Ask anyone who has successfully lost weight and they will tell you it would have been impossible to lose weight without changing their eating habits. So foods that suppress appetite, fill you up and cut the cravings are essential. Here are the best ones.
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Foods That Suppress Appetite, Reduce Hunger and Curb Cravings
Hunger is one of the worst aspects of the weight-loss process. Too many people allow it to beat them and see all their dreams getting thinner go down the pan.
One of the best ways to control hunger is to tweak your diet so your meal includes plenty of foods that can suppress appetite.
Foods that are high in protein are a good option
Foods that have this ability tend to be the ones that are harder to digest. They hang around in the digestive organs for longer, helping to maintain a feeling of fullness that keeps hunger away. Foods that are high in protein are a good option.
By helping you to retain muscle mass during your diet, high-protein foods may also prevent your metabolism from becoming retarded and slowing your weigh loss.
Of course, you need to pick sensible options. Although lean chicken breasts will work for you, high-fat meats and dairy products will not.
Foods that are high in fiber can also help suppress appetite. As can ones that contain a high percentage of water. Again though, you need to put some thought into which foods you choose. You don’t want to risk an overload of calories that will make the readout on your scales start moving in the wrong direction.
So, what are the best appetite suppressing foods? There are plenty of options but you may be better off trying to decide which are the best options for you.
If you are a vegan, for instance, meat is not going to be an option at all. Hate broccoli? There’s no need to try and force it down. There are plenty of alternatives you can eat instead.
11 Foods that Suppress Appetite
Eat more of these foods and it may help you to eat less food in general.
1. Beef and Fish
Beef and fish are both good sources of protein but you need to go lean cuts of beef and, when eating for weight-loss, try and avoid oilier types of fish. Cod, haddock, sea bass, and coley are a few of the many options you could try.
Some studies suggest fish protein may have a greater effect on satiety than animal proteins. Researchers in Stockholm, Sweden, decided to conduct a study to see if this is true.
The data shows the fish meals appeared to lower hunger, increase satiety and also help people to eat less during their next meal.
So although beef is good, fish may be better. However, you need to remember beef and other red meats are higher in iron than fish is. The same can be said for a number of other nutrients. Remember this when you are planning your meals, and try to take your protein from a mixture of fish and meat sources throughout the day.
Beef and fish won’t be an option for vegans or vegetarians but tofu is a good high-protein alternative. However, you don’t have to be a vegetarian to take advantage of its ability to control hunger and keep your stomach feeling nice and full. Eating a little tofu now and then is a good way to add a little variety to your meals.
In addition to being an excellent source of protein, tofu is rich in zinc, iron, and calcium. It also contains an appetite suppressing isoflavone called genistein that may also help keep your blood sugar levels under control.
Hummus is another good vegan-friendly appetite-suppressing food. Chickpeas are the main ingredient and the protein and fiber they provide are the reason for the hunger-curbing effect.
The results of a study published in Appetite, in April 2010, show eating 104 grams of chickpeas per day can increase satiety and improve bowel regularity as well.
Chickpeas are also a good source of prebiotic fiberso they are good for feeding and balancing your gut flora as well.
Not everyone is a fan but broccoli is a nutrient-rich vegetable that’s an excellent source of iron and Vitamin C.
Broccoli is high in fiber and contains more protein than most other vegetables do. It’s not overly high in calories, though, so it’s a good addition to a healthy meal.
Although you can eat broccoli raw, most people prefer to boil it. However, it’s important not to cook it for too long. As well as impairing the flavor, overcooking will also destroy many of the nutrients locked inside the florets and stems.
Many people like to combine broccoli with cauliflower. That’s never a bad idea because cauliflower is another good appetite suppressing food.
Some people will tell you eating a stick of celery will burn more calories than the celery provides. Unfortunately, that’s a load of tosh. There is no such thing as a negative calorie food.
Although the myth about celery and calories is untrue, it’s still one of the best low-calorie foods you can eat. It’s also very high in fiber so it’s good for making your stomach feel full.
When you are on a diet, it’s always best to avoid the temptation to snack. If that’s a tough call, forgo potato chips and candy bars and try a few sticks of celery instead.
Radishes are another vegetable that can help you to keep hunger under control. Nine radishes will provide around 2-3 grams of fiber, along with many essential nutrients, but only 20 calories.
Research suggests radishes may also retard glucose absorption in the gut. By doing this, they could prevent blood sugar fluctuations that may ultimately result in cravings for sugar and carbs.
Good for you and good for your gut, oatmeal is an excellent source of prebiotic fiber. Eating a bowl of oatmeal for breakfast is one of the best ways to start your day because it can improve your gut microbiome and fend off hunger till lunch.
Oatmeal is also a source of complex carbohydrate that releases energy slowly and prevents you from running out of steam. It really can set you up for the day and research proves its value as an appetite suppressing food.
Spinach has such a high nutritional value it’s often hailed as a superfood. The nutrients it provides can boost immune function, improve eyesight, reduce blood pressure, and provide numerous other benefits.
Will spinach get you pumped-up like Popeye? Probably not but the fiber it provides will help keep your appetite under control.
9. Rye Crackers
Forget the bread, if you are on a diet go with rye crackers instead. Many other dieters do. Rye crackers are a very popular weight-loss food.
Most people who eat rye crackers do so because they know the crackers are low in calories. However, they are so high in fiber, rye crackers can be good for suppressing your appetite as well.
Unfortunately, things can go pear-shaped pretty fast if you regularly eat rye crackers with the wrong toppings. Jelly has too much sugar. Peanut butter is high in fat. There are plenty of other mistakes you can make.
When you are choosing your foods to avoid hunger, rye crackers and cottage cheese can be a very good combination. Cottage cheese is high in protein and low in fat. It’s a good appetite suppressing food in its own right.
Don’t like the taste? Try adding a little black pepper. As well as adding some extra flavor, the piperine it provides will help your body absorb more of the nutrients you ingest.
10. Butternut Squash
If you want to squash your hunger, butternut squash can help. A single cup provides seven grams of fiber and will also boost your intake of Vitamin A.
If this is a vegetable you normally like to roast, try to use olive oil or nut oil in preference to saturated fats. As well as providing a little extra flavor, these oils are healthier options for your heart.
Olive oil may be a particularly good choice because research suggests it provides compounds that reduce ghrelin (hunger hormone).
11. Beans and Lentils
Beans and lentils are good sources of dietary fiber. They also full of protein and provide many important vitamins and minerals. Used individually or together, beans and lentils are a great addition to a casserole or stew.
It’s also possible to use them to make a nutritious high-protein spread that may work well with some rye crackers. Adding some chopped bell peppers is a good way to spice things up.
As well as being full of flavor, bell peppers are packed with Vitamin C. They also provide a compound called capsaicin that reduces appetite and helps you to burn fat. How good is that?
Foods that Suppress Appetite – The Bottom Line
There are plenty of foods that can suppress appetite. The list above barely scratches the surface but it will provide you with a good place to start.
When you are planning a meal, adding some appetite suppressing foods is always a good idea. However, it’s important to always pick a variety of foods that will provide you with a healthy balance of nutrients and help you to maintain good health.