When it comes to dieting, people agree this is their biggest problem: Curbing their appetite.
And while diet drugs or pills may work, they don’t necessarily provide the safest solution, say health experts.
One health expert says she’s identified three foods that naturally suppress a person’s appetite, however.
“Satiety is the feeling of fullness after or between meals, and it is an emerging area in weight management,” says Linda Milo Ohr, a contributing editor to the Institute of Food Technologists. “Many ingredients and whole foods are being shown to help curb appetite and keep consumers feeling fuller for longer periods of time.”
So which five foods are key to keeping hunger at bay?
1. Eggs. According to recent findings, eggs promote satiety due to its high abundance of protein–a macronutrient shown in several clinical trials to promote fullness faster in the stomach. Moreover, one study found that eating an egg-based breakfast significantly increased satiety while reducing food intake–a win win for dieters.
“When folks ate a high-quality protein egg breakfast, they tended to be more satiated than after consuming a lower-quality protein wheat-based breakfast,” says Mitch Kanter, executive director of the Egg Nutrition Center. “Studies with whole foods have consistently demonstrated that protein is the most satiating of the macronutrients–more satiating than carbohydrates or fats.”
2. Saffron extract. Chances are you’ve probably never eaten this while dieting, but according to researchers, it could be your best defense against hunger. In two clinical trials, saffron extract was shown to “significantly decrease” body weight while decreasing the need to snack, though the mechanisms why aren’t fully understood yet. As for the best way to use it, researchers recommend taking it twice a day–before breakfast and dinner.
3. Almonds. While a handful of almonds may reduce the risk of cardiovascular disease, it plays another important role–keeping you full. A four week clinical trial by Purdue University researchers found that adults who ate a handful of almonds with their daily breakfast felt less hungry throughout the day.
In turn, it also increased their intake of monounsaturated fat without increasing their weight.
“The effect of almonds on satiety may be attributed to the monounsaturated fat (13 g/oz), protein (6 g/oz), and fiber (4 g/oz) content of almonds, but further research is needed to better understand the underlying mechanisms,” reports the Almond Board of California.
How To Use Them
For your best bet, health experts recommend combining these foods with a balanced, calorie-controlled diet as the best way to keep hunger at bay. Failing to get rid of foods that increase hunger, such as processed foods, can negate the healthful effects of these foods.
So eat up–and eat smart.
Readers: What foods do you like to eat to reduce hunger or feel fuller for longer?
Sources:
Seven Ways to Feel Full Without Overeating Identified in New Report – ScienceDaily.com
Combating Hunger Pains: Foods That Fight Hunger Quickly – IFT.org
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