Published: 08/31/2015 - Updated: 03/08/2020
Author: Dra. Loredana Lunadei, PhD
Anytime you start a weight loss diet plan, or start an exercise routine, or any other strategy for reducing the amount of food you consume each day so as to lose weight, a lot of people struggle with their appetite. Sometimes it makes it seem like a colossal undertaking.
But choosing the right foods can help you mitigate your, at times, seemingly insatiable appetite. Whenever you don’t have an appetite, it’s easier to stick to the diet, and consequently, it’s easier to lose weight.
Foods that reduce appetite
Some foods rich in fiber will help to keep you satiated during the day, for longer periods of time. This will leave you with a weaker appetite, and will also reduce your anxiety.
Apples: We all know about apples. They’re a common fruit that is easily found year-round. They are low in calories and are also an excellent source of fiber. They contain pectin, which helps reduce the appetite. Eating apples is also great for reducing cholesterol levels.
Oatmeal: Oats are always seen as an excellent source of carbohydrates and calories, but actually, they are excellent for satiating, thereby helping to reduce one’s appetite. This will help you in your weight loss goals. Eating oats also reduces ghrelin levels, which is a hormone that stimulates hunger in the body.
Pine nuts: They contain a compound known as pinolenic acid, which is a polyunsaturated fatty acid that reduces hunger. They are also a source of protein, which makes them digest slowly, keeping one satiated for longer periods of time.
Linseed: These small seeds are an excellent source of omega 3 fatty acids and fiber. The fiber contained in linseed also prevents rapid sugar absorption from foods, making one feel satiated.
Dark chocolate: Although this may sound crazy, dark chocolate is an excellent option for controlling the appetite. Some say that just smelling dark chocolate helps to reduce the appetite, and it’s even better if you eat it. This food also reduces ghrelin, the appetite-provoking hormone. And lastly, dark chocolate is excellent for satisfying the urge to eat chocolate. You need to remember to eat dark chocolate, however, and not any sort of white chocolate variety.
Walnuts: Along with other seeds, they are rich in healthy fats and fiber. This is an excellent combination for helping keep you satisfied for longer. Eating a handful of walnuts whenever you’re hungry is a good and healthy way of fighting hunger.
Beans: These legumes are an excellent source of fiber. Eating just one cup of beans during lunch, rather than bread or any other grain, will help keep you satisfied for quite a long time. This is an ideal food if you want to get rid of your appetite.
Celery: This is an incredibly low-calorie vegetable, but it is also rich in fiber. This makes it perfect for including in weight loss diets. It also helps to keep you chewing, so it is a great option if you constantly feel anxious to eat something.
Avocado: Eating foods rich in unsaturated fats will help keep to satisfied longer, thereby reducing your appetite. Make sure to eat a small portion, because unsaturated fats also have a lot of calories and eating too many of them could lead to weight gain.
Other good options
There are special teas, spices, and other allies that you could include in your weight loss diet, that help suppress the appetite. You could also add them to the previously mentioned foods.
Green tea: There’s a lot of talk about the benefits of green tea. And when it comes to suppressing the appetite, this is a great option. Green tea is also rich in antioxidants, which help keep the body healthy.
Cayenne pepper: According to studies, this spice promotes weight loss and controls appetite. It’s easy to include it in your food. Add it to your recipes to give a special flare to it. It can be a bit intense, so it’s best to use just a bit if you’re not used to the spice.
Water: It has been shown that the feeling of thirst is very subtle, and can often times be confused for hunger. So if you feel hungry, try to drink a bit of water. Water also makes you feel satisfied and hydrated, improving digestion and thereby promoting weight loss.
What foods should I avoid?
Some foods are enemies to weight loss diets simply because they lead to hunger. Primarily, foods rich in carbohydrates and fats, like pastries, cookies, fried food and more. As much as you may resist eating more than just one serving, they will make you want to eat more and more.
Remember to avoid these types of food, especially in excess, and try to choose options that help you fight hunger.
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