Whether you want to lose weight or simply stay in fighting form, eating in moderation is absolutely essential. Unfortunately, this is easier said than done, especially when you have such easy access to a variety of chips and other savory snacks. To curb those hunger pangs and reduce the likelihood of overindulging on unhealthy foods, you can try using these healthy foods to keep yourself satiated for longer.
So, here are some of the best foods to suppress your appetite natural.
The Best Foods To Suppress Your Appetite
“Nuts are healthy & fibrous, with plenty of fiber & healthy fats to keep you satisfied”
Nuts have healthy Omega-3 fats and are rich in vitamins and minerals that are good for your body. Nuts like almonds are also believed to help regulate cholesterol levels and have an appetite suppressing effect because of their fiber content, which keeps you feeling full for longer. Research has shown that nuts have high satiety value, possibly increasing energy expenditure at rest and encouraging fat oxidation.
“Oats comprise of complex carbs & dietary fiber, providing a slow release of energy”
Oats is slow-digesting and can keep you feeling full for hours after breakfast. This is one of the best sources of complex carbs that provide a slow release of energy, while the high fiber content of the food also helps keep you feeling full for longer. Oats is also a perfect because it has a suppressing effect on the hormone called ghrelin, which regulates appetite.
“Steric acid in dark chocolate helps slow digestion, keeping you satisfied for hours”
The benefits of chocolate are specifically in the context of dark chocolate, as those sugary chocolates will actually make you overeat. The steric acid in dark chocolate helps slow digestion to help you feel fuller for longer. Just make sure to choose those with at least 70% dark chocolate.
“Coffee works wonderfully to suppress appetite, but it needs to be without milk & sugar”
Coffee offers a number of health benefits, but is not without risks. Of course, the risks only stem from excessive intake of coffee, so exercise moderation. Black coffee works as a powerful appetite suppressant, providing you with plenty of healthy antioxidants. However, the addition of milk and sugar will nullify this effect.
“Eating an egg or two for breakfast can curb your hunger for a long time.”
Eggs are a good source of protein and they are also rich in nutrients like selenium, vitamin D, B6, B12, and minerals such as zinc, iron, and copper. Because of the high protein content, which is digested at a slower rate, eggs can keep you feeling full for longer periods of time.
Green Leafy Vegetables
“Green leafy vegetables have high water content & are high in protein compared to other vegetables.”
Eating spinach may not give you Popeye’s biceps, but they will give you a range of essential nutrients, including vitamins A, C, K, and potassium. Most importantly, leafy vegetables like spinach, broccoli, and kale are full of fiber and they also contain something called thylakoids, which research has found to be a natural appetite suppressant.
“Beans are known to suppress appetite because of their high fiber content & indigestible carbs”
Beans are perhaps the best source of protein for vegetarians, making them a dietary essential. They also have a low caloric content, but are high in protein. A study that appeared in PLoS One revealed that brown beans reduce cardiometabolic risk and have a regulatory effect on appetite controlling hormones.
The Bottom Line
While these foods will help you make the transition to healthy eating and will reduce the risk of overeating, you also need to make a conscious effort. In addition to the foods mentioned above, other foods that can help reduce food cravings include apples, green tea, ginger, cinnamon, lemon, mint, and yogurt, among others.
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