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From the point of view of logic, it is far from always possible to calculate in which foods both of these qualities are optimally combined. Danish nutritionists conducted a study: a group of volunteers ate specific foods of a certain calorie value for a long time, each time setting points for their feelings of fullness. Based on the data obtained, saturation index table… The index of saturation of white bread is taken as 100.

 

Saturation index table 

With the help of the table, you can, by making small changes to your menu – replacing less saturating foods with more saturating ones – to maintain weight or lose extra pounds.

In fact, this will help reduce calories by 10-30%, which is minus 0,5 kg per week!

 
        

 

 
PROTEININGRAINS and PULSESINFRUITS VEGETABLESINSWEETS, DESSERTSIN
Weißfisch225Ordinary pasta119Möhren and parsnips300-350Donuts68
Braten Kalbfleisch176Makkaroni aus Hartweizen188Kohl250-300Cracker127
Rindfleisch Filet175-200Boiled beans168Tomaten, Aubergine200-250Popcorn154
Spiel175-225Roggenbrot157Cucumbers and Zucchini200-250Eis Sahne96
Hähnchen / Truthahn Filet150-175Grain Bread154Wassermelone174-225Pommes frites91
Low fat Käse150-200Linse133Orangen202Erdnuss84
Lachs und Makrele150-175Weiß Reis138Äpfel197Schokoladenriegel70
Eier150Brauner Reis132Trauben162Müsli100
Wurst150-200Haferflocken209Bananen118 

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