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Top 15 Foods To Help Fill You Up But Not Fill You Out!
The British Journal of Nutrition published a study which found that obese females who consumed 3 tablespoons of peanut butter with cream of wheat cereal and some orange juice felt more full up to 12 hours after breakfast than those who had cream of wheat and orange juice alone. Nuts appear to be Mother Nature’s own natural appetite suppressant because they are full of fiber, protein, and super heart healthy unsaturated fat. These three items help to regulate blood sugar and slow the digestion process when you combine then with some carbs such as oatmeal or rice.
An apple a day can help keep the pounds away, or so it seems! Since this fruit is super rich in soluble fiber, it keeps you feeling full and can prevent overeating. Apples are low in calories but high in water, which is also important when controlling the appetite. One diet plan simply calls for adding apples to your diet. Whenever you feel hungry, eat an apple. It’s that simple. Apples prevent blood sugar spikes that make you feel hungry. They also improve your energy levels. Be sure to eat apples with skin for the best appetite control.
5. Fermented Foods
Fermented foods such as pickles, kimchi, and sauerkraut all contain short-chain fatty acids. The Annals of The New York Academy of Sciences recently published a statement which found that short -chain fatty acids can improve the bond between the brain and the gut. These types of fatty acids cross the blood-brain barrier and improve the time between appetite signaling. This means the brain will get the message sooner that you are full. Add more fermented foods to your diet!
6. Greek Yogurt
This type of yogurt really helps to suppress the appetite because of its high levels of protein and calcium. The University of Tennessee found in one study that eating three servings of Greek yogurt each day helped to speed up the fat-burning process in the body.
If you are looking to fill up but not out, you cannot beat soup. Clear soups (not cream based soups such as clam chowder) take up lots of space in the stomach but have very few calories. One study done at Penn State found that subjects who consumed one bowl of low calorie, broth based soup before their meals reduced their food consumption by 20 percent! Keep a pot of vegetable soup on hand so that you can slurp it up anytime you feel hungry.
8. Flax Seeds
Simply adding ground flax seeds to your daily diet can help to suppress the appetite and give you energy to boot! Flax seeds are rich in fiber, protein, omega-3 fatty acids, and omega-6 fatty acids, which are known to increase that appetite suppressing the hormone cholecystokinin in the body. Flax seeds need to be ground in order to release all of their healthy goodness. Grind two tablespoons of flax seeds each day and sprinkle them over your yogurt, salad, or oatmeal.
These are a terrific snack that can help to curb the appetite. Eggs are loaded with protein, which is an excellent appetite suppressant. You can eat eggs for breakfast or boil a few and take one or two to work so that you have an instant appetite suppressing snack on hand.
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