2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
When trying to lose weight, then it is only natural to decide to reduce the amount of food consumed, but the constant feeling of hunger is one of the reasons why you can give up quickly.
However, you can satisfy your hunger but without consuming products that are high in calories. In fact, eating certain foods sends a signal to your brain that you have eaten and calms your appetite, and here they are:
Apples
The fiber contained in this fruit is an important part of a healthy diet. They help you get full and help digestion, as well as control blood sugar. You can get fiber from various valuable vegetables and fruits, as well as various vitamins.
Avocado
According to recent research. which are published in the Nutrition Journal, the use of half an avocado during lunch can you help you feel full for a long time. Women who ate avocados felt 22% more satisfied and had 24% less desire to eat right after lunch, compared to those who opted for a high-calorie diet.
Soup
According to Penn State research, people who drank a glass of low-calorie soup based on broth by noon reduced their caloric intake to 20%. Soups can help you dull the appetite because they take up a lot of space in your stomach, thus making you feel full for a longer time, while at the same time this food is not high in calories.
Salty products
Kimchi, pickles or cabbage, as well as other similar products contain so-called short-chain fatty acids (SCFA) and according to research, they help strengthen the connection between the stomach and the brain. SCFA stimulates the production of hormones that cross the blood-brain barrier and improve the transmission of appetite signals. Also, these products contain many beneficial probiotics and bacteria that help digestion. According to some experts, probiotics can also help with weight loss.
Dark chocolate
When you want to eat something sweet, then a piece of dark chocolate will be enough. It can help reduce blood pressure while protecting the heart and brain. According to research published in Nutrition & Diabetes, dark chocolate will help reduce your urge to eat something sweet or salty. In fact, participants consumed 17% fewer calories during the meal after consuming dark chocolate.
Walnuts
This is another food that can help you you feel full for a long time. In a study by the British Journal of Nutrition, obese women who consumed this product felt fuller for several hours. That is why if you want to lose weight, then walnuts will help you a lot in this task, as they are rich in unsaturated fats, as well as protein and fiber.
Oats
It will help you feel full for a longer time, and according to the latest study, people who ate oatmeal with milk in the morning felt full for a longer time and their lunch was lighter. The reason for this is that oats contain a lot of fiber and protein, as well as more beta-glucan, which are very good for the heart.
As you can see, if you want to lose weight, you do not have to bother and significantly reduce your portions. It is enough to learn to plan your daily menu, to eat healthy, as well as to consume different foods that will help you. help you feel full for longer.
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