One of the best ways to lose weight is cut back on the amount of food that you eat. However, when you are dieting, it is a given that you will feel hungry most of the time. The secret to keeping your stomach from grumbling is to eat foods that do not additional calories. Some foods provide dual benefits which include reducing your cravings and appetite while losing weight.
The creamy green avocado flesh is not just tasty but is also rich in minerals and nutrients that can help make you feel full for the rest of the day. Avocado is filled with heart-healthy monounsaturated fat which makes it the perfect fill-up food choice when losing weight.
In a study published in the Nutritional Journal, women who ate avocados at lunch felt 22% more satisfied and experience 24% lower desire to snack three hours later than on days when they ate the same amount of calories but without eating avocados. Research also shows that avocado contains oleic acid, which tells your body that your stomach is still full. Avocadoes, however, can also be high in calories so stick to the right portions.
Beans, Chickpeas, and Lentils
These are a group of superfoods that are rich in protein, fiber, antioxidants, B vitamins, and iron. Consuming more of these foods can help control your appetite. Include these protein pulses in your diet and you will certainly feel the difference.
When you eat more soup, you will be able to experience fewer cravings. In a study made by the Penn State University shows that women who ate a serving of low-calorie chicken and rice soup as a morning snack ate 100 fewer calories during lunch that women who started their day which chicken-and-rice casserole. Soup has a high water content giving you a feeling that you are full. In addition, most broth-based soups also include fiber-rich vegetables and hot water which help curb the appetite more.
In a recent study released by the Pennington Biomedical Research Center, shows that overweight people who consumed eggs for breakfast feel fuller for a longer period. Participants showed lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat.
Eggs also have a higher level of PPY, a hormone that helps the stomach feel full longer. Protein in eggs is proven to help reduce hunger pangs, increase fullness in between the periods of breakfast and lunch, and makes you consume fewer calories throughout the day.
Nuts are filling and will help you eat less. In a study published in the British Journal of Nutrition, obese women who paired either 1.5 ounces of nuts or 3 tablespoons of peanut butter with cream of wheat cereal and orange juice feels fuller for up to 12 hours after breakfast than those who did not eat peanut-based food. Nuts are rich in healthy unsaturated fat, as well as, fiber and protein which helps in controlling your appetite.
Knowing your food choices will ultimately help you create a healthy diet which can help you lose weight and keep it off for good. It is always easy to feel like you are starving when losing weight if you don’t choose the right foods. Use these foods to help keep you feeling full longer.