Want to lose weight? 10 foods to suppress your appetite
Everyone knows that losing weight is one of the most common struggles faced by today's generation. Wrong food choices and a sedentary lifestyle are the leading reasons behind obesity these days.
When people become conscious about their weight gain, they take hard actions such as going on a crash diet. Then hunger pangs set in, people eat more and end up gaining more weight.
Weight loss follows a simple equation: burn more calories than what you consume. In order to lose weight faster you can reduce the calorie intake. But then how would you manage your hunger pangs?
The answer is 'appetite suppressing food' so that you never feel like eating too much. Fortunately, there are many healthy foods that can curb the appetite naturally. These foods are low in calories, so your diet plan doesn't get derailed.
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An apple a day not only keeps the doctor away but also keeps hunger at bay. Apples are not only low in calories and fat, but are also great appetite suppressing foods because of the high fiber content.
The fiber helps you feel full longer because it expands in your stomach so it takes less food to satisfy your hunger and prevents you from overeating.
Apples also contain natural sugars which maintain a healthy blood sugar level. This prevents your body from developing the urge to ingest more carbs.
A 2003 study conducted in Brazil found that overweight women who ate the equivalent of three small apples or pears a day as part of a healthy diet lost significantly more weight than those who didn't eat apples.
The study also found a significantly greater decrease in the blood glucose level among those who ate apples or pears compared with those who didn't.
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Oatmeal, another fiber-rich food, contains good carbohydrates that burn slowly and thus makes you feel less hungry.
The high fiber content also makes you feel fuller faster. Moreover, oatmeal is ideal for diabetics as it is low on the glycemic index.
You can have this power-packed breakfast food with some low fat milk or even better -- sprinkle some flaxseed on the top!
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Pine nuts contain an appetite suppressing chemical called pinolenic acid, a naturally occurring polyunsaturated fat (PUFA) that naturally curbs your hunger.
In a paper presented in the American Physiological Society session at Experimental Biology 2006, researchers report that pinolenic acid derived from Korean pine nuts stimulates two well-known appetite suppressing hormones, cholecystokinin (CCK) and glucagon-like peptide 1 (GLP1). CCK and GLP1 are appetite suppressors, which send signals of satiation to the brain diminishing the desire to eat and food intake.
As part of the study, 18 women reported a 29 percent reduction in 'desire to eat' and a 36 percent reduction in the food intake.
Also, pine nuts have the highest amount of protein and this ensures a constant supply of energy to your body. So, have a healthy serving of pine nuts throughout the day to suppress your appetite as you try to lose weight.
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Apart from being an excellent source of omega-3 fats, flaxseeds are also rich in fiber with 30 grams of flaxseeds providing 8 grams of fiber.
The more flax seed you eat with each meal, the longer it will take for your sugar level to rise. As a result, your hunger hormones are kept at bay.
The best part about flaxseeds is that you can sprinkle them on anything you want to eat, be it salads, smoothies, sandwiches or curries.
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If you are craving for food and you know that your body has everything it needs, then drink water instead. Water, a zero calorie drink, is perhaps the best appetite suppressing agent when you are on your plans to lose weight.
Drinking water throughout the day and anytime you start to feel hungry deceives the brain into thinking the stomach is full.
A recent study on people following a low calorie diet found that people who drank 2 cups of water prior to their meals lost about 7 kg in 12 weeks as compared to 5 kg weight loss in people who did not.
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Green tea is known for its antioxidant benefits. However, it can also stimulate the release of hormones that can control or limit food cravings.
Green tea works by promoting thermogenesis, which increases the metabolic rate, inhibiting fat digestion, and boosting your energy. It is also a natural fat burner and helps you burn up to 43 percent more fat.
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Whey proteins not only help you in building muscles but also aid in weight loss. Research suggests that whey proteins have an impact on the hormones which induce the feeling of fullness.
In a study conducted by Australian researchers, 22 healthy, lean men consumed either whey protein, tuna, turkey or egg meal and then were presented with a buffet meal four hours later.
The researchers found a higher insulin response and lower glucose response in the whey protein group (who also ate fewer calories at the buffet meal) compared to those who ate the other protein meals.
Whey has many other benefits including boosting up the functioning of the immune system and regulating the blood pressure.
Every dietician would recommend at least two-servings of low-calorie soup if you are on a diet plan.
Soups suppress appetite because of their high water content, and aid in weight loss due to low-calorie content. Broths and vegetable soups are the best options!
A study conducted by the researchers of Pennsylvania State University found that men and women who consumed two servings of low-calorie soup daily lost a 50 percent more weight than those who consumed the exact same number of calories with snack foods.
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Won't you find a salad made with cabbages, spinach and endives delicious? Eat a small salad before the main meal to avoid overeating.
The high fiber content would delay the entry of glucose into the bloodstream and you won't feel hungry very quickly.
A study published in the Journal of the American Dietetic Assocation reports that women who ate a simple 100-calorie salad before dinner consumed 12 percent less calories during the meal.
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We saved the best one for the last. Out of all the foods mentioned in this list, we are sure you would incorporate this one readily without any fuss. But remember only very small portions of dark chocolate are good for you.
The bittersweet taste of pure dark chocolate helps in suppressing appetite. Some studies indicate that dark chocolate antioxidants can act as an appetite suppressant helping you lose weight and control blood sugar.
Cherish each bite and feel the taste of rich cocoa. Eat mindfully!
Will you now opt for crash diets? Extreme diets will only take away your energy! And for how long can you stay without your favorite foods? You should eat these appetite suppressing foods in order to get the best weight loss results!
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