For most of us, when we’re trying to lose weight, it’s essential to reduce the amount of food we eat — but hunger pangs are the main reason why most diets fail right from the starts. We all know how hunger contractions start occurring in the stomach, even though there’s still some time to lunch, and we ate breakfast. What’s more, when hunger strikes, productivity usually takes a dip. A raging appetite can lead to snacking on foods that are high in sugar and fat, and full of calories. This is why eating appetite-suppressing foods is extremely important in a diet. Let’s see what are some foods that can keep our appetite in check without consuming extra calories.
A recent study from Pennington Biomedical Research Center in LA revealed that overweight people who consume eggs in their breakfast don’t get hungry until later on in the day. The subjects showed reduced ghrelin, which is a hormone responsible for stimulating the appetite and signaling the brain to eat; but also higher levels of PPY, which is a hormone that signals the stomach when it’s full.
Eggs contain the right amounts of fat and protein, and are more satisfying than other foods you can eat in the morning. And you shouldn’t worry about their effect on cholesterol, as eggs are not amongst the main culprits for high cholesterol.
To keep your hunger at bay, you should look for legumes with lean protein, good fats and complex carbs such as chickpeas, lentils or beans. It has been show that this mix of legumes can also keep blood sugar levels in check and this helps with that “full” feeling you’re seeking. These legumes are high in antioxidants, b vitamins and iron, and a recent study showed people were 31% more satisfied after a meal that included dried seeds.
Cayenne pepper is a proven appetite suppressant, mainly due to the fact that in contains capsaicin — the compound that’s responsible for a pepper’s hotness. Capsaicin is known to boost metabolism, and it’s a wonderful addition to your meals, especially if you like to eat spicy.
One study showed from Purdue University that adding just a half a teaspoon of cayenne pepper to a meal can help you 60 fewer calories at your next meal.
Another study, this time from the Netherlands, showed that eating spicier can also control appetite. A quarter of tablespoon of chili pepper can increase both fullness and satiety. Some of the participants reported feeling full after consuming only 75% of their daily calorie intake.
The avocado has a creamy flash that’s packed with healthy monounsaturated fat and fiber. This means it’s an ideal fill-you-up food, but also one that’s heart healthy. Foods such as avocados, which are rich in fat and high in fiber, take a longer time to be digested, thus creating a reduced hunger feeing.
Avocados also contain oleic acid, which also signals the brain to trick the stomach into thinking it’s full. However, be aware that half an avocado has around 140 calories.
Almonds contain the most fiber out of all the nuts, so you should look towards them when trying to feel fuller for longer. If you too suffer from an energy dip around 4 P.M., then you should ditch cookies for about 15 almonds. What’s more, recent research suggests our bodies aren’t capable of absorbing all of the fat in almonds, so in the end just might consume fewer calories than we previously thought. Nuts are rich in healthy unsaturated fated, but also contain protein, which can regulate blood sugar.
Oatmeal should be the staple of every diet, and it’s a perfect food to fill you up, as it’s packed with soluble fiber, protein, iron, potassium, iron, manganese, phosphorus and selenium. Oatmeal provides excellent satiety, increasing appetite-regulating hormones, and thus controlling hunger altogether. This food is also low in fat, and can keep you satisfied for longer than regular breakfast cereal. To get the best out of oatmeal, eat it with low-fat or fat-free milk, and even top it with nuts or fruits.
Pickles, kimchi, sauerkraut and other fermented foods are high in short-chain fatty acids, which have been proven to help strengthen the gut-brain axis. These acids can create hormones capable of crossing the blood-brain barrier and thus influence appetite signaling. Pickles and other fermented foods are high in probiotics and these beneficial bacteria can be of great help for you digestion. Additionally, probiotics may reduce appetite and help with weight loss.
There are no surprises here. Water is vital for keeping a healthy digestive system, but it’s also essential for keeping organs, tissue and joints functioning properly. However, water can also make you feel fuller, effectively curbing hunger. One study revealed that subjects who drank two cups of water prior to meal ended up consuming 75-90 fewer calories than those who drank no water.