9 Appetite-Suppressing Foods
to Conquer Your Cravings By Whitney Provost
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If you're like most people, conquering your
appetite is one of the biggest challenges you face in your fitness and weight
loss journey. As soon as the word "diet" crosses your lips, you may start
craving all the junk you know you're not supposed to eat. The secret is eating
the RIGHT foods to help calm the cravings for the wrong ones. Add these 9
easy-to-find, tasty foods to your meal plan, and rein in your appetite before
it gets out of control!
This hot cereal is high in fiber and low on the
glycemic index, which means it fills you up and takes a long time to digest.
Research has shown that diets high in slow-burning carbohydrates like oatmeal
suppress the hunger hormone grehlin more effectively than diets high in fat. In
fact, when you eat oatmeal for breakfast, you may find that your appetite is
lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the
"instant" variety, so it's worth taking a few extra minutes in the morning to
prepare your breakfast the old-fashioned way.
- Apples. Not only are apples
nutritious, but what sets them apart from other fruits is pectin, a soluble
fiber that helps regulate blood sugar, keeps you full, and sustains your
energy. One medium apple with skin contains 4 grams of fiber, which is more
than you'd get in an average slice of whole wheat bread. Add an apple and some
cinnamon to your morning oatmeal for an appetite-suppressing
nuts. These edible pine-tree seeds contain more
protein than any other nut or seed, and their oil stimulates two
appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like
peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil,
garlic, and a little olive oil to make pesto, or sprinkle them on your salad or
oatmeal for a delicious, nutty crunch.
- Salad. The fiber in typical
salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli,
and peppers is very filling and helps slow the release of glucose into your
bloodstream. Studies have shown that when people start a meal with a small
salad, they eat significantly fewer calories in the meal itself. Just watch out
for the high-fat dressings (or worse, fat-free dressings that are high in
sugar). Try having the dressing on the side and dipping your fork into it for
easy portion control, or simply add a dash of balsamic vinegar or a squeeze of
lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a
vegetable at every meal to keep your appetite at bay all day long.
- Olive oil and
other unsaturated fats. Researchers at the
University of California at Irvine found that unsaturated fat causes the
intestines to release a compound (oleoylethanolamide) that has been shown to
reduce appetite and stimulate weight loss. Some great choices for unsaturated
fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin
seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so
enjoy them in moderation while regulating your appetite.
seeds. Flax is one of the best plant sources of
omega-3 fatty acids. The seeds are also very high in protein and fiber, making
them excellent for appetite control. Sprinkle ground flax seeds over oatmeal,
salads, or yogurt, or add them to smoothies to help stabilize your blood sugar
and turn off the hunger hormones.
The fiber in beans increases CCK, a digestive
hormone that's a natural appetite suppressant. A research study at the
University of California at Davis found that men who ate a high-fiber meal
containing beans had CCK levels that were two times higher than when they ate a
low-fiber meal. Beans also keep your blood sugar steady, which helps stave off
- Whey protein.
New studies suggest that whey protein stimulates the
hormones that increase the feeling of being full. In one study, researchers at
the University of Surrey in England found that people who consumed whey protein
felt fuller and more satisfied with less food. Whey also stabilizes blood
sugar, and that can help control food urges. Make a drink with
Protein Powder to calm your appetite any time of the day.
foods. Capsaicin, the ingredient that gives
peppers their heat, can also help control your raging appetite. A recent study
published in Clinical Nutrition suggests that capsaicin-rich foods may
help you eat fewer calories and support weight loss by suppressing your
appetite and making you feel fuller. You can add hot pepper sauce to tomato
juice, stir-fry peppers with other vegetables, or throw some peppers and salsa
in an omelette. Other spicy ingredients may have similar effects, so try adding
hot mustard and curry spices to your salads and meats.