Every one of us knows that losing weight is one of the most common problems facing today's generation. The wrong food choices and a sedentary lifestyle are the main causes for indiscriminate weight gain nowadays.
Once people begin their battle with weight, they take hard action, among which is also a catastrophic diet. Weight loss follows one simple rule: burn more calories than you take in, or choose foods that suppress hunger.
In order to lose weight faster, you can reduce the intake of calories. But then how will you satisfy your hunger?
The answer is "food that suppresses hunger and appetite". Luckily, there are many healthy foods that can limit appetite in natural ways. They contain low quantities of calories, so your diet will not be compromised.
An apple a day not only keeps the doctor away but also curbs hunger. Apples not only have a low content of calories and fat, they are also a very nutritious food because of their high content of fiber.
Fibers helps you feel satiated because they expand in the stomach. Apples also contain natural sugars, which keep blood sugar levels balanced. This prevents the body from craving more carbohydrates.
In a study done in Brazil, it was found out that women who were overweight that consumed the equivalent of 3 small apples or pears per day as part of healthy eating habits, lost significantly more pounds than those who did not eat apples. The study also showed a significant decrease in the blood sugar levels of those who ate apples or pears versus those who did not.
Oatmeal is another food rich in fiber, containing good carbohydrates which burn slowly and make you feel less hungry. The high content of fiber also makes you feel fed faster. Furthermore, oatmeal porridge is perfect for diabetics, since it has a low glycemic index.
Nuts contain pinolenic acid, which suppresses appetite and also natural polyunsaturated fats, which act as powerful repressers of hunger.
Researchers say that the pinolenic acid found in Korean pine nuts, stimulate the two hormones that are well known for quelling appetite, cholecystokinin and glucagon-like peptide 1. These hormones suppress appetite by sending signals to the brain that you are full and decrease the desire for eating food. As well, pine nuts have a high content of protein, which ensures a constant stream of energy to our bodies.
Flax seeds are an excellent source of omega-3 fatty acids, and are also rich in fiber. 2 tbsp (30 g) of flax seeds contain 8 g of fiber. The more flax seeds you intake with each meal, the longer it will take your body to increase blood sugar levels. As a result of this, hunger hormones are restrained.
The best part is, you can sprinkle flax seeds on everything that you like to eat, whether it be salads, shakes, sandwiches or spaghetti. It is best for them to be ground so that your body can more fully absorb them.
Water is the drink with 0 calories, and probably the most efficient hunger-suppressing agent, that will help you lose weight. Drinking water throughout the day will make you not feel hungry because it tricks the brain that the stomach is full.
A recent study of people on diets with a low calorie intake found that those who drank 2 cups of water before meals lost 15.5 lb (7 kg) within 12 weeks in contrast to those who did not drink water and lost only 11 lb (5 kg).
Soups suppress hunger because of their high quantity of water. Broths and vegetable soups are the best at stifling appetite!
Another study revealed that men and women who consumed 2 portions of low calorie soups daily lost 50% more weight than those that consumed the same amount of calories.
Salads with cabbage, spinach and chicory are quite delicious. Eat a small salad before the main course to avoid overeating. The high content of fiber will slow the process of glucose entering the bloodstream and you will not feel hungry shortly thereafter.
Women that eat salad before dinner, consume 12% less calories during the meal.
We have saved the best for last. The bitter taste of pure dark chocolate helps in curbing appetite. Some studies show that the antioxidants in dark chocolate can act as appetite suppressants.