Are you trying to lose weight but have difficulty controlling your appetite? There are actually foods you can eat that can naturally stave off cravings and help you reduce your food intake so your efforts in working out at Crunch Fitness won’t go to waste. Here are our top recommendations:
Almonds
Besides being a great source of antioxidants, vitamin E, and magnesium, almonds have been proven to increase feelings of fullness. In a study published in the NIH journal, participants who snacked on almonds in the mid-morning experienced reduced hunger and a decreased desire for high-fat foods.
Coffee
Moderate consumption of coffee can help curb your appetite. The caffeine and antioxidants in coffee beans stimulate your metabolism and act as natural appetite suppressants. However, remember to avoid excessive sugar or cream in your coffee, as it can counteract the positive effects.
Ginger
A small study found that men who consumed ginger experienced a reduced appetite. Incorporate ginger into your smoothies or Indian dishes to reap its benefits.
Avocado
Loaded with fiber and heart-healthy monounsaturated fats, avocados are a nutrient powerhouse. Consuming avocados in moderation can help suppress your appetite.
Apples
Packed with soluble fiber and pectin, apples help you feel full for longer periods. Additionally, their natural regulation of glucose levels and energy-boosting properties make them a perfect snack. The act of chewing apples also slows you down and allows your body more time to register that you’re no longer hungry.
Eggs
Eating eggs for breakfast has been proven to make you feel fuller compared to a bagel with the same calorie content. Eggs are high in highly-digestible protein, and research published in Nutrients shows that egg protein specifically aids in reducing calorie intake by decreasing appetite.
Water
Sometimes what we perceive as hunger is actually thirst. Drinking enough water can have a significant impact on curbing your appetite. Aim to increase your daily water intake, and you may notice a substantial difference not only in your appetite but also in your skin and digestion.
Sweet Potatoes
Sweet potatoes are not only rich in vitamins but also loaded with water and filling fiber. They contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer and keeping you full. Additionally, sweet potatoes are packed with vitamin A and vitamin C, making them a nutritious choice.
Dark Chocolate
Believe it or not, dark chocolate can act as a natural appetite suppressant. Go for dark chocolate with at least 70 percent cocoa content and slowly savor a piece or two when cravings strike. A study in Nutrition & Diabetes found that the bitter taste of dark chocolate helps lower cravings, and the stearic acid present in dark chocolate slows digestion, prolonging the feeling of fullness.
Tofu
Tofu contains an isoflavone called genistein, which has been shown to suppress appetite and reduce food intake. You can easily include tofu in your meals by adding it to stir-fries or grain bowls with vegetables.
Wasabi
Next time you enjoy sushi, take note of the spicy green paste on the side—wasabi. Apart from adding flavor, wasabi acts as a natural appetite suppressant and anti-inflammatory agent, as highlighted in a study published in the journal Foods. The spiciness of wasabi can help reduce your appetite and keep you satisfied.
Green Tea
If you’re not a fan of coffee, green tea can be a great alternative. Green tea contains caffeine and catechins that suppress appetite and induce a feeling of fullness, as stated in a research report in Appetite. Incorporating green tea into your routine can help you combat mindless snacking and keep your hunger in check.
Oatmeal
Oatmeal is a nutritious and filling food choice that can help suppress your appetite. With over 5 grams of protein and 4 grams of dietary fiber in a half-cup serving, oatmeal provides sustained energy and slows digestion, preventing spikes in blood sugar levels. Research published in the American College of Nutrition found that oatmeal kept participants feeling full for longer compared to regular breakfast cereals.
Spinach
Green leafy vegetables like spinach are not only highly nutritious but also effective in curbing your appetite. Research published in Plant Foods for Human Nutrition highlights the benefits of thylakoids found in spinach, kale, broccoli, and mustard greens. These compounds contribute to reduced hunger and increased satiety. Incorporate fibrous greens into your diet by enjoying them raw or gently sautéed with a drizzle of olive oil.
Salmon
Salmon, along with other fatty fish like tuna and herring, is high in protein and omega-3 fatty acids. A study in the Journal of Obesity & Metabolic Syndrome found that high protein diets increase signals in the body that indicate feelings of fullness. Including salmon in your diet can provide long-lasting satiety and numerous health benefits.
Cinnamon
Sprinkling cinnamon on your meals or beverages can be an effortless way to make them natural appetite suppressants. Cinnamon helps lower blood sugar levels, which contributes to appetite control, as highlighted in a research article on its medicinal properties. Additionally, cinnamon is a good source of fiber, further enhancing the feeling of fullness.
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