Which foods and products healthily reduce the desire to eat
A major factor in gaining weight is the enjoyment of food and the desire for more and more. Add mint to your menu and a miracle will happen to your figure – this herb induces a feeling of satiety and suppresses appetite, nutritionists say. According to them, the feeling of pleasure from eating occurs due to the production of endorphins, and mint contains a substance that helps to increase the level of this hormone of happiness.
Endorphins regulate mood and manage feelings of satiety. When consuming mint
menthol is released, which increases the production of the hormone in question
A study cited by the nutrition website Eat this, not that! found that people who smelled peppermint every two hours lost 2.2 kg of weight per month because their appetite decreased. The site advises weight-loss enthusiasts to keep peppermint extract in their purse and snort it often, especially when hungry. The lotion can be prepared at home with the essential oil of the herb. Sugar-free peppermint gum also helps.
And other products have been proven to lie about hunger and with them you can lose weight in a healthy way. Such are the nuts, which, although high in calories, contain appetite-suppressing fibers that are digested slowly and remain in the stomach longer, giving rise to a feeling of satiety. 1/4 cup of almonds, for example, contains 4 grams of such fiber. In addition, nuts are a source of healthy fats that lower cholesterol levels. Oatmeal is also rich in these fibers – there are 5 g of them in half a bowl. Porridge also increases levels of the appetite-suppressing hormone cholecystokinin.
Apples are a proven hunger killer, and they contain a lot of water, which is also satiating. The pectin in them protects against spikes in blood sugar, which increase the desire to eat.
And spices reduce the urge to chow down and increase metabolism. A study shows that people who season their soup with red pepper accumulate 60 fewer calories and burn 10 more calories per day than those who do not add the spice.
Avocados are full of monounsaturated fats, which are satiating. Half of this fruit on a piece of toast in the morning will kill your appetite until lunchtime.
So does edamame green soybeans—a half-cup serving contains only 95 calories, but more than 8 grams of filling protein.
Water-rich leafy vegetables fill the stomach permanently
Try a Brussels sprouts and kale salad for lunch.
The omega-3 fatty acids in flaxseed also suppress appetite, and a tablespoon of flaxseed contains 2.3 grams of them, as well as satiating fiber. The omega-6 in the seed increases cholecystokinin in the body. Chia seeds have a similar effect.
Eggs are a famous product for diets and the protein in them controls hunger for up to 36 hours. The ayrian protein drink burns excess fat and gives the body energy.
Eating acidic food curbs sweet cravings. In this regard, lemon is indispensable. Make a salad dressing with fresh lemon juice, olive oil, a spoonful of balsamic vinegar, a teaspoon of honey, two spoons of chia seeds, and you will satisfy your hunger.
Vinegar also kills appetite because it slows stomach emptying and lowers the glycemic index when consuming carbohydrates such as pasta. Some people drink apple cider vinegar every day because it is rich in vitamins and aids in digestion.
Other appetite-suppressing foods include soup, beans, salmon, fruits and vegetables, and green tea. And to suppress the appetite, a glass of water with a little lemon before a meal is indispensable. At the same time, it hydrates the body, and people sometimes confuse dehydration with hunger.
Photo by Kim van Vuuren: