Are you really hungry or is it the so-called emotional hunger?
You happen to pass by your favorite pastry shop. Your stomach immediately shrinks when you see your favorite cake. But are you really hungry or is it about the so-called emotional hunger?
Appetite can occur even just at the sight of a favorite dish, even if you are currently full. It is responsible for adequate energy intake to maintain the body’s metabolic needs.
Also, under stress, its levels increase and this easily leads to uncontrolled food intake.
However, there are foods that have proven properties in suppressing appetite and can help you maintain good shape more easily.
If you are trying to follow a regimen, but you have an uncontrollable appetite, include the following 10 foods in your menu. Some of them are bulky and filling because they are rich in fiber and water, but still low in calories. Others send a signal to your brain that you are full and do not need more food.
The mechanisms by which they suppress appetite are different, they work flawlessly.
See in our gallery what these foods are:
1. Green leafy vegetables
Green leafy vegetables are essential for any well-balanced diet. They contain good amounts of vitamins, minerals, antioxidants and other nutrients. The high content of water and fiber will help to achieve satiety for a longer time. Vegetables also take time to eat – the very act of slow chewing also helps. It usually takes about 15-20 minutes to synthesize a hormone that sends signals to the brain for satiety. Some of the representatives of leafy greens are spinach, parsley, dock, broccoli.
2. Meat
The high protein content in meat and the presence of saturated fats is a prerequisite for slower digestion. The meat also takes longer to chew, which also contributes to a feeling of satiety. Numerous studies have shown that there is no difference between chicken, beef, pork and other meats in terms of what satiety they contribute to if they are similar in composition to protein and fat.
3. Oatmeal
Oatmeal is a well-balanced food, suitable for both weight loss and weight gain. They are high in fiber, which means they will keep you full for longer. They are a complex carbohydrate with a low glycemic index or in other words you will get a slow and gradual release of energy without much effect on blood sugar and therefore fat deposition. If you are one of those people who constantly feel hungry, the inclusion of oatmeal in your daily menu would definitely help, and breakfast is not the only place they can attend.
4. Nuts and seeds
Nuts contain useful fats, protein, low glycemic index carbohydrates and fiber, thanks to which they release energy slowly into the body and maintain it in the sieve for a long time. It should be borne in mind that nuts are a high-calorie food. 30 grams of raw almonds contain 160 calories, 14 grams of fat, 6 grams of carbohydrate (3 fiber), 6 grams of protein.
5. Eggs
Egg whites for one of the highest quality sources of protein. According to a study published in the European Journal of Clinical Nutrition (EJCN), eating 1-2 eggs for breakfast will satiate you more than if you ate cornflakes with milk or a croissant with orange juice. Participants who consume eggs for breakfast consume 438 fewer calories within the next 24 hours. This is because the intake of 20-30 grams of protein suppresses the hunger hormone – ghrelin – and increases the levels of two other hormones – peptide YY and GLP-1 – which increase the feeling of satiety. If you do not get these 20-30 grams of protein at (almost) every meal, it will be much harder for you to fight your appetite.
6. Apples and pears
Fruits that contain pectin (a type of soluble fiber), such as apples and pears, can absorb a lot of water. They help with digestion, maintain healthy cholesterol levels and regulate the processing of sugar in the body. Pectin reduces the amount of sugar absorbed from the bloodstream after a meal, preventing a large rise in blood sugar, which would lead to fat storage, as well as the need for sweet foods. -Many antioxidants.
7. Whose
Chia seeds can absorb 12 times their volume in water, which makes them very filling. Their good side is that they have no taste, so you can safely add them to your favorite recipe without spoiling it. The seeds are rich in Omega-3 fatty acids, antioxidants, fiber, iron, magnesium, calcium, and you can learn more about their properties here.
8. Coffee
In moderation, coffee can have a good effect on health. An excellent ingredient when our goal is to burn excess fat and speed up our metabolism. At the same time it has good appetite suppressant properties. Consumption of a cup of coffee can reduce the desire to eat in the short term.
9. Legumes
In fact, all legumes are hydrophilic and also reduce the risk of coronary heart disease. You can even use them in salads. Beans, lentils, peas, chickpeas and others are good sources of vegetarian protein. They are rich in soluble fiber as well as complex carbohydrates called oligosaccharides. Like fiber, these carbohydrates are not absorbed by the body and this slows down digestion, thus keeping us full for longer. Studies show that legumes can help reduce appetite and chemically – compounds called tipsin inhibitors and lectins, by promoting the release of a hormone called cholecystokinin.
10. Cinnamon
In a cinnamon-related study, participants were asked to add 6 grams of cinnamon to rice pudding to see if it had an effect on appetite suppression. It has been concluded that cinnamon slows down the absorption of carbohydrates from the small intestine. Participants who used cinnamon felt full longer than those who consumed cinnamon-free pudding. Cinnamon has the reputation of being a spice that works in lowering subcutaneous fat and losing weight. Although it has no direct effect on speeding up metabolism or burning calories, the main benefit comes from the ability to regulate blood sugar. Cinnamon can be added to rice, yogurt, hot drinks, soups, fruits, meats and more.
