Finding a balance between dieting and not starving yourself is always a challenge. Looking for hunger suppressing foods that keep you well fed? Here are 5 foods that reduce your hunger.
Fiber and Water-Rich Foods
Fruits and vegetables are generally referred to as high-volume foods, because they add bulk to our meals and fill up our tummies. Rich in fiber and water as they are, greens have a low content of calories.
Researcher Barbara Rolls, PhD and colleagues from Pennsylvania State University conducted multiple studies on the ‘volumetric’ theory of consuming more high-volume, low-calorie foods, and found that people tend to eat less at a meal or during the day, if they eat as many foods that are high in volume yet contain less calories.
Two simple volumetric strategies come in handy, Rolls suggests. Either eat a salad or a bowl of broth to reduce food intake at a meal; or decrease calorie density by increasing the volume of water, fiber, or air, and reduce fat just about enough so that the dish doesn’t lose its flavor.
Fair enough, but how does it work? Foods that contain a considerable amount of water, air, or fiber are lower in calories than other foods and therefore cause the stomach to stretch allowing it to empty slowly. Additionally, think of the psychologic effect! The simple fact that you see a considerable amount of food like a big salad or a big, full bowl of soup, can miraculously increase your satiety level.
The secret of opting for low-calorie foods is that they support weight loss, without giving you the feeling that you’re depriving yourself of all the goodies. If you have ever been on a diet, you’re probably familiar with the feeling of almost constant hunger, which you get after cutting back on calories. Well, you can actually eat as much as you like and still lose weight.
Don’t forget an apple a day keeps the doctor away! Eating an apple before sitting down for lunch can significantly reduce the amount of food you normally have while keeping you satisfied. Additionally, due to their pectin high content, apples can prevent the risk for developing type 2 diabetes.
Foods to eat: soups, broths, salads, whole-grain puffed cereals, popcorn, pasta, nuts, bran.
If you are a smoothie or fruit juice lover, use a blender to air up your drink!
More and more nutritionist studies confirm the ability of lean protein like lean meat, fish, poultry, eggs, soybeans, to assist with satiety and weight loss.
Nutrition professor Wayne Campbell from Purdue University says that eating protein is more likely to increase the level of satisfaction than any other nutrient. Moreover, he stresses the idea, that “one of the theories behind why higher-protein diets work well with weight loss is because it helps you not feel hungry”.
Two recent studies conducted by Purdue University researchers confirm the satisfying ability of lean protein. The female participants in one study took in around 30% of their calories from lean protein and felt more satisfied and better maintained muscle mass compared with other participants who ate less protein.
Prof. Campbell and colleagues found that an extra 20-30 grams of protein or a portion of 3-4 ounces of lean protein are enough to curb hunger.
Wondering how to get rid of bloating using Lumitea and suppress appetite? Sip some tea! Among the teas heir known for their ability to reduce bloating while supporting weight loss there are quite a few you should definitely have if you’re one of the many women having this problem. Let us quickly review their benefits.
Top of the list is green tea. Containing a super power phytonutrient called EGCG (epigallocatechin gallate) responsible for increasing the levels of the CCK hormone (cholecystokinin), which, guess what, it gives you the feeling of fullness. Feeling full between meals is the ace down your sleeve when it comes to fighting off puffiness. EGCG acts by boosting metabolism, speeding up thermogenesis, and thus causing body cells to torch energy and fat.
Beware though if you have hypothyroidism. Whole-leaf green tea is rich in fluoride, which may interfere with the thyroid function, in which case it is advisable you take EGCG extract.
Next comes ginger tea. Multiple studies confirm ginger’s ability to relieve stomach pain and block certain genes and enzymes in the body that cause bloating. In most cases, if your flat stomach seems to have vanished almost overnight, inflammation is caused by spicy foods, dairy products, and chemical additives. Known for its antioxidant properties, ginger tea promotes metabolism, burns fat and supports weight loss.
Hibiscus tea is another miraculous drink that can help you get rid of the puffiness around your waist, for good. Storing of fat around your midsection may be due to hormonal changes and eating salty foods. As a result, your body retains sodium and fluids. Scientific studies show that flavonoids and other compounds found in hibiscus tea help overcome bloating by keeping aldosterone levels in check. Aldosterone is the hormone responsible for keeping water and electrolyte levels in balance. Sip up and watch how your pouch slowly but surely deflates.
Hibiscus tea also speeds up metabolism and helps you shed a few pounds without too much effort.
More weight loss tea products include bilberry tea, fennel tea, lemon tea, white tea, barberry, rooibos, pu-erh tea. All of these contain antioxidants and oodles of other fat-burning compounds that will help you get lean.
Flaxseed is not only rich in fiber and protein, but it also supplies the just enough amount of omega-3 fats that your body needs to function to its fullest capacity. Taking little room in the stomach, the tiny seeds help you feel full longer.
According to a Danish study, participants were given 2.5 grams of flaxseed fiber supplements (the same amount of a heaping tablespoon of ground flax), said they felt fuller when compared to placebo and they also ate less at lunch, a few hours later.
For optimal results, grind the flaxseeds (the hard shell cannot be properly digested) and store them in the fridge to help preserve the omega-3 fats.
Greek yogurt differs from its regular counterpart in that it does not contain whey. It is actually the strained version of regular yogurt. With most of the whey removed, the delicious dairy product becomes thicker and more creamy, which does not only concentrate most of the nutrients found in yogurt, but it also tricks the body into feeling fuller.
To add flavor, you may wish to mix in fruit or nuts to enhance satiety, or even use plain Greek yogurt as a substitute for sour cream.
Be cautious though of certain ‘Greek-style’ yogurts. Some brands use extra cream to add to the product thickness, which makes it high in fat being far from the ideal food choice if you’re trying to lose weight.
Now that we’ve unveiled all the secrets of a healthy and balanced weight loss diet, why don’t you try some of the above? The results will show in the mirror sooner than you think.