The journey from being fat to fit involves a lot of factors and curbing increased appetite is among one of them. Sometimes hunger does not arise from the fact that you have an empty stomach. Such hunger craves need to be curbed as these lead to weight gain and associated diseases. An increased appetite may be the result of depression, sedentary lifestyle, stress, anxiety, mood swings, PMS, hyperthyroidism, pregnancy, diabetes, hypoglycemia, etc. One sure shot way to suppress appetite is to eat healthy that keeps you fuller for longer.
Here Are Some Of The Best Superfoods For Suppressing Your Appetite:
One of the most popular breakfast options and really a healthy food – oatmeal acts as an excellent appetite suppressant. It contains beta-glucans which is a soluble fiber. Beta glucans travel slowly through guts and cuts down heavily on your snacking habits. It also contains insoluble fiber. It increases cholecystokinin hormone in body which regulates appetite. It lowers blood glucose levels and blood cholesterol – both of which lead to frequent hunger pangs. It increases the rate at which your body burns fat.
Containing monounsaturated fats, avocadoes naturally become one of the most healthiest foods on earth. The body takes more time to break down and digest monounsaturated fats. Avocadoes are also excellent sources of fiber. This soluble fiber form a gel while travelling through the digestive system and hence slows down digestion thereby keeping you feel satiated for longer. You can eat raw avocadoes or make a healthy smoothie.
High protein content in greek yogurt makes it one of the go-to superfoods for appetite suppression. The creamy texture of greek yogurt is yet another way to feel fuller. It also contains calcium that controls hunger pangs. It provides enough energy to the body so that you can work throughout the day without passing out frequently. You can eat yogurt anytime of the day and add your favorite fruits like blueberries to add to the taste.
Three components in chia seeds – fiber, protein and omega-3 fatty acids – make them superfoods for suppressing appetite. Chia seeds also contain lot of water and so keep you fuller for longer. In the ancient times, chia seeds were used by runners to perform for longer. Chia seeds form a gelatin-like substance by dissolving into water readily. This happens because chia seeds are primarily composed of soluble fiber. This very gelatinous substance come between digestive enzymes and carbohydrates and slow down the sugar breakdown process. By slowing down this conversion, chia seeds increase endurance and slow down metabolism.
One of the magic superfoods that suppress appetite, almonds are a great snacking option. Almonds contain both polyunsaturated and monounsaturated fats that require longer time for complete breakdown. Hence, you are bound to feel satiated for longer. It contains fiber that literally kill appetite. It lowers blood cholesterol level and aids too your overall health.
High in protein and low in fat, meat is one of those foods that is digested really slowly which means that you will have less frequent hunger pangs. One takes longer to chew meat than any other food. Meat releases cholecystokinin hormone which is an appetite suppressant. Lean meat such as chicken should be opted for as they have lesser risks of heart diseases.
Yet another fiber rich food is flaxseed that keeps the tummy fuller for longer. In addition, flaxseeds are great source of omega-3 fatty acids and protein. Our bodies take longer to digest the hard shells of flaxseeds. At the same time, flaxseeds contain omega-6 fatty acids that increase cholecystokinin hormone and thus regulate appetite and frequent food cravings. You can add flaxseeds to smoothies, salads and many other dishes.
These mostly contain water along with fiber that contribute to the appetite suppressing attributes of leafy greens. A green salad is always a good option to keep your weight in check. Leafy greens like spinach and kale contain thylakoids that are chiefly galactolipids and are natural appetite suppressants. These galactolipids are found in the leaves precisely the chloroplasts. These thylakoids delay digestion as they bind to lipids thereby delaying the process of hydrolysing the fats by pancreatic lipase. Thylakoids are also main triggers of cholecystokinin – the appetite regulating hormone.
The prime reason why eggs act as appetite suppressant is their protein content. In fact, studies prove that eggs can keep you fuller for as long as 36 hours. It has been established that eating eggs reduces ghrelin – the hormone linked with hunger pangs. Eggs also increase peptide YY (PYY) that lead to feelings of satiety.
It contains protein and the most notable component in cottage cheese is casein which leads to suppressed appetite. It has much lesser fat content than other cheese products and hence does not lead to weight gain.
If you have a sweet tooth then drinking a glass of lemon juice possibly after every meal is highly suggested. You can cut lemon slices to salad as well. Lemon juice contains pectin that increase feelings of satiety and reduce the chances of overeating. In addition, lemon aid in digestion and act as liver tonic.
Apple Cider Vinegar
It helps in emptying the stomach at a much lesser space and hence is necessary to control hunger pangs. This amazing superfood lowers GI (glycemic index) of foods with high carbohydrate content. So, if you like pasta and breads then you should back up your diet with apple cider vinegar. Besides essential vitamins in apple cider vinegar improves digestion process.
Oligosaccharides – complex carbs present in legumes make legumes one of the best superfoods for suppressing appetite. These complex carbs require longer time for proper digestion so helps keep us fuller for longer. Besides, legumes contain certain chemical compounds like lectins as well as trypsin inhibitors aid in releasing CCK (cholecystokinin) hormone that keeps us satiated.
Omega-3 fatty acids and protein are the two components that help in suppressing appetite to a great extent. Omega-3 fatty acids work on the leptin levels of your body and thus suppress appetite. Increased consumption of omega-3 fatty acids results in decreased leptin levels in the body and thus hunger is regulated. Foods rich in omega-3 fatty acids have low GI (glycemic index) and thus do not contribute to frequent hunger pangs and aid in weight loss.
To all those people who quit chocolates to lose weight, it would come as a surprise. Go for the dark variety with at least 70% cocoa content. Bitter taste of dark chocolate aids in lowering hunger pangs as the bitter taste signals the brain of decreased appetite. Dark chocolate also contains steric acid that slows down digestion and thus makes you feel fuller for longer.