They say the best people are those, who enjoy eating. So, if you love your food as much as us, we know how torturous it is to stop yourself from treating yourself to those scrumptious delicacies and little snacks alike. The trouble is if you please your tongue, the tummy shows bad results. However, we have compiled a list of 11 food items that help to suppress your hunger and are both healthy and yum. You can gorge on them without really worrying about your weight. Here, we are happy to help you yet again!
Almonds are rich in vitamin E, antioxidants and magnesium. Just a handful of these will make you feel fuller, thereby, curbing your hunger and preventing you from picking another unhealthy snack. A cup filled with ¼ almonds holds four grams fiber, which digests slowly and stays in your stomach for longer. But, make sure that you munch on your almonds before you get extremely hungry, otherwise; you will finish up eating more than what is required.
Avocados smother hunger when consumed in moderation. They contain monounsaturated fat (giving it the creamy texture), which is heart healthy and is filled with fiber. Our body takes a long time to digest these fats. The soluble fiber gets converted into a thick gel, which slows down the digestion. Avocados can be eaten in a variety of ways. You can slice them to create sandwiches and salads, mash them for spreads and dips, and blend them to make a smoothie or add a bit a honey for a sweet lingering taste. Salt, pepper and lime also make the taste pleasant.
Oatmeal is rich in carbs, which are slow to digest, keeping you fed for long. It suppresses “Ghrelin”, the hormone that causes hunger. Oatmeal also contains beta glucans, which is a kind of soluble fiber, giving it a goopy, thick texture. It traps bile and carries it out of the body, thereby, lowering cholesterol. Because it is low on glycemic index, it is good for people suffering from diabetes. ½ cup oats contain five grams fiber.
Yogurt contains protein and has great potential for burning fat. The creamy, thick texture tricks the body into believing that it’s full. You can add nuts or fruits to it in order to make it more delicious or make a dip from it. One cup of yogurt has 150 calories only.
5. Flax Seeds
Rich in omega 3 fats and fiber, flaxseeds also contain protein. Though, they appear tiny, they take up a lot of space in your tummy, making you feel fuller. Because our bodies are incapable of digesting the hard shells of flaxseeds, it is needed that you first ground them to avail all their benefits. Add one tablespoon of these seeds to your yogurt or morning smoothie, or sprinkle some of it on your salad.
Apples suppress hunger in a number of ways. First of all, they are full of pectin and soluble fiber, which keeps you full. Secondly, they boost one’s energy level and regulate one’s glucose. Thirdly, the natural sugars assist in maintaining your blood sugar at a healthy level. And, the fourth reason has more of a psychological basis. Apples require quite some time to chew down, thereby; slowing your body and giving you time to believe that you aren’t hungry anymore. So, besides keeping the doctor away, they also keep your hunger at bay.
7. Cottage Cheese
A healthy option to snack on, cottage cheese is preferred by both bodybuilders and dieters. When compared to other types of cheese, it contains lesser fat and is an excellent source of casein (a type of protein), which is known to suppress appetite. You can enjoy this delicious food item with black pepper for a fresh savory taste or add it to your fruit for a sweet flavor.
Fun fact- By weight, cottage cheese is made up of 10% protein!
Pulses or legumes are a wonderful source of protein. These include peas, beans, chickpeas and lentils and can be savored in salads, soups, stews, etc. Rich in complex carbohydrates, which are known as oligosaccharides, and resistant starch as well as soluble fiber, legumes slow the digestion of your body. Research shows that legumes also reduce your appetite at a chemical level, slowing the draining of your stomach.
Opting for soups in your diet is easy because besides being full of good health, most of them taste good too. Because their water content is high, they suppress appetite for long and aid in your weight losing program due to being low in calories. You can have it as an appetizer or as a snack. It will fill you up, making you go easy on the main meal. Remember to pick broth based version over a high in fat, creamy soup.
All pervasive hunger monsters can be battled and killed with a small portion of a well made salad before every meal. High in fiber, a few excellent salad ingredients would be spinach, lettuce, cabbage, cucumber, broccoli, etc., which make for a delicious treat. One or two servings of a healthy salad are sufficient to trick your brain into believing that it has had enough nutrition and calories. It is suggested to eat your salad about 20 minutes prior to your full meal so that your brain can effectively signal to your stomach that it is full and doesn’t require to eat all that much! Smart work, brain!
11. Dark Chocolate
Isn’t this the happiest news of your life? Yes, you can enjoy a piece (or even two) of the very delicious dark chocolate the next time, you have a sweet craving. Remember to pick a slab that contains 70 or more percent of cocoa. Basically, a little bit of dark chocolate reduces your cravings as the bitter taste hints your body to lower your appetite. Also, it contains stearic acid, which slows down digestion, keeping you fuller for a longer period.
The 11 food items are sure to help you in the ‘God, please control my hunger mission’. And since they will keep you fed and full, you wouldn’t be starving yourself in the process. You can also try oranges, bananas, grapes, watermelon, popcorn (watch that butter), carrots, apricots and fruit smoothies for the purpose. These will not only add to make yummy food options, but will also keep you healthy and glowing.