Most people give in to untimely hunger that makes them uncomfortable between mealtimes, including those who want to lose weight. Even after eating a 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 can suppress your appetite but this may not be good for your health. They reduce appetite but block nutrient absorption or increase the number of calories you burn. A healthy alternative is to add natural food products to the diet.
Below are 5 natural and safe foods that people trying to lose weight can add to their diet to stave off hunger.
1. Oats suppress appetite and help lose weight
You should eat oats in the morning to suppress your appetite and help you lose weight.
Start your day with oatmeal. Eating rolled oats, steel cut oats or instant oats is a great way to suppress your appetite until lunchtime. Oatmeal has a low glycemic index. This means it doesn't cause blood sugar spikes that cause hunger. Oatmeal is also rich in fiber, which slows down the body's rate of digestion and absorption of carbohydrates. Eating a serving of oatmeal with almond milk and some sliced apple or grapefruit is a healthy choice to suppress your appetite.
The benefits of oatmeal are counteracted if topped with brown sugar or maple syrup, which can cause blood sugar spikes, followed by blood sugar crashes. This can make you hungry well before lunchtime.
2. Eat almonds When hungry, it increases the feeling of fullness
A handful of almonds can be a great snack to curb mid-afternoon hunger pangs. Almonds are packed with nutrients like vitamin E, magnesium, antioxidants and contain a complete combination of protein, fiber and unsaturated fats that help suppress instant hunger. Eating almonds when hungry can increase the feeling 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. Black chocolate
Many people believe that chocolate is not good for health. However, swap out 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've had enough. Dark chocolate contains 70% cocoa which can suppress appetite. Stearic acid found in dark chocolate also helps slow down digestion and helps keep you full longer.
Black chocolate.
Some studies show that dark chocolate may 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 may help reduce insulin levels in the blood, which may be linked to weight gain and reduced fat storage.
Dark chocolate may help improve blood sugar control helping to prevent blood sugar spikes and drops, which can lead to symptoms such as increased hunger.
Studies show that dark chocolate can reduce cravings and promote feelings of fullness, which may help aid weight loss. In a small study in 12 women, smelling and eating dark chocolate reduced cravings 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, fuller, and more satisfied after eating dark chocolate. .
Furthermore, they also consumed 17% fewer calories at their next meal than the participants who ate milk chocolate. Avoid eating more than two pieces of dark chocolate at a time.
4. Cinnamon
Cinnamon.
Sweet cinnamon is also an excellent appetite suppressant. This popular spice mainly used in baking helps suppress appetite by stabilizing blood sugar and delaying stomach emptying. A study conducted in 2007 showed that including 6g of cinnamon powder in your diet can slow down the emptying process of the stomach and help you stay full longer.
Cinnamon has been shown to reduce some of the negative effects of eating high-fat foods. This can help in your overall weight loss plan. Its effects on blood sugar can 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 that processes food better.
It's important to note that cinnamon alone will not help with long-term weight loss. But it can be beneficial to add cinnamon to a healthy diet and exercise plan to help you achieve your weight loss goals. One teaspoon of cinnamon contains 1,6 grams of fiber, which can help you meet your daily fiber goal and increase feelings of fullness at meals.
You can add cinnamon to oatmeal or sprinkle some cinnamon on top of tea or smoothies.
5. Ginger
Ginger.
Ginger has been used for thousands of years to treat various diseases. Ginger root has incredible digestive powers. Compounds found in the root can stimulate the digestive system, reduce nausea and can also suppress appetite. According to a 2012 study, men who ate ginger for breakfast did not feel hungry for at least 3 hours after the meal.
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 overweight, but they help prevent cardiovascular damage and other side effects of being overweight while working to bring your weight back to a healthy level.
A meta-analysis of studies looking at the weight loss benefits of ginger found that ginger has a significant impact on body weight and belly fat (waist-to-hip ratio).
Ginger encourages certain biological activities in your body. They have anti-obesity effects, help food digest faster and stimulate the body to speed up the digestion of food through the colon. Research shows that ginger can stabilize blood sugar levels. Keeping blood sugar stable may be the key to weight loss.
You can add ginger to your diet or you can drink ginger tea to avail its amazing benefits.
