Losing weight is one of the most common struggles faced by today's generation. Wrong diet and sedentary lifestyle are the leading reasons for obesity. When people become aware of weight gain, opt for a rigorous and unhealthy diet. After one such child to enter into a vicious circle when you eat more and are fatter faster.
Weight loss following simple equation: burn more calories than they provide. How to lose weight quickly you can reduce your calorie intake. But how can you fight hunger? The answer lies in foods that reduce your appetite so you never have to feel hunger. Fortunately, there are many healthy foods that can curb your appetite naturally. Here are some of them:
Apple
Apple a day not only keeps the doctor away, but you and keeps you from feeling hungry. Apples are low in calories and fat, but they are also excellent for appetite suppression, because they contain more fiber. Fiber helps you feel full longer because it expands in the stomach so it takes less food to satisfy hunger and prevent overeating. Apples contain natural sugars that maintain healthy blood sugar levels.
Research conducted in Brazil 2003rd , found that overweight women who ate three small apples or pears a day as part of a healthy diet lost significantly more weight than those who ate no apples. The study also showed significantly greater reduction in blood glucose levels among those who ate the apple and pear as compared with those who did not.
Oatmeal
Oatmeal is high in fiber. It contains good carbohydrates that burn slowly and thus make you feel less hungry.The high fiber content gives a feeling of fullness more quickly. Additionally, oatmeal is ideal for diabetics because it has a low glycemic index. You can enrich this mighty breakfast with milk, or better yet, flax seeds!
Pine nuts
Pine nuts contain pinolen acid, natural polyunsaturated fats that fight hunger. Research in 2006. was made to pinolen acid stimulates two well-known appetite-suppressing hormone, cholecystokinin (CCK) and GLP1 (glucagon peptide). CCK and GLP1 suppress the appetite by sending signals to the brain to reduce cravings. As part of the study, 18 women reported a 29% reduction in the desire for food intake, a 36 percent reduction in food intake. Also, pine nuts have the highest amount of protein, and to ensure a constant supply of energy. Thus, a healthy serving of pine nuts suppress appetite during the day if you want to lose weight.
Flax
Besides being an excellent source of omega 3 fatty acids, flax is also rich in fiber. The more members you eat at each meal, it will take more time to blood sugar levels rise. As a result, hunger hormones do not attack. The best part is that you can sprinkle flax seeds on everything you eat, salad, smoothie, sandwich.
Water
If you crave for food, and you know that your body has everything you need, you need to drink more water. Water, drink calorie-free, it may be best for the suppression of appetite, if you want to lose weight. Drinking water throughout the day and when you feel hungry fool the brain that the stomach is full. Recent studies have found that people who drank two cups of water before meals lost about 7 pounds in 12 weeks compared to the loss of 5 kg in people who did not drink the water.
Green tea
Green tea is known for its antioxidant benefits. However, it can also stimulate the release of hormones that can control or limit the need for food. Green tea speeds up your metabolism and provide energy. It also increases fat burning and helps you burn up to 43% more fat.
Whey Protein
Whey protein will help build muscle, but also help in reducing weight. Research shows that whey proteins have an effect on the hormones that promote satiety. In a study conducted in Australia, 22 healthy lean men consumed whey protein, tuna, turkey. The researchers found lower levels of glucose in response to the whey protein group compared with those who ate other proteins. Whey proteins have many other benefits including enhanced immune function and regulation of blood pressure.
Soups
Any dietitian will recommend at least two serving of soup with few calories, if you're on a diet.Soups suppress appetite due to high water content, and help in weight loss due to calories. Meat and vegetable soups are the best options! A study conducted by researchers at Pennsylvania State University found that men and women who consumed two servings of low-calorie soup daily lost 50 percent more weight than those who consumed the same number of calories from snacks.
Salads
Eat a small salad before a meal to avoid overeating. The high fiber content may delay the entry of glucose into the blood stream and you will not feel hungry very quickly. A study published in the Journal of American Dietetic Association states that women who ate a simple salad 100 calories before dinner consumed 12 percent fewer calories during the meal.
Dark chocolate
Of all the foods mentioned in the list, this will be easier to include in your diet. Remember, only very small amounts of dark chocolate good for you. Bitter taste of pure dark chocolate helps in suppressing appetite. Some studies show that antioxidants from dark chocolate can act as suspresors appetite and thus, help you lose weight and blood sugar contrasts.
Forget extreme diet and enjoy the food!
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