After binge-eating McDonald’s chocolate pie yesterday, I was tasked to write on this topic.
Thanks, guys, thanks.
But guess what? My love for chocolate has gone beyond sane standards so I’m going to start this article by introducing THIS first food to help curb your appetite.
1. Dark Chocolate
Heh. This one, not I say one hor, it’s rooted in research.
Based on a study, women who ate or even smelled dark chocolate displayed decreased appetites and also showed decreased levels of ghrelin, a ‘hunger hormone’.
It is definitely a healthier alternative to milk chocolate (Nooooo…). So does that mean I should be eating more McDonald’s chocolate pie then?
“This writer got problem ah. Ask us to at dark chocolate to curb appetite, then now say can eat popcorn. Has she gone crazy?”
No, I’m still feeling quite fine so go ahead and indulge in a large bucket of popcorn at the movies without feeling guilty.
This is because a serving of popcorn provides 70% of your daily whole grain needs. Since whole grains are full of fiber, it fills you up and keeps other snacking urges in check.
3. Peanut Butter
I was never a peanut butter fan. The only exception: Reese’s peanut butter cups. But it’s probably about time we make some adjustments to those preferences.
According to a Purdue University study, eating peanut butter seems to “quell appetite for up to two hours longer” when compared to snacking on a low-fibre, high-carb snack like potato chips.
But of course, we’re not talking about what’s readily available on the shelves of supermarkets. You need to look out for “all-natural version“, those that contain mainly peanuts, oil, and maybe a little salt.
Ho ho ho! Bet you didn’t think of that.
The reason why it found its way into the list of foods that curb appetite is that of the high protein and fat content found in it. Since meat takes a longer time to digest than most foods, it contributes to the feeling of being full.
But for some, meat’s appetite-suppressing effects may be a learned behaviour. For example, some people feel that a meal is not complete without meat so it may contribute to the feeling of being full psychologically after consuming it.
Don’t be turned off by the name. Instead of explaining what legumes are, I’ll let the visuals do the talking:
It includes (but not limited to) chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, navy beans, and peanuts.
They are high in soluble fibre and complex carbohydrates. Because of that, it is tougher to be digested by our bodies and thus help to slow down digestion.
There have been findings as well, showing that legumes may help decrease our appetite at a chemical level. Compounds like trypsin inhibitors and lectins promote the release of a cholecystokinin (CCK) hormone, which slows the emptying of our stomach, helping us stay satisfied for a longer period of time.
Oleic acid found in avocados can help to curb appetite and contribute to weight loss. But remember to eat it in moderation because avocados are considered energy-dense. For example, eating half an avocado equates to consuming about 160 calories.
But since it is full of fibre and heart-healthy monounsaturated fat, it sends signals to your brain, giving the impression that you’re full.
Since barley contains a unique combination of dietary fibres, it is a food that’s naturally filling.
Don’t take my word for it. A study was done to prove that it is a natural appetite suppressant.
Individuals were made to eat bread made out of barley kernels for all 3 meals for a period of 3 days. Researchers then found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal.
What’s more, participants also saw a decrease in blood sugar and insulin levels.
8. Green Tea Extract
Talking about the ‘hunger hormone’, green tea extract also helps with lowering levels of ghrelin.
This is established from a study on 2 groups of adults where one took 857 milligrams of green tea and the other control group did not consume any. After 12 weeks, the former had significantly lower levels of ghrelin and even improvements in cholesterol levels.
9. Chia Seeds
I can vouch for this. Don’t underestimate the power of these tiny-looking seeds. Once they react with water, they will expand.
So after consumption, it will take up space in your stomach, giving you the idea that you’re full. This translates to lesser mindless snacking.
While there are various ways to incorporate chia seeds into your meals, my favorite’s got to be just adding a spoonful of it to bottle, taking sips throughout the day. Fuss-free and effortless!
Mix those cayenne pepper into my lemon drink, please.
I’m not kidding, friends. There are actually people who mix the two to create a ‘detox’ drink. It apparently helps with lowering the blood pressure and fights cravings.
Research has shown that participants who consumed the spice were less hungry and even had fewer cravings for sweet, salty and fatty foods.
So… what would you pick?
What are some of your favourites? Mine’s got to be the first 4 on the list.
Eating dark chocolate, popcorn, peanut butter and meat is equivalent to giving myself a treat but at the same time, making an effort to limit that ever-growing appetite.
We’re down to the end of the first quarter of 2018 so it’s time to say no to “healthy diet can start tomorrow” and actually start doing something about it.
What better time than to start ‘feasting’ on these 10 foods now? 😉
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This article was first published on goodyfeed.com
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Featured image: FitDay