Five Foods That Reduce Hunger Naturally
Tired of running to the refrigerator and watching the number on the scale rise? Here are five foods that naturally reduce the appetite.
Uncontrolled hunger and overeating can make even the best weight loss plans go awry. One way to reduce the risk of overeating and help keep hunger at bay is to eat frequent, small, meals throughout the day. This not only keeps the metabolism primed, but also reduces hunger that can lead to poor food choices. One option to reduce the risk of overeating is to eat foods that suppress hunger naturally. When it comes to controlling appetite, eating certain foods can help to reduce hunger cravings so that fewer overall calories are consumed throughout the day. What are some of these foods that suppress hunger naturally?
Almonds
To suppress hunger naturally, avoid high carb treats and snack on a handful of almonds instead. A study published in the journal Obesity showed that overweight women who ate two servings of almonds a day ended up consuming fewer overall calories. Although almonds are high in calories and fat, they’re also a good source of protein and fiber which helps to naturally suppress hunger. It’s also thought that some of the fat in almonds is not absorbed by the body, so the calories may not be completely utilized.
Apples
Another way to get full without overloading on calories is to snack on an apple. A medium-sized apple has only seventy calories, and is a rich source of fiber. Apples are also a good source of pectin, an indigestible fiber that slows down the rate of stomach emptying – leading to a greater sense of satiety. To get the hunger suppressing benefit of an apple, eat it whole rather than as a juice so you can get less calories and more fiber.
Pine Nuts
Pine nuts are a good source of polyunsaturated fatty acids which cause secretion of two hormones that suppress hunger naturally – CCK and glucagons-like peptide. One study showed that women who ate pine nuts experienced twenty-nine percent less hunger. Because this effect lasted for up to four hours, these women took in fewer calories overall throughout the day.
Oatmeal
Eating a healthy breakfast is important for weight control and one of the best breakfast foods for naturally suppressing appetite is oatmeal. Oatmeal is fiber-rich and a good source of complex carbohydrates which help to stabilize insulin levels. Fiber-rich foods like oatmeal are slowly digested which means they reduce hunger cravings for longer periods of time. For greater benefits, choose old-fashioned oats or steel oats and avoid packets of instant oatmeal that are often loaded with sugar and calories.
Eggs
An egg has only sixty calories and its high protein content makes it a natural appetite suppressant. Studies have shown that people who eat eggs for breakfast, take in fewer overall calories. High protein foods such as eggs increase secretion of a peptide known as PYY which helps to suppress hunger naturally. Whether they’re scrambled, boiled, or poached, eggs are a good choice for breakfast or even a mid-day snack.
The Bottom Line?
Add some of these foods to your daily diet and you’ll take in less calories overall, while still feeling full and satisfied.
Written by: Dr. Kristie
Posted: September 11, 2009