15 foods that help reduce your appetite for those who are often
hungry
We
have always dreamt having the freedom to eat everything and anything without
fear of gaining weight. As much as we would like to tell you that there is an
easy way to do this unfortunately, it is impossible to. The good news is there
are various healthy and delicious foods that could help you restraint your
appetite and avoid weight gain.
1.
Redfish
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Redfish
contains lots of proteins and essential omega 3 fatty acids. Such mixtures of nutrients
keeps you satisfied for a long time. This is a great addition due to the fact
that eating fish is very healthy. This goes on to say eating red fish on a
regular basis can help reduce your chances of having diabetes, obesity, and
development of heart diseases.
2.Avocado
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They
are a great source of essential fatty acids but the oleic acid present keeps
you filled. Researchers conducted an experiment in California that illustrates
people who ate avocado during lunch did so with the aim of eating 40% less 3
hours after meal.
3.
Coffee
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The
caffeine in coffee helps control our appetite, burns calories and also breaks
down fats. For instance, if you take coffee 30 minutes to 4 hours before a
meal, it affects your appetite. Normally, we are advised to dink 2 cups of
naturally brewed coffee in order to lose weight. Keep in mind caffeine is not
suitable for everyone so make sure excess consumption won’t harm you.
4.
Chia seed
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Chia
seed reduce appetite and are known to provide a sense of fullness. They are
able to absorb water 11-12 times the seeds mass. There are many different
options to choose from, you can put it in your oatmeal, yoghurt, fruits or just
milk.
5.
Coconut oil
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Coconut
oil stands out from oils because it contains medium-chain fatty acids (MCFAs).
It helps reduce appetite. Their absorption in the body creates a positive
effect on the body’s metabolism. For instance, it helps burn calories and rids belly
fat. Recent study showed people who consumed oil during the day ate 256kcal
less than they usually do.
6.
Eggs
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Eggs
are very cheap and are an excellent source of protein that gives satisfaction.
Studies indicated that if one had eggs for breakfast, they end up eating fewer
calories and lose weight. An experiment showed people who were on a low calorie
diet in two groups; those who ate eggs as breakfast lost 65% more weight than
those who didn’t.
7.
Chili Pepper
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Chilli
pepper is said to have capsaicin; which is a chemical that decreases appetite
while helping weight loss at same time. It is advised to add chili to your
meals daily if you want to enjoy its fat burning capabilities.
8.
Spinach
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These
veggies contain thylacoids which boosts the level of the leptin hormone. This
hormone adjusts the exchange of energy and controls the feeling of being
hungry.
Furthermore,
consuming 100g of spinach every day is enough to enable us reach the desired
effect.
9.
Green tea
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This
extra ordinary tea comprises of 2 ingredients (caffeine and catechin) that aids
weight loss. The first burns fat and overwhelms appetite while the other
heightens metabolism and gets rid of fat. The blend of both ingredients allows
the body burn calories more effective. Research shows both ingredients can
boost burning calories by 4%. Added to that, it is recommended to drink 250mg
to 500mg of green tea a day.
10.
Lentils
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Lentils
are very satisfying with fewer calories; plus they are easier to cook than
beans. . They are rich in protein and fiber which efficiently fights hunger.
Also, they are very healthy as they contain so much folic acid, thiamine,
manganese, iron and potassium.
11.
Ginger
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The
gingerol in ginger root helps facilitate weight loss; as study have showed that
consuming gingerol daily would help lose extra kilos. It also helps in
regulating the amount of leptin, the hormone that adjusts energy exchange and
subdues hunger.
12.
Oatmeal
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Regular
oatmeal contains so much fiber that it keeps you filled for a long time. Study
showed people who had oatmeal for breakfast felt less hungry afterwards and
also ate 31% less calories at lunch compared to those who didn’t.
13.
Natural yoghurt
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This
delicious food is filled with protein and keeps you satisfied for a long time.
It also contains bacteria that aid digestion. Those that are not fat free helps
reduce risk of obesity and type 2 diabetes. Surprisingly, fat-free yoghurts
contain much sugar; hence we recommend you avoid them.
14.
Soup
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Adding
soup to our meals is another great way of losing weight. For example, start a
meal with a bowl of soup and you will end up eating less food whether the soup
is chunky or pureed as long as its broth based. It contains so many nutrients;
it is low fat and satisfying.
15.
Nuts
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According
to a 2015 study in the journal of the American Heart Association shows nuts
contains so much monounsaturated fats, a heart healthy and more sustaining
choice than their grain based equivalents. Nuts like walnuts, peanuts, and
almonds help restrain hunger. People who often eat nuts may have lower
abdominal fat than those who eat carb-based treats.
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