Written By Admin
Saturday, June 25, 2016
Chomp on an apple approximately a half hour before a meal—the fiber and water from the apple will fill you up, so you’ll eat less, says Debra Wein, RD, president of Wellness Workdays, a leading provider of worksite wellness programs.
Eating half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. Women who did that felt 22% more satisfied and had a 24% lower desire to snack three hours later than on days they ate a calorically equivalent lunch without the avocado.
Beans, chickpeas, lentils
Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fiber, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite. A recent meta-analysis published in the journal Obesity found that people were 31% more satisfied after a meal when it included pulses.
Pickles, sauerkraut, kimchi, and other fermented foods have short-chain fatty acids (SCFAs), and recent research in the Annals of The New York Academy of Sciencesfound that they help strengthen the bond between the gut and the brain. SCFAs stimulate production of hormones that cross the blood-brain barrier and improve appetite signaling. Fermented foods also boast probiotics, the healthy bacteria that help digestion. Some experts believe probiotics may reduce appetite and aid weight loss, though research is inconclusive.
In a Penn State study, people who slurped a bowl of low-calorie, broth-based soup before their lunch entrées reduced their total calorie intake at the meal by 20%. Soups can take the edge of your appetite since they take up a lot of volume in your stomach, but with very few calories.