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Top 15 Foods To Help Fill You Up But Not Fill You Out!
Perhaps one of the hardest things about losing weight (or keeping a normal weight) is controlling your appetite. It’s almost impossible to ignore a growling belly when the fridge is full of food or the vending machine is right down the hall.
Our appetite is both a physical and psychological experience. Like Pavlov’s dogs, we sometimes eat simply because it’s time, because we hear a lunch truck blow its horn, or we smell something delectable.
Other times, our appetite can change because of depression, mood swings, boredom, stress, anxiety, or an unhealthy lifestyle.
Of course, the appetite can change because of certain health problems or conditions such as PMS, Grave’s disease, pregnancy, diabetes, and hyperthyroidism.
If you are looking to stay at a healthy weight or if you want to lose some weight, you need to get moderate exercise, drink plenty of water, and incorporate certain foods into your diet so that you feel full for fewer calories.
Keep reading and find out the 15 best foods that will fill you up, but not out!
1. Whey Protein
One of the two proteins that make up milk products, dairy whey, is one of the most filling types of protein around. The journal Appetite published a study which found that subjects who consumed whey protein each day ate 18 percent less overall in the two hour period afterwards than those who consumed a high carb drink. Add some whey protein powder to your smoothies to give you a powerful protein punch that won’t add more to your waistline.
Oatmeal is a slow-digesting carb that can help to keep your blood sugar, and therefore your insulin, at more stable, optimum levels. This helps to speed up the fat-burning process. Eating oatmeal will help you feel fuller for a longer amount of time than breakfast cereals because it contains both insoluble and soluble fiber. Oatmeal also stimulates your body to make more of an appetite suppressing hormone called cholecystokinin.
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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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The ultimate super food that can not only suppress the appetite, but also reduces the urge to overeat. Avocados are super rich in monounsaturated fats as well as soluble fiber. It takes your body more time to digest an avocado, which means you won’t be feeling hungry anytime soon. The Albert Einstein College of Medicine in New York found in one study that the oleic acid found in avocados helped subjects to lose weight by suppressing their appetite. Add just half of an avocado to your sandwich or salad each day for appetite suppressing power you can count on all afternoon long.
11. Green Leafy Veggies
Enjoying a salad is one of the best ways to lose weight, as long as you don’t drown it in those unhealthy cream based dressings and as long as you use plenty of green leafy veggies, not just iceberg lettuce. Add plenty of low calorie spinach, mustard greens, kale, collard greens, and even some asparagus for a super refreshing but super filling lunchtime meal. Green veggies are loaded with fiber and water, which fill you up but have next to no calories or fat.
12. Green Tea
Green tea is one of the healthiest drinks on the planet but if you need another reason, here it is; green tea can really help you lose weight. Green tea boosts the metabolism, which means you will naturally burn calories without doing anything else other than enjoying green tea! This type of tea contains important antioxidants called catechins, which prevent blood sugar spikes, insulin spikes, and, therefore, the storage of fat. When your blood sugar levels are stable you immediately stabilize the appetite. Drink green tea two or more times each day for appetite suppressing power and fat burning compounds that you can count on.
Cayenne pepper, black pepper, jalapeno peppers, and all other types of hot, spicy peppers are known to help suppress the appetite. Some people feel that it’s because peppers literally numb your stomach, but more than likely it’s due to their appetite suppressing compounds, such as capsaicin, which boost the metabolism and help to burn fat faster. Try adding more peppers to your meals or drink a cup of cayenne pepper tea by adding just a pinch of cayenne pepper to your regular tea.
14. Beans, Lentils, and Chickpeas
Lentils, chickpeas, beans, and peas are super foods that are super rich in protein, which help to naturally suppress the appetite. All of these foods are loaded with fiber, iron, healthy antioxidants, and B vitamins also. The journal Obesity recently published a meta-analysis of numerous studies and found that people were 31 percent more satisfied with their meal if it included at least some kind of bean, lentils, chickpeas, or green peas.
Yes, we have already mentioned nuts, but we felt that almonds are so important that they deserve a special mention. Almonds are one of the lower fat and calorie nuts that you can eat. These little goodies can fill you up with their fiber and prevent you from unwanted snacking on junk foods. Almonds have been proven time after time to help with weight management. Add ¼ cup of almonds to your day to help control your weight and appetite. Eat them between meals as a snack or anytime you feel the urge to overeat or hit the vending machines.
Little changes add up to a big difference. Getting just a bit more exercise, drinking more water, and adding some of the right foods to your diet can help you to lose weight naturally and gradually without feeling hungry or deprived.