To lose weight, it is important to limit your food intake. But if we constantly feel hungry we do end up eating, and eating the wrong foods! The key is to understand that we should keep our system satiated so that the frequent urge to eat is lessened. This will happen if the stomach feels full and hence there is no urge to keep eating frequently. The intelligent choice of food is what makes all the difference.
The Foods That Can Keep Us Fuller For Longer Are-
Soybeans can be roasted and munched or can be eaten in many other forms. It is rich in fiber and protein, both nutrients are known to curb appetite and keep the stomach full. The urge to eat is reduced after we have a soy in any form. Soy also prevents the depositing of fatty acids in the cells and tissues and therefore, it is a great option for people trying to lose weight.
This fruit has a great combination of fiber and water in ample quantities, which makes us eat less. An apple is an ideal snack to be munched between meals to keep us satisfied for the next few hours. It is said that we consume up to 187 lesser calories in the next meal if we have munched on apple earlier.
Avocado is loaded with fats and fiber both. If we have fat sitting in the stomach, they take longer to digest and also make the stomach feel heavy and full. Eating an avocado can suppress the hunger for up to 3 hours.
Pulses like chickpeas and even lentils are full of vitamins, iron, antioxidants and of course, fiber. Chickpeas can control hunger pangs and including them in our meals can make us 31% more satisfied and full after a meal.
Chilies contain a compound called capsaicin. It flares the metabolism but can also control and limit appetite. If we add heat to our meals in the form of 1/2 tsp chili powder, it automatically controls appetite up to 75%. People can reduce their food intake by adding chilies to their meals and still not feel hungry enough to eat more.
Dark chocolate has qualities to control blood pressure, heart, and brain. It is more filling than milk chocolate due to its dense cocoa content and is a great in between snacking option to keep the stomach satiated till the next meal.
These food items are rich in protein. Dense amounts of protein in any food will prevent the accumulation of fat in the body as it suppresses appetite by keeping the system fuller for long periods of time. Eggs can be eaten in the breakfast as they will fill the stomach and we can pull through the hours of the morning without snacking frequently.
Substitute your cereals with oatmeals for a fuller and healthier system.These are fiber and protein rich and contain beta-glucan which is a sugar that keeps the system hydrated and full, curbing the urge to munch on snacks frequently. They are ideal breakfast items and can keep the body energetic and full for long periods of time.
Nuts like almonds and peanuts are full of monosaturated fats and fibers that lower cholesterol and prevent heart ailments. Nuts also contain protein that can aid in slower digestion and control the mechanism of blood sugars which will curb the desire to eat frequently.
It is a dairy protein that constitutes milk product and is known to have compounds that can make the stomach fell full. They can be added to smoothies and shakes or even milk to keep the system going for long without having to munch on snacks.
This green leafy vegetable is fibrous and takes some time to chew which makes the system feel tired and full. Toss it up in salads or stir fries to add volume to dishes so that they can satisfy the appetite well.
These berries have more fibers than strawberries and also contain lesser calories. They are ideal to have as snacks as they fill up the stomach and do not add calories to the body. The body feels full to function energetically till the next meal.
Turkey is a lean white meat that contains tryptophan. This is an amino acid which enters the brain to convert into a neurotransmitter ‘serotonin’ that signals the brain to turn off appetite. So eating turkey can automatically make the stomach feel full.
Experts recommend adding coconut milk to their meals to curb hunger. They are MCTs or medium chain fatty acids that can reduce hunger. Add them to curries and smoothies to make the meal heavy and complete so that they sit in the stomach for longer.
This complete diet can be made with vegetables, chicken, lentils, and beans. They contain fibers and water that fill up the stomach well. Soups should be homemade and not processed from the markets as they add calories to our diet and some of the nutrition are also lost in the processing of canned foods.