Hunger is a common complaint among those who are on a reduced calorie diet plan to lose weight. It is also the reason why most people give up on a fat loss diet plan and regain the weight they lost.
No matter how much willpower you have, you’ll eventually succumb to hunger pangs and cravings. Food is simply too hard to resist.
What if you can eat more and still lose weight?
This is achieved by eating foods that suppress appetite. When you don’t have to fight hunger, you are more able to stay on a fat loss diet plan and succeed in losing weight.
Here are the 3 top foods that suppress appetite.
1. Lean protein
Protein is great for suppressing appetite and increasing satiety, so eat some lean protein foods with every meal.
Good sources of protein foods: eggs, lean meat, fish, cheese, Greek yogurt and legumes.
Protein powder is the other option. However, it is best to choose protein foods over protein powder. The former takes longer time to digest and keeps you feeling fuller.
Fiber is bulky and yet low in calories. It slows down the rate of at which food is absorbed into the bloodstream. This prevents insulin spikes and hence, keeps appetite under control.
Sources of fiber: vegetables, fruits, whole grains and legumes.
(Photo by Martin Cathrae)
The American Heart Association recommends 25-30 grams fiber intake per day. For those who are not fulfilling your daily intake, you may want to take a fiber supplement.
3. Dietary fats
Fats suppress appetite and enhance satiety through their effects on appetite hormones and by delaying gastric emptying (emptying of food from the stomach to intestines).
When fats are consumed with carbohydrates, they slow down digestion and absorption of the latter. Blood sugar and insulin levels are moderated, so you are less likely to experience hunger.
Sources of healthy fats: olive oil, coconut oil, nuts, avocado, fish oil, krill oil and grass fed organic butter.
By eating nutritious foods that suppress appetite, you can overcome hunger and cravings without compromising your weight loss progress.
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