Originally published November 30 2014
7 foods to include in your diet to suppress appetite, feel full and control weight
by Julie Wilson staff writer
(NaturalNews) Managing and maintaining a healthy weight is an on-going, conscious task for many of us; even avid gym-goers have to deal with daily dietary decisions. Fine dining at fancy restaurants, sweet desserts and attractive cocktails are just a few of life's temptations, making the balance between exercising and eating a persistent cycle.
Generally speaking, regardless of how much work you do in the gym, what you put into your body afterwards is often the determining factor of whether or not you shed those extra pounds.
However, shifting your focus to a few fundamental lifestyle and dietary changes may finally help you fight the bulge.
Satiety, or the feeling of fullness after eating a meal, is one of the most important factors when it comes to overeating. About 74 percent of Americans say they believe that they could successfully lose weight if they were able to manage their hunger, according to a 2011 Gallup Study on Satiety.
Over the years, numerous studies have identified certain ingredients and whole foods that help curb appetite, while at the same time providing consumers with feelings of satisfaction following a meal.
Satiety prevents us from overeating and snacking unnecessarily throughout the rest of the day and evening. Here, we're going to discuss in detail which foods satisfy both our stomach and brain using a compilation of data provided by the Institute of Food Technologists.
Protein
Aside from muscle repair following an intense workout, your body actually burns calories while digesting and metabolizing protein. Since the digestion process takes longer, you feel fuller for prolonged periods.
A study completed in 2013 involving 20 overweight or obese teenage girls suggests that eating a protein-packed breakfast may help improve satiety, reduce food motivation and reward and improve overall diet quality. Morning protein intake was also linked to a reduction in evening snacking compared with those who didn't have any breakfast.
Whole Grains and Dietary Fiber
Eating whole-grain high-fiber barley foods has been shown to decreased hunger and feelings of fullness, according to a 2014 study involving a comparison of whole-grain rye crisp bread versus refined wheat bread consumption. The subjects who ate the whole-grain rye experienced less of a desire to eat, lower hunger and greater feelings of fullness compared the refined wheat eaters.
In addition to lowering your cholesterol and blood pressure, high-fiber foods make you feel fuller longer, because they absorb liquid during digestion, causing them to swell in your stomach, according to Fitness Magazine.
Eggs
A 2005 study demonstrated a link between eating an egg-based breakfast and greater satiety as well as a significant reduction in short-term food intake, compared with a low-carb breakfast. People who ate a high-quality protein egg breakfast snacked less throughout the day compared to a high-quality wheat-based breakfast, scientists say.
Almonds
Consuming just 1.5 ounces of dry-roasted, lightly salted almonds also reduced hunger as well as improved recommended vitamin E intake, according to the Almond Board of California. Almond's monounsaturated fat, high fiber and protein are likely behind the nut's satiety.
Pulses
High in protein, fiber and low in fat, dried peas, edible beans, lentils and chickpeas (all members of the legume family) contribute to "acute satiety but not second meal intake," according to a 2014 study published in Obesity.
Saffron Extract
Satiereal, a proprietary extract of saffron, helps control hunger between meals and reduces the desire to snack, according to clinical trials. It's also been shown to positively influence satiety, appetite, mood and other behaviors related to snacking.
Korean Pine Nut
Rich in long-chain fatty acids, the all-natural oil extracted from nuts of the Korean pine tree has been linked to appetite suppression and feelings of fullness. Also known as Pinno Thin, the oil's natural metabolites significantly increase the release of a satiety hormone called glucagon-like peptide 1 (GLP1) in the blood, signaling the brain to stop eating.
Sources:
http://www.ift.org
http://www.fitnessmagazine.com
http://www.womenshealthmag.com
http://www.thebetterhealthstore.com
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