12 foods to help control your appetite

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You are trying to lose weight, control the amount of food consumed, but the feeling of hunger does not think to leave you. This is one of the main reasons why you lose your diet after a week.

There is a great way to get rid of the constant nagging from your stomach. When you eat certain "miracle" foods, a signal is sent to your brain that you are full. So go ahead and eat right and you can easily curb your hunger!

1. Apples

Eat an apple a day and you won't need a doctor.

English proverb

Chew an apple half an hour before meals, and at breakfast you will eat about 15% less than your usual portion. This is facilitated by the high content of dietary fiber and water.

2. Avocado

Eat half an avocado at breakfast and save yourself unnecessary and unhealthy snacks for the rest of the day. This prediction was made by nutritionists who published their research in the Nutrition Journal.

3. Beans, peas, lentils

Foods rich in protein, B vitamins and iron. According to Obesity magazine, people who include beans, peas and lentils in their daily diet are much less likely to feel hungry.

4. Soup

Vegetable soup, green soup, celery soup - this is not a complete list of low-calorie, but at the same time hearty soups.

Soup helps to significantly reduce appetite: it fills the stomach, relieves us of hunger, and at the same time it is low in calories.

5. Fermented milk products

Normalize the work of the gastrointestinal tract. If you have experimented with unhealthy diets like "how to lose 10 kilograms in one week," then fermented milk products are real "first aid" for you.

6. Red pepper

Capsaicin, which is part of red pepper, speeds up the metabolism. According to a recent study from the University of Maastricht in the Netherlands, adding paprika to your daily diet can help you control your appetite. According to another study published in the journal Appetite, adding 1/4 teaspoon of red pepper to breakfast, lunch, and dinner can help you feel full faster.

7. Dark chocolate

When you feel like eating something sweet, dark chocolate is your best bet. This wonderful delicacy can be eaten every day, but in moderation (up to 20 grams per day). Also, dark chocolate is good for health: it improves blood circulation and stimulates the brain.

8. Eggs

Start your day with boiled eggs and your hunger won't bother you until lunchtime. It's all about protein: According to a study from the University of Missouri, people who eat 30 to 39 grams of protein at breakfast don't feel hungry until lunchtime. What's more, research has shown that people with a predominantly protein-rich diet are much less likely to feel hungry throughout the day.

9. Nuts

Another product to help you control your appetite. The Nutrition Journal conducted its own study in which overweight women took part. They were divided into two groups. The first group needed to eat 40 grams of nuts or three tablespoons of peanut butter with semolina for breakfast every day. The second group did not include nuts in their breakfast. According to the results of the study, the first group was much less likely than the second to feel hungry for several hours.

Nuts are by nature designed to satisfy hunger. They are rich in unsaturated fatty acids as well as protein and fiber.

Cynthia Sass, Representative of the American Dietetic Association

10. Oatmeal

Oatmeal, like the previous product on our list, is rich in protein. In addition, it contains complex carbohydrates that saturate the body for a long time. The fiber in oatmeal helps maintain normal blood sugar levels. Oatmeal for breakfast is a great way to be full until lunchtime:) Oatmeal goes well with nuts and dried fruits.

11. Water

If our body lacks water, we may mistakenly think that we are hungry. Why is this happening? The symptoms of dehydration are similar to hunger: tiredness, distracted attention, bad mood. So the next time you feel like having a snack at the wrong time, drink a large glass of water and wait 10 minutes. Chances are, the hunger pangs will pass, and you will save yourself from hundreds of extra calories.

12. Milk whey

The protein, calcium and B vitamins in whey make it healthy. And the absence of cholesterol and milk fats allows it to be classified as low-calorie foods. Also, a variety of face and hair masks are made from whey, so whey is a multifunctional product.:)