Reducing the amount of food you eat helps reduce weight. Unfortunately, many people who are dieting to reduce weight, tend to gain more weight. What you eat matters a lot. In fact, the food you eat can either accelerate or suppress cravings for snacks. Thus, some foods make you feel full for long hours. With a well-balanced diet, you can be able to wait for the next meal without having to take some snacks between your meals. Importantly, eating certain foods sends signals to the brain that you’re satisfied and full.
At the same time, appetite suppressing pills make you feel full for longer. However, these pills interfere with your hormones and cause several side effects. There are various ways to reduce appetite naturally. Among them is eating healthy and satisfying foods. Here are some healthy products that will make you stay full and satisfied for long.
1. Avocado
Avocados are not only tasty but also healthy. They have fibers and healthy monounsaturated fats that are important for your body. Notably, food with high fiber and fats takes longer to digest. Moreover, such food stays in the stomach for long, making you feel full. As we mentioned, avocados contain monounsaturated fat and oleic acid. Research has shown that these components tell the brain that the stomach is full. Accordingly, eating half avocado with your lunch will make you feel full for the rest of the afternoon. People who include avocados in their meals can go for 6 to 8 hours feeling full and satisfied. Avocados contain lot of calories. Thus, 1/2 avocado has about 140 calories. So, to be on the safer side stick to eating half the fruit.
2. Eggs
Starting your day with eggs makes you feel full and satisfied until lunchtime. While consuming eggs, you notice number of advantages. First of all, eggs lower the level of appetite-stimulating hormone (ghrelin). Second of all, they increase the level of appetite suppressing hormone. In addition, eggs constitute a perfect combination of fats and proteins. Therefore, eggs are more satisfying, than other breakfasts. Undoubtedly, eggs have the high content of cholesterol in yolk. However, eggs aren’t the main food responsible for high blood cholesterol. Eggs are high in proteins. A research has shown that people who take protein-rich breakfasts consume few calories throughout the day.
3. Legumes
Legumes are rich in proteins, good fats, antioxidants, fiber, iron, and vitamin B. Notably, you can control your appetite by consuming most legumes. For example, beans, chickpeas, peanuts, and even lentils. Consequently, you feel full for about 6 to 8 hours. Moreover, eating legumes not only makes you feel full for long. It also keeps your blood sugar stable.
4. Water
There are many health benefits of drinking water. You can survive for several weeks without food. However, only a few days without water. Water keeps the digestive system, body organs, tissues, and joints functioning. Drinking water before meals makes you feel satisfied. As a result, you consume fewer calories. Therefore, drink two glasses of water before a meal. Thus, you’ll eat 75-100 less calories.
5. Soup
Soup fills a large volume of the stomach with low calories. Drinking a bowl of chicken or rice soup before a meal will make you consume about 20% less calories than you usually take. In fact, consuming warm liquids curbs appetite. Moreover, drinking soup in the morning makes you feel full for long. As a result, you take 100 less calories during lunch. The fiber-rich veggies in soup take long to digest. This consequently makes the soup stay in the stomach several hours.
6. Nuts
Nuts naturally suppress your appetite. That is because they are rich in fiber, healthy unsaturated fats, and proteins. Fiber, fats, and proteins together slow down the rate of digestion. Thus, making you feel full and satisfied for long. Eating 15 almonds at lunchtime will help stave off the 4 PM energy dip. Overloading almonds and other nuts can spoil your appetite for the next meal.
7. Dark chocolate
Some healthy desserts, such as dark chocolate, will help control your hunger for long. The stearic acid that is in dark chocolate suppresses the appetite hormones. Therefore, dark chocolate is in the list of nutritious products. Dark chocolate is essential for the body as it helps reduce blood pressure, though slightly. Further, nutrients in dark chocolate decrease the risk of heart and brain diseases. Eating dark chocolate also help to curb craving for salty and sweet foods. Besides, when you have dark chocolate for breakfast, you feel satisfied. Also it lowers the number of calories you’re likely to take during your next meal.
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