Hunger and cravings are the two things that can keep you from losing weight. Some people tend to feel hungry more often in a day and also need to eat more to feel full than others. The exact reason for this is not known. It is believed to occur due to the hereditary factors or as a result of a habit cultivated over several years.
When we have a habit of eating a particular quantity of food, our body, particularly the stomach and our mind, is tuned to eat that amount of food to feel full. So, we are unable to achieve a sense of satiety even after we have eaten much more than the normal recommended amount of food a person can eat. Luckily, there are foods that can help you feel full and thus, reduce your calorie intake. Let us get to them one by one:
It has been found that eating one avocado for lunch can cut down your hunger nearly by half. The delicious avocados have to rely on the healthy unsaturated fats to maintain their creamy goodness. This fat content tricks your brain into thinking as if you have eaten enough.
Plus, it also creates a sense of fullness in the stomach with its high fiber content and prevents you from eating more.
Surprisingly, this whole grain snack is the best one when it comes to get the best of both: the taste as well as the health. Unfortunately, we tend to munch on this favorite movie-time snack in its most unhealthy form. We load it with salt and oil to make it pop and taste better. This makes it a highly fatty food you must avoid in order to lose weight.
But, you can turn around this food back to its healthy self by making a few changes. Make your own popcorn with just a tablespoonful each of olive oil and salt.
A single serving of popcorn prepared in this manner will provide loads of proteins while keeping you full with its high fiber content. The best thing is it is surprisingly simple to make and an almost indulgent source of food that keeps the snacking urges at bay and leaves you smacking your fingers.
3. Bell peppers
Bell peppers have an amazing ability to control your appetite. It acts as a great hunger-controller thanks to its capsaicin content. It is a perfect ingredient to add to your salads, stews, soups, sauces, beans, or even popcorn.
But, it needs a little heat to work better. This is the reason why the so-called appetite-suppressing capsaicin capsules do not provide the desired results. You should eat the bell peppers combined with cayenne powder, and not the capsules, to create heat that can stimulate the appetite-suppressing action of capsaicin and crank up the burning of calories.
The actual taste of this spice by the taste buds is the key to the effect of capsaicin in bell peppers. Hence, prepare your dish with chopped bell peppers topped with a tablespoonful of cayenne powder to eat less and yet, feel full.
4. Sourdough bread
Bread is usually a “must-avoid” food when you’re trying to lose pounds. But, this one’s different. The sourdough bread contains a combination of bacteria and living yeast both of which help ferment the dough and provide a unique flavor to the bread.
The lactic acid released by the bacterial culture works wonders in tamping down the seesaw swings in your blood sugar levels thus preventing you from feeling ravenous.
Ginger root possesses amazing digestive powers. It helps to control your appetite by improving your digestion. The improved digestion ensures proper absorption of nutrients by the body thus maintaining the blood sugar levels. The balanced levels of blood sugar stop you from eating unnecessarily.
Ginger also acts as a stimulant and energizes the body thus preventing you from eating simply out of fatigue.
6. Peanut Butter
It has been found that the people who eat peanut butter tend to eat much less than those who avoid it. This tasty spread seems to control the appetite for as long as three to four hours and thus, prevent you from eating between meals.
Do you know that adding just a tablespoonful of vinegar can reduce your food intake considerably? Using vinegar for dressing your salad can help your body to control the blood sugar levels and thus, keep hunger in check.
It has been found that red wine vinegar can reduce the glycemic response of the body, which results in a rise in the blood sugar level following a high-carbohydrate meal by 30%.
A rapid rise in the blood sugar level results in it plummeting just as fast. This prompts sending of signals to the brain to inform about the lower blood sugar levels. The brain, in turn, signals you to eat more to make up for the lowered blood sugar level.
This chain of reaction can be avoided with the help of vinegar that prevents the sudden spikes and the following decline in the blood sugar levels thus inhibiting you from eating more.
Pistachios contain just 160 calories per ounce. Though the number might sound a bit higher for the ears habituated to hear 2-digit calorie content of fruits and veggies; what makes it earn a place in the list of appetite-suppressing foods is its ability to trouble your digestive tract.
Pistachios are difficult to digest and so, the digestive tract has to work harder to break them down. The body takes a longer time to digest the fats in this nut. In other words, though your taste buds get to taste the fats in pistachios, you don’t actually digest all of them. That’s why; it’s the perfect diet food that tames your hunger by allowing you to taste the fat.
Some more foods to control your appetite:
- Olive oil
- Sweet Potatoes
- Dark Chocolate
- Green Tea
- Green Leafy Vegetables
- Flax Seeds
These foods will actually keep you from eating more food. These foods work in a variety of ways like reducing the sensation of hunger and creating a sensation of fullness in the stomach. Make sure you include these foods in your regular diet to eat less naturally without feeling deprived.