When you're trying to lose weight, cutting back on the amount you eat is a given—but feeling hungry all the time is one of the major reasons why most diets fail within a week. Still, you can silence your grumbling stomach without consuming extra calories. In fact, eating certain foods sends a signal to your brain that you're done eating, and quiets your appetite. Shut out the ice cream pint that's calling your name by eating these healthy and satisfying foods.
Well-balanced meals and snacks are both necessary for maintaining a healthy lifestyle. But whether it's because you find yourself mindlessly snacking or because your meals aren't keeping you as full as you'd like, sometimes you need something to keep you from rummaging through the pantry. Here are 8 foods that suppress your appetite & keep you full longer.
Nuts don't just contain healthy fats to help keep your cholesterol low — they are also good sources of appetite-killing fiber, which digests slowly so it stays in your stomach much longer than other carbohydrates. A quarter-cup of almonds, for example, contains four grams of fiber.
There's a reason people are clucking about eggs lately. A recent study found that overweight individuals who ate eggs for breakfast take longer to get hungry later. The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps stomachs feel full. Eggs are a perfect combination of protein and fat, so they're more satisfying than other breakfast foods. Worried about cholesterol? Don't be. Despite the high content in yolks, eggs aren't the main culprit in raising blood cholesterol. If you're still concerned, try liquid egg whites, which also contain protein and can stave off hunger.
The green, creamy flesh of an avocado isn't just tasty—it's also filled with fiber and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. Foods high in fiber and rich in fat take longer to digest, allowing you to experience less overall hunger—and possibly take in fewer calories. Research also shows that avocados' oleic acid, a monounsaturated fat, tells your brain that your stomach is full. Just remember that nutritious as they are, avocados are high in calories—stick to snacking on half the fruit (about 140 calories) each time.
4. Cayenne Pepper
Get spicy! According to recent research published in the journal Physiology & Behavior, just half a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own. Not to mention that for those who don't regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from their next meal. Do that at two meals a day for a month, and you'll lose 4 pounds without even trying.
Apples of all varieties and types help suppress hunger for some reasons. First, apples are filled with soluble fiber and pectin, which help you feel full. Apples also regulate your glucose and boost your energy level. Finally, apples require lots of chewing time, which helps slow you down and gives your body more time to realize that you're no longer hungry. Plus, they just taste good.
6. Beans, Chickpeas, Lentils
Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fiber, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite. A recent meta-analysis published in the journal Obesity found that people were 31% more satisfied after a meal when it included pulses.
Pickles, sauerkraut, kimchi, and other fermented foods have short-chain fatty acids (SCFAs). A research found that they help strengthen the bond between the gut and the brain. SCFAs stimulate the production of hormones that cross the blood-brain barrier and improve appetite signaling. Fermented foods also boast probiotics, the healthy bacteria that help digestion. Some experts believe probiotics may reduce appetite and aid weight loss, though research is inconclusive.
8. Chili Powder
You may already know that capsaicin, the compound in chili’s that gives them their kick, fire up your metabolism. Recent research shows that adding heat to your meal may also control your appetite. The study found that adding 1/4 tsp of chili pepper to each meal increased satiety and fullness. What's more, some participants were only allowed to consume 75% of their recommended daily calorie intake but didn't feel any more desire to continue eating after dinner than those who were given 100% of their daily calories.
Feeling full is not only achieved by eating every time you feel hungry, but you can always feel full when you know what kind of food to eat. In this post, I shared with you 8 foods that suppress your appetite & keep you full longer.
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