Include these foods in your diet when trying to lose weight
Weight loss: The biggest challenge for everyone trying to drop weight is to eat in moderation. While it is easy to control calorie intake when planning your meals, midday cravings can usually turn things upside down. Most people give in to the untimely hunger that disturbs their mealtimes. Even after eating their snacks, they still feel hungry and often switch to unhealthy foods to satisfy themselves.
The right way to avoid this is by adding some craving suppressant foods to the diet. There are many supplements and weight loss diet products available in the market that can curb your appetite. However, they work differently, which might not be good for your health. They reduce your appetite and prevent the absorption of nutrients, or increase the number of calories you burn. Adding natural food products to your diet is a healthy alternative. Here are 8 natural products that can be added to your diet to suppress your hunger.
1. Dark chocolate
Are chocolates healthy for you? Yes, swap your regular chocolate (milk chocolate) with dark chocolate to satisfy your sweet tooth without consuming too many calories. When you feel hungry, try to chew dark chocolate slowly that contains 70 percent cocoa that can suppress your appetite.
Stearic acid present in dark chocolate helps slow digestion and keeps you feeling full for a long time. The bitter taste of chocolate also signals the body to decrease your appetite. Avoid eating more than two pieces of dark chocolate at once.
Almond is an excellent snack to suppress your cravings in your weight loss journey. Eating a handful of almonds that are full of nutrients like vitamin E, magnesium, antioxidants, and a rich source of fiber, will help curb your untimely cravings. Eating almonds when you feel hungry increases the feeling of fullness. A handful of almonds is enough for a day.
Sweet and earthy cinnamon is also a good appetite suppressant. This spice commonly used in baking helps curb the appetite by stabilizing blood sugar levels and delaying gastric emptying. According to a study carried out in 2007, taking 6 grams of cinnamon powder or sprinkle some powder on top of your tea or smoothies regulates blood sugar spikes and helps in weight loss.
Fenugreek is a tiny yellow seed having a strong flavor, they belong to the legume family. Fenugreek is widely used in Indian cuisines to add flavor to the dish and is also used in Ayurveda to cure several health conditions. The yellow seeds contain high fiber, which is mostly insoluble.
The fiber contained in fenugreek seeds slows down the digestive system and also slows down the process of carb and fat absorption, making you fuller for a longer time. Soak a teaspoon of fenugreek seeds in a glass of warm water overnight and drink it in the morning and chew seeds also. Studies found fenugreek has blood sugar and cholesterol-lowering properties, it also helps in weight loss.
Ginger has been used for thousands of years for treating various kinds of traditional and alternative medicines. The flavorful root has amazing digestive powers. The main compound present in the root called Gingerol stimulates your digestive system, can ease nausea, and can also suppress your appetite.
According to a small 2012 study, men who consumed ginger at breakfast did not feel hungry for at least 3 hours after their meal. You can include ginger in your diet or can drink ginger tea to have its amazing benefits
Studies show that having eggs in breakfast suppresses hunger better than those who had a bowl of ready-to-eat cereals. People who are hoping to shed some pounds may include eggs in breakfast. One egg has approx. 70 gm of calories, 6 grams of protein, and 5 grams of fat. A study shows that diets with higher protein in quality may increase satiety, leading to better compliance and success of a weight loss diet.
Apples are low in calories and fat, but are also great hunger suppressant food, because of their high fiber content. Its high water content helps fill your belly as well. It also contains pectin, which helps in preventing blood sugar spikes. Apple is a tasty fruit and great to eat for breakfast or as a snack in the afternoon. Chewing and digesting an apple burns more calories than the fruit itself.
Avocados drive their creamy texture from healthy monounsaturated fats, which take a long time for our bodies to absorb, therefore, can help suppress appetite. They’re also a good source of soluble fiber, which makes a thick gel as it moves through the gut, and slows digestion.
Avocados are a versatile food you can use them in salads or sandwiches, grind them up for dips and spreads, blend them to prepare smoothies, or eat them whole with a spoon.
Whether you are trying to lose weight or simply eat healthier, managing hunger and cravings is essential to achieve your goals. Staying satisfied throughout the day also means you can be more focused at work and push harder when you’re at the gym
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