5 foods that help suppress appetite for effective weight loss

Most people give in to the untimely hunger pangs that plague them between meals, even those who want to lose weight. Even after a light snack, they still feel hungry and often turn to unhealthy foods to satisfy themselves. The right way to prevent this is to add some appetite suppressants to your diet.

There are a number of supplements and products available on the market that claim to suppress your appetite, but this may not be good for your health. They reduce your appetite but either prevent the absorption of nutrients or increase the number of calories you burn. A healthy alternative is to add natural food products to your diet.

Here are five natural and safe foods that people trying to lose weight can add to their diet to curb hunger.

1. Oatmeal suppresses appetite and helps with weight loss

Eat oatmeal in the morning to suppress appetite and help lose weight.

Start your day with oatmeal. Eating rolled oats, steel-cut oats, or instant oats is a great way to curb your appetite until lunchtime. Oatmeal has a low glycemic index, which means it doesn't cause a spike in blood sugar that leaves you feeling hungry. Oatmeal is also high in fiber, which slows down the rate at which your body digests and absorbs carbohydrates. Eating a serving of oatmeal with almond milk and a small piece of apple or grapefruit is a healthy choice to curb your appetite.

The benefits of oatmeal are counteracted by topping it with brown sugar or maple syrup, which can cause a spike in blood sugar followed by a crash, which can leave you hungry long before lunch.

2. Eating almonds when hungry increases the feeling of fullness

A handful of almonds can be a great snack to curb mid-afternoon hunger. Almonds are loaded with nutrients like vitamin E, magnesium, antioxidants and contain a good combination of protein, fiber and unsaturated fats that help curb hunger instantly. Eating almonds on an empty stomach can increase feelings of fullness. Don’t eat more than a handful of almonds in a day.

Research shows that people who eat a serving of nuts, especially almonds, every day feel less hungry than those who don't.

3. Dark chocolate

Many people think that chocolate is unhealthy. However, swap your regular milk chocolate for dark chocolate to satisfy your sweet tooth without consuming too many calories. The rich flavor of dark chocolate naturally tells our bodies when we have had enough. Dark chocolate with 70% cocoa can suppress appetite. The stearic acid in dark chocolate also helps slow down digestion and keeps you fuller for longer.

Dark chocolate.

Some studies have shown that dark chocolate can help improve the body's sensitivity to insulin, the hormone responsible for moving sugar out of the blood and into cells, where it can be used for energy. This can help reduce insulin levels in the blood, which can be linked to weight gain and reduced fat storage.

Dark chocolate may help improve blood sugar control by helping to prevent blood sugar spikes and drops, which can lead to symptoms like increased hunger.

Studies show that dark chocolate can reduce appetite and promote feelings of fullness, which may aid in weight loss. In a small study in 12 women, smelling and eating dark chocolate reduced appetite and reduced levels of ghrelin, the hormone that stimulates hunger. Another small study in 16 people compared the effects of milk chocolate and dark chocolate and found that participants felt less hungry, more full, and more satisfied after eating dark chocolate.

What's more, they also consumed 17% fewer calories at their next meal than participants who ate milk chocolate. Avoid eating more than two pieces of dark chocolate at a time.

4. Cinnamon

Cinnamon.

Sweet cinnamon is also a great appetite suppressant. This popular spice, mostly used in baking, helps curb appetite by stabilizing blood sugar levels and delaying stomach emptying. A 2007 study found that adding 6 grams of cinnamon powder to your diet can slow down stomach emptying and help you feel fuller for longer.

Cinnamon has been shown to reduce some of the negative effects of eating high-fat foods. This may help with an overall weight loss plan. Its effects on blood sugar may also help the body lose weight.

Cinnamon's anti-inflammatory and antibacterial properties may further aid those trying to lose weight by promoting an overall healthy body to better process food.

It’s important to note that cinnamon alone won’t help you lose weight long-term. But it can be helpful to add cinnamon to a healthy diet and exercise plan to help you reach your weight loss goals. One teaspoon of cinnamon contains 1.6 grams of fiber, which can help you reach your daily fiber goal and increase feelings of fullness at meals.

You can add cinnamon powder to your oatmeal or sprinkle some cinnamon powder on top of your tea or smoothies.

5. Ginger

Ginger.

Ginger has been used for thousands of years to treat various ailments. Ginger root has incredible digestive properties. Compounds found in the root can stimulate the digestive system, reduce nausea, and may also suppress appetite. According to a 2012 study, men who ate ginger for breakfast felt less hungry for at least three hours after eating.

Ginger's antioxidant properties help control free radicals in the body and its anti-inflammatory properties can fight inflammation. These properties of ginger do not directly address being overweight, but they help prevent cardiovascular damage and other side effects of being overweight while working to bring your weight to a healthy level.

A meta-analysis of studies looking at the weight loss benefits of ginger found that ginger had a significant effect on body weight and belly fat (waist-to-hip ratio).

Ginger stimulates certain biological activities in your body. It has anti-obesity effects, helps food digest faster, and stimulates the body to speed up the passage of food through the colon. Research shows that ginger can stabilize blood sugar levels. Keeping blood sugar levels stable can be key to weight loss.

You can add ginger to your diet or can drink ginger tea to avail its wonderful benefits.

Source: https://giadinh.suckhoedoisong.vn/5-loai-thuc-pham-giup-ngan-chan-su-them-an-de-giam-can-hieu-qua-172240309213050774.htm