Almost everyone has dreamt of being able to eat everything and anything without ever worrying about gaining weight. As much as we’d like to tell you that there’s an easy way to do this, unfortunately, that’s not the case. But the good news is that there are many healthy and delicious foods that can help you curb your appetite and avoid weight gain.
We at Bright Side have selected 13 healthy foods that are great appetite reducers. If you’re planning on losing weight, don’t forget to add these foods to your shopping list!
There are a lot of proteins and essential omega-3 fatty acids in redfish. Such a combination of nutrients allows you to feel full for a long time, which is a great addition to the fact that the fish is also really good for your health. Eating redfish on a regular basis can help reduce the risk of obesity, diabetes, and the development of heart disease.
Not only are avocados an excellent source of essential fatty acids, but the oleic acid contained in avocados prolongs the sense of satiety which helps eat fewer calories later on. The experiment conducted by researchers from California showed that people who had avocado during lunch wanted to eat 40% less 3 hours after their meal.
The caffeine in coffee helps burn calories and break down fats, as well as control your appetite. If you drink coffee 30 minutes to 4 hours before a meal, it affects your sense of hunger. Usually, in order to lose weight, it is recommended that you drink 2 cups of naturally brewed coffee a day (approximately 200 mg of caffeine.) Caffeine isn’t for everyone so it’s a good idea to make sure that your body can handle such an amount of caffeine without being harmful.
4. Chia seed
5. Coconut oil
What makes coconut oil different from other oils is the fact that it contains medium-chain fatty acids (MCFAs). They are absorbed by the body in a different way which creates a positive effect on the body’s metabolism. For example, coconut oil helps burn calories and get rid of belly fat. It’s also helpful when it comes to curbing your appetite. A recent study has shown that people who consumed coconut oil during the day ended up eating 256 kcal less than they normally would.
It’s important to keep in mind that coconut oil is still oil, so it’s not recommended to use it every time you prepare a meal. It’s enough to simply replace some of your regular oils when you cook.
Eggs are an inexpensive and nutritious source of protein which provides feelings of fullness. A study showed that if a person eats eggs for breakfast, they’ll end up consuming fewer calories and losing weight. During the experiment, people who were on a low-calorie diet were split into 2 groups. The first group ate eggs for breakfast while the other one ate traditional breakfast foods such as toast and cereal. It turned out that the people who ate eggs lost 65% more weight than those who didn’t.
7. Chili pepper
Chili pepper contains capsaicin, a chemical compound which reduces appetite and helps burn fat. A study showed that the consumption of one g of red chili can reduce appetite and suppress the sense of hunger, thus aiding in weight loss. However, people who usually eat spicy foods were not affected by such a diet. It’s possible that they could have developed some sort of tolerance to this type of food. It is not recommended to add chili to your food every day, especially if you want to gain the most out of the fat-burning qualities.
Spinach contains thylacoids which increase the level of the leptin hormone. This hormone regulates the exchange of energy and controls the sense of hunger. This is how thylacoids suppress appetite which leads to weight loss. 100 g of spinach every day is enough to achieve the desired effect.
9. Green tea
Green tea contains 2 ingredients which help lose weight: caffeine and catechin. The first one helps burn fats and suppresses appetite, while the second one enhances the metabolism and helps get rid of fat. The combination of these 2 ingredients in green tea extract makes the body burn calories more effectively. For example, this research showed that consuming caffeine and catechin can help increase the burning of calories by 4%.
For those who want to lose weight, it’s recommended to drink 250 mg to 500 mg of green tea a day.
Lentils are very healthy because they contain a lot of folic acid, iron, potassium, thiamine, and manganese. They are also rich in protein and fiber which both effectively fight feelings of hunger. They’re very filling and don’t contain many calories. Another benefit is that they’re easier to cook than other beans.
The gingerol in ginger root aids in weight loss. A study showed that consuming gingerol on a daily basis can help you lose tho
se extra pounds. It also helps control the level of leptin, a hormone that regulates energy exchange and helps suppress your appetite.
Regular oatmeal (not the instant kind) contains a lot of fiber which helps you feel full longer. A study has shown that people who ate oatmeal for breakfast felt less hungry afterward and consumed 31% less calories at lunch in comparison to those who didn’t start their day with oatmeal.
13. Natural yogurt
Natural yogurt is packed with protein and this can help you feel fuller longer. It also contains probiotic bacteria that are good for your digestion. Yogurt that’s not fat-free can decrease the risk of obesity and the development of type 2 diabetes. Surprisingly, fat-free yogurts usually contain a lot of sugar, so it’s better to avoid them.
Which food from the list did you find the most suitable for your diet? Tell us in the comments below.