, they ate 13% fewer calories at lunch than on days they had the lower-protein patty.
But somewhat surprisingly, the type of protein mattered too. Even though both high-protein patties had the same amount of protein (about 25% of total calories), participants still ate 12% fewer lunch calories when they had legumes for breakfast, versus meat."

Proteína faz-nos sentir cheios durante mais tempo?

Sim, agora cientificamente provado:


http://www.medicaldaily.com/get-stuffed-high-protein-foods-meat-and-dairy-376262


Citando:
"Their conclusion does not provide much of a jolt: Eating protein is related to satiety in the short term, they say. Even “modestly higher” amounts of protein may help you feel fuller between meals, though the team could not determine an actual formula, say grams of protein per BMI for men or women. They also say it’s unclear if the results hold up over the long term or if, say, your body gets used to the added protein.

However, if you’d like to put this into practice — if you’re on a diet and scaling back on calories and don’t want to feel hungry — the researchers suggest you eat additional protein in small increments as a first step. Protein-rich foods consist of dairy (eggs, milk, and yogurt), meat (steak, pork chops, lamb), fish (tuna, salmon, halibut, octopus), fowl (chicken and turkey), legumes (beans, peanuts, and lentils) and some grains (wheat germ and quinoa)."