So, I had another diet slip-up, don’t fret! We’ve all been there. I bet a lot of you dream of eating something you want without gaining weight.
How awesome would that be? No more diets or strict meal plans. Well, I can’t promise you any miracles, but making a habit of eating these foods has helped me not to overeat.
1. Dark Chocolate
This is my personal favourite!
You have no idea how to shake off your sugar craving, try dark chocolate that’s at least 70% cocoa. This will not only lower your desire to eat something sweet but also help control your appetite.
An experiment conducted at the University of Copenhagen supports this idea.
Participants who consumed a bar of dark chocolate felt less hungry over a longer period of time. Later on, when they were offered pizza they ate less of it than those who had a bar of milk chocolate.
Yeah! dark chocolate. Count me in
2. Coffee
Can’t live without a good cup of coffee in the morning! This might be a good thing if you want to lose weight.
According to a 2017 study in the Journal of Basic and clinical physiology and Pharmacology. Coffee helps build calories and breakdown fats. If you drink a cup of naturally brewed coffee 30 minutes to 4 hours before a meal, it helps to keep hunger at bay.
The trick here is to drink it with none of the additions that most people love, ‘cream sugar’ and ‘sweet syrups’ they contain a lot of calories.
About 200 milligrams of caffeine a day (which is roughly two cups) is enough to achieve the desired effect. But it’s also best to consult your doctor to make sure your body can handle this amount of caffeine.
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3. Chili Pepper
How about making our food spicy? Red chili contains capsaicin, a chemical compound that curbs your appetite and helps burn fat.
Researchers from Purdue University found out that just 1 gram of chili pepper added to your meal can reduce appetite and suppress feelings of hunger.
It also speeds up your metabolism, which can help you lose weight.
But the same studies show that spicy food lovers didn’t experience any suppression of their appetite during such a diet they’ve probably acquired some kind of tolerance to this kind of food that’s why it’s better not to eat it every day if you want red chili to keep working as an appetite suppressant with some fat burning properties.
Refer Link: Study Report of Purdue University
4. Lentils
Lentils are really beneficial to our overall health because they are rich in folic acid, iron, potassium thiamine, and manganese.
But the most important thing about lentils is that they are a source of fiber and protein, which means adding them to your diet will prevent you from snacking between meals. Lentils leave you feeling full for longer and they are also low in calories, besides it doesn’t take much time to cook them, unlike other types of beans.
5. Oatmeal
I know many people prefer eating cereal for breakfast. But this kind of food contains a lot of sugar which you need to avoid if you want to lose weight.
If you’re looking for a healthier meal to start your day with, consider oatmeal. It has a lot of fiber which helps you avoid feeling hungry for a longer period of time.
A study carried out by the New York Nutrition Obesity Research Center showed that people who ate oatmeal for breakfast felt full for longer than those who didn’t eat it. On top of that, the first group of test subjects ate one-third fewer calories for lunch.
6. Green Tea
We’ve all heard about how good green tea is for our health. It might be one of the healthiest drinks out there!
Green tea can protect our blood vessels against:
- The formation of Clots
- Reduce the level of cholesterol
- Reduce the risk of high blood pressure
- Regulates glucose levels
According to a study published in the American Journal of Clinical Nutrition, caffeine and catagen in green tea decrease appetite and increase the fat-burning process by 4%. In addition, this drink boosts our metabolism.
That’s why drinking a couple of cups of green tea a day will definitely benefit your diet.
7. Ginger
You can add this product to your meals to make them taste a bit more interesting or you can brew Ginger tea.
By doing so you’ll meet your weight loss goals.
This ingredient works well if you’re looking for food that will stop that snack attack by controlling the level of leptin, which reduces your appetite. It also keeps you feeling satiated longer. Eating ginger on a daily basis will help you get rid of those extra pounds more quickly
8. Natural Yogurt
If you’re trying to eat healthily you’ll probably choose fat-free yogurt, because you’re under the false impression that anything fat-free will help you get in shape faster.
But those products usually contain a large amount of sugar which will prevent you from losing weight. It’s much better to eat natural yogurts that are rich in protein which makes you feel less hungry. Yogurt contains probiotic bacteria that are good for your digestion.
If natural yogurt sounds and tastes boring to you just add some fruit to it!
9. Chia Seeds
Those tiny seeds may be of great help when keeping your hunger away.
Just two tablespoons of chia seeds contain around 5 grams of fiber. This fiber absorbs a lot of water and expands in your stomach, increasing fullness and slowing the absorption of food.
A 2010 study in the European Journal of Clinical Nutrition proved that Chia Seeds have an appetite-suppressing effect.
There are a lot of ways to add chia seeds to seer daily meals. I use them as a topping for yogurt or oatmeal in smoothies or in homemade bread.
10 . Avocado
This common green fruit hides a lot of pleasant surprises for those trying to control their appetite.
Avocado is not only rich in nutritious fatty acids but also has oleic acid.
This fact is backed up by an experiment conducted by scientists from Loma Linda University in California. Participants ate avocado as part of their lunch for five weeks. They later reported a 40% decrease in the desire to get a snack three hours after their meal.
11. Eggs
This high-protein food can keep your stomach full for much longer and reduce calorie intake.
The International Journal of Obesity reported how researchers carried out an experiment with people who were already on a low-calorie diet. They were divided into two groups the first group ate eggs for breakfast; the second one was given traditional breakfast, foods like toast and cereal.
The results of this experiment were quite astonishing!
People from the first group lost 65% more weight than those who didn’t have eggs for breakfast.
12. Coconut Oil
Coconut oil contains plenty of medium-chain fatty acids which are digested differently by our body. They are metabolized into energy sooner which allows fewer opportunities for creating fat stores.
Studies by Canadian and Brazilian scientists suggest that moderate use of this oil helps to reduce fat, especially in the abdominal area.
But don’t forget that coconut oil is still oil, so there’s no need to add it to every meal it’s better to use it for frying as seldom as possible.
13. Spinach
Remember how the cartoon hero ‘Popeye’ was crazy about spinach? That guy was definitely on to something!
In 2009, Dr. Richard Kohnke found out that the thylakoids spinach is rich in suppressing appetite by increasing the level of the hormone leptin. This hormone controls the sense of hunger by telling you when you’re full.
That’s why if hunger and cravings keep haunting you don’t forget to eat these leafy greens, your body will not only get a lot of beneficial nutrients that spinach contains but eating large servings of it will also increase your intake of this natural appetite suppressant.
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So which food from my list would you like to add to your diet?
Share your choice in the comments below. Have a nice day!
