8 Foods Keep a sense of satiety That to achieve the purpose of weight loss


NutritionWeight Loss

At lunch time is the working time of the stomach, even if you only eat breakfast? In a way, we are unaware of the victim’s appetite, which leads to eating high calorie snacks, sugar and fat and, of course, weight gain. But not taking medicine, will curb hunger, and strange things: food. This may sound paradoxical, but eating can suppress your preference, as long as you choose the right food. Try these extra-satisfying to suppress your appetite.

1 Eggs

8 Foods Keep a sense of satiety That to achieve the purpose of weight loss

There is a reason for the recent concern about eggs. A recent study from the Pennon Dayton Biomedical Research Center in Baton Rouge, Los Angeles, found that overweight people eat eggs for breakfast for a long time to feel hungry. Study participants at low levels of hormones, stimulating the appetite of the hormone tell the brain to eat, and a higher level of PPY, a hormone that helps the stomach to have satiety. “Eggs are the perfect combination of protein and fat, so they’re more satisfying than other breakfast foods,” says Julie Kay, Miles, RD, a registered dietitian in New York City. Do not worry about cholesterol. “Despite the high egg yolk content, eggs do not raise the main culprit of blood cholesterol,” Kay explained. If you are still worried, try liquid proteins that also contain proteins that can avoid starvation.

2 Avocados


The green, creamy flesh of an avocado isn’t just tasty—it’s also filled with fiber and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. “Foods high in fiber and rich in fat take longer to digest, allowing you to experience less overall hunger—and possibly take in fewer calories,” says Erin Palinski, RD, CDE, LDN, CPT, author of the forthcoming Belly Fat Diet for Dummies. Research also shows that avocados’ oleic acid, a monounsaturated fat, tells your brain that your stomach is full. Just remember that, nutritious as they are, avocados are high in calories—stick to snacking on half the fruit (about 140 calories) each time.

3 Legumes


A serving of beans, lentils, chickpeas or even peanuts delivers the right feel-full combo of lean protein, complex carbs and good fats. According to Julie McGinnis, MS, RD, a registered dietitian, certified herbalist and owner of The Gluten Free Bistro in Boulder, CO, research has shown that this trio can keep blood sugar stable. “And stable blood sugar means getting a full feeling—and keeping it,” she says.

4 Cayenne Pepper

Cayenne Pepper

This potent spice is a proven appetite suppressant. Researchers from Purdue University in West Lafayette, IN, found that people who added half a teaspoon of the red pepper to a meal ate 60 fewer calories at their next meal. Bonus: Sprinkling half a teaspoon of cayenne pepper over some food can cause your body to burn an extra 10 calories. Ay, caramba!

5 Water


There are plenty of reasons to lift a glass of water. Water is vital to maintaining the function of organs, joints, tissues and digestive systems, but it can also inhibit hunger, said Elizabeth DeRobertis, RD, CDN, CDE, Harrison’s Registered Dietitian, New York. In fact, a study shows that those who drink two glasses of water before meals eat 75 to 90 calories compared to those who do not drink water.

6 Greek Yogurt

Greek Yogurt

Rich in calcium and low in sugar, Greek yogurt is protein-packed—a typical six-ounce serving has 15 – 20 grams, which is twice the amount in regular yogurt and about the same as in a piece of lean meat. “The protein in foods is one of the main factors in feeling satisfied,” says Kaye. “Protein-rich foods also contain some fat in varying amounts, which also keeps you full for a longer period.”

7 Soup


Eat more soup, experience less desire? Of course, according to a recent study by Penn State University. In this study, women ate a low-calorie chicken and rice soup as a morning snack (do not knock on the door until you tried!) Lunch 100 kcal of calories than women began their day with chicken and rice leg. Thanks to the high water content of the soup, fibrous full-feel-though vegetables and hot temperatures do not hurt (dieticians say drinking a warm liquid can suppress your appetite). Be sure to bring broth, not cream, can be high in fat and high in calories, DeRobertis said.

8 Almonds


All nuts are good for heart healthy fats, but each almond contains the most fiber that can make you more substantial and longer. “Eating between about 15 almonds for lunch and dinner avoids tilting 4-point energy to help you avoid these cookies in the lounge,” Kay said. Interestingly, a study shows that our body can not absorb all the almond fat, which may lead to a whole when eating low-calorie intake. However, do not overload in these snacks. “Eating too much almonds can dispel calories on your next meal and contribute significantly to your daily calories,” Kay said.

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