The Best Foods To Reduce Appetite
When we follow a weight loss diet, it is normal to have moments of intense appetite and to feel the desire to ingest certain foods full of calories (whether they are sweet or salty). The same thing happens if, for some reason, we feel anxious or depressed.
To avoid such situations, we recommend some appetite- reducing foods that you can consume at any time.
Foods to reduce appetite
Many times we think we are hungry but, in reality, it is about other feelings: boredom, anxiety, depression, etc. When the urge to eat anything comes over us, we can finish a whole packet of chips or a dessert without realizing it.
In the case of people who are on a diet to lose weight, it is even more common to be attacked by these “peaks” in which you feel a greater need for food, especially if at breakfast or during main meals you have consumed fewer calories than those that the body would need.
If you want to get good results and if you want your efforts to be useful, we recommend that you consume a variety of foods to reduce your appetite. Keep in mind that they are not miraculous, but they can be useful for that purpose.
1. Greek yogurt
Unlike regular ones, this type of dairy product has been filtered to eliminate liquid whey and, therefore, is creamier and full of protein. When you get very hungry, you just have to eat a jar of sugar-free Greek yogurt which will provide 15 grams of good quality protein (the “normal” one only offers 7 grams).
This element satisfies the appetite more than carbohydrates and fats, and best of all, it does not have the same number of calories.
2. Seasoned cheese
With one or two cheese cubes you can satisfy your appetite. You can choose low-fat, low-salt options. The important thing is that you will receive a good amount of protein to eliminate hunger.
When you think you can’t wait a minute longer without eating and there is still time before the next meal, a small piece of aged cheese can be useful.
3. Black coffee
There are opinions for and against caffeine and its effects. However, drinking a cup of coffee a day is not bad for your health. Obviously, to this end we must fulfill some requirements: that it is black, that it does not contain sugar and that no cream, milk or other type of ingredient is added.
Coffee can improve metabolic work and suppress hunger. Its effects can even last for up to three hours after drinking.
4. Avocado
Another of the foods recommended to reduce appetite, as it provides many nutrients, including healthy Omega 9 fats (excellent for the circulatory system in general and the heart in particular). These fill us up faster than carbohydrates and proteins.
The vegetable oils with high oleic content that avocado possesses transform into a compound called oleoylethanolamide, which reaches the nerve fibers and sends the satiety signal to the brain. Furthermore, this fruit can be an excellent substitute for the usual condiments of sandwiches, salads or meat.
5. Olive oil to fight appetite
Much like avocado, olive oil provides a large amount of essential nutrients capable of fighting food anxiety. As if that were not enough, it completely changes the flavor of our dishes. For example, you can consume olives when you have a lot of appetite or dress your salads with this oil.
You will avoid the “empty stomach” feeling so common in some diets.
6. Vegetable broth
It is undoubtedly one of the best foods to reduce appetite for several reasons. Primarily because it contains hot water, which “fills” the stomach for a few hours. Secondly, because it is made up of different vegetables that provide satiating proteins.
You can prepare the soup with vegetables (carrots, courgettes, celery, beets) and consume only the hot broth in the middle of the morning or afternoon, for example, or blend everything to get a meal that definitively removes hunger.
Also, taking a few minutes to enjoy a good vegetable broth can reduce the stress or anxiety that lead us to eat more. A truly amazing option for the winter!
7. Red chilli to reduce appetite
If you love to eat spicy, you can take advantage of the benefits of chili which is useful, for example, to lose weight and keep hunger away. Adding this food to meals or appetizers can reduce the amount of calories that are consumed throughout the day.
The red peppers activate the receptors in the mouth that take care of the burning sensation. This causes a “fight or flight” response in the body, which leads us to avoid eating anything else. If spicy food isn’t your thing, you can simply add pinches of red pepper to pasta, pizza or chicken.
8. Fruit smoothies
Eating an apple or pear in the middle of the day is not the same as enjoying a nice smoothie containing different fruit. You can even add a banana once or twice a week. It is very simple and you can combine the fruit you like best.
Do not add sugar but just a little water to make it less dense. Innovate every day to enjoy a different smoothie. Apples, pears, peaches, grapes, oranges … any fruit is allowed. They are useful to cool us down in the summer.
