Whether you are trying to lose weight or just eat healthier, keeping hunger and cravings at bay is essential to reaching your goal. Staying satisfied throughout the day also means you can be more focused at work and push harder when you’re at the gym.
For the most part, fiber, protein and fat are considered the trifecta of satiety, as they take longer to pass through your digestive system, helping you stay fuller for longer.
Here are 10 foods to help curb your appetite.
Avocados get their creamy texture from healthy monounsaturated fats, which take a long time for our bodies to digest and, therefore, can help suppress appetite. They’re also an excellent source of soluble fiber, which forms a thick gel as it travels through the gut, slowing digestion.
Avocados are a versatile food — you can slice them up into salads or sandwiches, mash them up for dips and spreads, blend them into a smoothie or eat them whole with a spoon. Remove the pit and squeeze some honey into the hole if you like them sweet, or sprinkle salt and pepper, and add a squeeze of lime for a savory treat.
Flaxseed is rich in fiber and healthy omega-3 fats, and is also a source of protein. The tiny seeds don’t take up much room in your stomach, but they may help suppress your appetite. A Danish study published last year in Appetite found that when subjects were given 2.5 grams of flaxseed fiber supplements — about the same as a heaping tablespoon of ground flax — they reported feeling fuller when compared to a placebo, and also ate less when they were served lunch a few hours later.
Our bodies cannot digest the hard shell on flaxseeds, so they will need to be ground up in order to get the full benefits. Store flax in the freezer to help preserve the delicate omega-3 fats. You can add a tablespoon to your morning smoothie or yogurt, or even sprinkle it on salad for a bit of texture and nutty flavor.
8. Greek Yogurt
Greek yogurt is made by straining regular yogurt to remove most of the whey, which concentrates the nutrients, making this a high-protein appetite buster. The thick, creamy texture of the yogurt also helps to trick our bodies into feeling fuller. You can eat Greek yogurt as you would any other yogurt — add fruit and/or nuts to boost the satiety factor — or use plain Greek yogurt as a substitute for sour cream on its own or in a dip recipe.
Be wary of “Greek-style” yogurts — some brands get their thickness from the addition of cream, making them high in fat and not the best choice if you are trying to lose weight.
Although water passes through the digestive system quite quickly, it can still help decrease your appetite. Often we mistake thirst for hunger, especially when the mid-afternoon cravings hit. Sipping water and staying hydrated throughout the day helps you stay alert, so you can resist grabbing a candy bar or a coffee for that temporary fix. It also keeps your stomach from becoming completely empty, which keeps hunger levels down.
Drinking a glass of water before a meal can also help to fill your stomach temporarily, making it easier to manage your portion sizes when you actually sit down to eat…
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