10 Superfoods To Help Curb Your Appetite
It must be difficult to be focused on weight loss when you are constantly hungry, dissatisfied and craving for food. One thing that many people, who are trying to lose weight, fighting the most is the size of servings. Eating big portions for breakfast and small portions for dinner will keep you satisfied throughout the day.
But what if there is a way for you to eat more and still lose weight and be more satisfied in between meals? Add more of these 10 Superfoods to help curb your appetite, which according to studies will help you reduce the total daily calorie intake.
1. Dark chocolate
Excellent news for chocolate lovers. Smelling of dark chocolate can curb your appetite. According to a study published in the journal Regulatory Peptides, participants who sniffed the chocolate had lower levels of ghrelin, a hormone that stimulates hunger. It was found that smelling dark chocolate actually has a greater impact on reducing hunger by eating the same.
Adding beans to your meals can make you feel fuller and helps you keep blood sugar levels under control, according to the study the University of California. The fiber in beans doubles cholecystokinin, a digestive hormone that acts a natural appetite suppressant
3. Red pepper
Adding red peppers in the daily diet can curb your appetite, especially for people who otherwise would not eat the popular spice. A study found that consuming red pepper can help suppress appetite and burn more calories after a meal, especially for people who do not consume the spice regularly.
4. Chewing gum
Research shows that chewing gum without sugar can help control appetite, reduce calorie intake and the need for larger portions. The participants who chewed gum reduced their calorie intake by 40 in the afternoon.
5. Oat flakes
Eating breakfast rich in complex carbohydrates with a low glycemic index, such as oatmeal, means that you will digest more of the grains with a high glycemic index, and thus you will be full, longer Oatmeal has the ability to lower ghrelin, which makes you feel less hungry even during lunch.
The rich fiber and water content make apples perfect for curbing your sweets craving, but what is the best of all is that they are rich in pectin, a soluble fiber that is believed to curb appetite. If that is not enough to make you eat an apple a day, a new study from Florida State University suggests that regular consumption of apples can reduce the bad and increase the good cholesterol.
It was found that foods rich in unsaturated fats, such as avocados, nuts, and olive oil, play a key role in sending the message to your brain that says’ stop eating, you are full! “. A study at the University of California found that the texture of the avocados from healthy monounsaturated fats is what helps suppress appetite. You can slice avocados up into sandwiches, blend them or eat them whole. You should also know that even with unsaturated fats should not be exaggerated.
8. Whey protein
Researchers at the University of Surrey found that people who consume whey protein feel fuller and more satisfied with smaller amounts of food. Shake made with whey protein powder can be consumed at any time of day.
Stock up on protein from eggs. A growing body of evidence suggests that protein helps with satiety – and its impact is even greater during breakfast. One theory that explains why a diet high in protein is effective for weight loss, says that this is because the protein will help you to not feel hungry.
Is it possible to feel fuller even though you eat fewer calories? According to a study by the Mayo Clinic choosing foods with low energy density can help in controlling hunger, because you get a lot more ‘bites’ of your calories. Celery is the best example. In only 8 calories per stick, celery virtually no calorific value- so you can dip in the sauce, add the broth and sprinkle on salads.