We generally associate becoming overweight with eating, which is quite true, but it is also true that there are foods and other consumables that will actually help up to feel less hungry, and be less inclined to snack or overeat at mealtimes. Whether you combine these foods and beverages with other dietary supplements, these can definitely assist you in keeping hunger pangs at a distance.
Water is actually one of nature’s best appetite controls. It has been found that drinking a glass of water before a meal helps you to eat less. Water fills your stomach and tells your brain that you really are not feeling that hungry. Besides drinking water before a meal, you can also do this whenever you start to feel hungry between meals. There is some speculation that when we become even a bit dehydrated, our brains confuse this with hunger and tell us to eat rather than drink. Just drinking at least 8 glasses of water a day can help you to control your hunger.
Foods with a lot of fiber also help us to keep hunger suppressed. These foods fill us up and stay in our systems longer than other kinds of food, so we will be able to go longer between meals or snacking. Vegetables such as cabbage or lettuce not only make us feel full, but as the amount of calories needed to digest these foods is equal to the caloric content of the foods themselves, you literally cannot eat too many of them. Do not, however, fall into the trap of dousing these with a lot of high calorie dressing – any advantage will then be lost. You can add some cheddar cheese to your salad to give it more ‘body’, and this will also help it stay with you longer.
If you enjoy drinking smoothies, these delectable drinks are another good way to feel full. You can make a low calorie, filling smoothie by using yogurt, soy milk, and fruit such as bananas or strawberries. Not only will you feel full, but you will also be getting plenty of protein from the yogurt and soy milk.
All of us are familiar with the saying, “An apple a day keeps the doctor away,” but an update to that could well be, “An apple a day keeps hunger at bay.” Apples contain a good amount of fiber that helps to fill us up and stop us from feeling hungry. Besides containing fiber and some vitamins and minerals, apples also contain water, which also helps to suppress hunger cravings. Besides apples, munching on popcorn that has been prepared without the use of fats can also help to fill you up for few calories.
Green tea, as distinct from the black tea, found in regular tea bags, is an excellent beverage for weight control. It not only controls appetite, but it stimulates the body’s metabolism to burn fat, enhances energy levels, offers protection from several cancers, and is useful for hyper-tension, cholesterol control and circulatory disorders. Modern medical research continues to find more advantages from consuming green tea regularly. These benefits are not dependent on the small amount of natural caffeine found in green tea. Green tea can be had hot or cold with natural sweeteners.
Like turkey, regular milk contains tryptophan, which converts to serotonin in the brain and ultimately gives a feeling of satisfaction. And when the milk is warm, the tryptophan moves faster in the body, so the brain gets the signal quicker. Whole milk contains the most tryptophan, while 1 percent and skim milk contain slightly less.
Almonds contains phenylalanine, an essential amino acid, which signals the release of CCK. This hormone is responsible for slowing down digestion and telling the brain that your tummy is satisfied, even though you’re only snacking. Munching on 15 to 20 almonds per snack (which equals about 10 grams of fat). But be patient — it can take up to 20 minutes for your appetite to decrease.
A few adjustments to your diet, substituting foods that will control hunger for ones saturated with calories will soon have a positive effect on your weight.
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