The Best Foods To Reduce Appetite
Eating is essential to lose weight. In this article we show you some foods that you can consume to help you control your appetite.
When we are carrying out a diet to lose weight, it is normal to feel like eating certain foods full of calories (whether sweet or salty). The same happens if for any reason we feel anxious or depressed. However, to reduce appetite some foods can help us.
Here we recommend some, which you can consume at any time. In addition, these products contain quality nutrients, which will help improve health.
Foods to reduce appetite
Many times we think that we are hungry, but in reality it is about another feeling: boredom, anxiety, depression, etc. When we are attacked by the urge to eat anything, we can perhaps finish a packet of chips or a cake without realizing it.
In the case of people who are dieting to lose weight, it is normal for them to have “peaks” with a greater need for food, especially if fewer calories have been consumed in the main meals or meals than the body needs.
If you want to obtain good results and that the effort you are doing is worth it, we recommend the following foods to reduce your appetite. Keep in mind that they are not miraculous, but they can help you.
1. Greek yogurt
Unlike “regular” this type of dairy has been filtered to remove liquid whey and is therefore creamier and full of protein.
When you are very hungry you only have to eat a pot of unsweetened Greek yogurt that will provide you with 15 grams of good quality protein (the “normal” only offers 7 grams). This element satisfies the appetite more than carbohydrates or fats and, best of all, it does not have as many calories.
2. Cured cheese
With one or two cubes of cheese you can satisfy your appetite. You can choose low-salt or low-fat options. The important thing is that you will get a good amount of protein to eliminate the crunch in the stomach.
When you think you can’t wait another minute without eating and the next meal is still a while, a piece of aged cheese can do the trick.
3. Black coffee
There are opinions for and against caffeine due to its effects, however, drinking one cup a day is not bad for your health. But of course, for this we must meet certain requirements: that it is black, that it does not have sugar and that no cream, milk or any other ingredient is added.
Coffee can improve metabolic work and suppress hunger. Its effects can even last up to three hours after drinking it. Keep in mind that caffeine has been shown to be able to promote weight loss and to ensure weight maintenance.
4. Avocado
Another of the most recommended foods to reduce appetite. Well, it provides many nutrients, such as Omega 9 healthy fats (good for the circulatory system in general and the heart in particular). These fill us up faster than carbohydrates and even proteins.
The vegetable oils with high oleic content in avocado are converted into a compound called oleylethanolamide which reaches the nerve fibers and sends the signal of satiety to the brain.
In addition, this fruit can be an excellent replacement for the usual condiments of sandwiches, salads or meats.
5. Olive oil
Something similar happens with avocado. Extra virgin olive oil provides a large amount of essential nutrients, which combat the craving to eat. As if it were not enough, it completely changes the taste of food. According to a study published in The New England Journal of Medicine , this food is also positive for ensuring cardiovascular health.
For example, you can consume olives when you have a great appetite or you can season salads with this oil. You will avoid that feeling of “empty stomach” so common in some diets.
6. Vegetable broth
It is without a doubt one of the best foods to reduce your appetite for several reasons. As a first measure, because it contains hot water which “fills” the stomach for a few hours. Secondly, because it is made up of different vegetables that provide satisfying proteins.
You can prepare the soup with vegetables (carrot, zucchini, celery, chard) and only consume the hot broth mid-morning or mid-afternoon, for example, or you can process everything in the blender to get a meal that completely eliminates hunger.
In addition, taking a few minutes to enjoy a vegetable broth can reduce stress or anxiety that makes us eat more. And it’s a comforting option for winter!
7. Red chili peppers
If you are into eating spicy things, you can take advantage of the benefits of chili. This is used, for example, to lose weight and to keep hunger at bay.
Adding this food to meals or snacks can reduce the number of calories consumed throughout the day. In addition, the capsaicin it contains is capable of helping you lose weight, according to a study published in the International Journal of Food Sciences and Nutrition.
Red chili peppers activate the receptors in the mouth responsible for the burning sensation. This causes a “fight or flight” response in the body, which prevents us from overeating. If you don’t feel like spicy foods, you can start by adding some red pepper flakes to pasta, pizza or chicken.
8. Fruit smoothies
Eating an apple or a pear in the middle of the workday is not the same as enjoying a rich smoothie made with various fruits. You can even add banana once or twice a week. It is very simple and you can make the combinations you want.
Do not add sugar, but add a little water to make it less thick. Innovate every day to consume a different shake. Apples, pears, peaches, grapes, oranges… everything is allowed. And they serve to cool us in summer.
Improve your diet to avoid appetite between meals
Well, incorporate these foods into your regular diet and so you can satisfy in a healthy way those moments of hunger or anxiety between meals. Apart from that, it is also necessary to be aware and improve our willpower, if we are following some kind of diet.
