HEALTH DIET & FITNESS
12 Foods That Make You Eat Less
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Woman eating apple
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When you re trying to lose weight, cutting back on the amount you eat is a given but
feeling hungry all the time is one of the major reasons why most diets fail wit
hin a week. Still, you can silence your grumbling stomach without consuming extr
a calories. In fact, eating certain foods sends a signal to your brain that you re
done eating, and quiets your appetite. Shut out the ice cream pint that s calling
your name by eating these healthy and satisfying foods.
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Apples
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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.
Avocado
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 d
id 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.
[Link] Best Foods for Fiber
Beans, chickpeas, lentils
Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich supe
rfoods 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 publishe
d in the journal Obesity found that people were 31% more satisfied after a meal
when it included pulses.
Soup
In a Penn State study, people who slurped a bowl of low-calorie, broth-based sou
p before their lunch entres 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, says Beth Saltz, RD, owner of nutrition
[Link].
Pickles
Pickles, sauerkraut, kimchi, and other fermented foods have short-chain fatty ac
ids (SCFAs), and recent research in the Annals of The New York Academy of Scienc
es found 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 ai
d weight loss, though research is inconclusive.
Chili powder
You may already know that capsaicin, the compound in chilis that gives them thei
r kick, fires up your metabolism. Recent research from Maastricht University in
the Netherlands shows that adding heat to your meal may also control your appeti
te. The study, which was published in the journal Appetite, found that adding 1/
4 tsp of chili pepper to each meal increased satiety and fullness. What s more, so
me participants were only allowed to consume 75% of their recommended daily calo
rie intake, but didn t feel any more desire to continue eating after dinner than t
hose who were given 100% of their daily calories.
[Link] Best Foods for Weight Loss
Dark chocolate
When you re craving something sweet, reach for dark chocolate. Research suggests d
ark chocolate can help reduce blood pressure and protect the heart and brain. It s
also more filling than milk chocolate and may help curb cravings for both sweet
and salty foods, according to a study in the journal Nutrition & Diabetes. In f
act, participants consumed 17% fewer calories at a meal following a dose of dark
chocolate.
Eggs
Starting your day with eggs will leave you satisfied until lunch. The power s in t
he protein: research from the University of Missouri at Columbia suggests that e
ating a 300-calorie breakfast made up of 30 to 39 grams of protein (think: eggs
and sausage) reduces hunger pangs and increases fullness during the time between
breakfast and lunch. What s more, the research revealed that high-protein breakfa
st eaters consume fewer calories throughout the day.
Nuts
Nuts are another filling food that may help you eat less. In a British Journal o
f Nutrition study, obese women who paired either 1.5 ounces of peanuts or 3 tabl
espoons of peanut butter with Cream of Wheat cereal and orange juice felt fuller
for up to 12 hours after finishing breakfast than those who didn t eat the peanut
products. Nuts are essentially designed by nature to control appetite because th
ey re rich in healthy unsaturated fat, along with bonus protein and fiber, says Cyn
thia Sass, MPH, RD, Health contributing nutrition editor. Together, the three nu
trients slow digestion and regulate blood sugar when combined with carbs like fr
uit, oatmeal, or brown rice.
[Link] Best Foods to Eat for Breakfast
Oatmeal
Consider ditching cereal for warm, gooey oatmeal. Oatmeal will keep you feeling
fuller longer, suggests a study in the Journal of the American College of Nutrit
ion. Participants were served 250 calories of cereal or oatmeal with 113 calorie
s of milk. The oatmeal-eaters were satiated longer, and they also experienced a
greater reduction in hunger and a decreased desire to eat compared to ready-to-e
at cereal eaters. Why the difference? Oatmeal is higher in fiber and protein and
also has higher amounts of beta-glucan the sugars that give oatmeal its heart-hea
lthy properties, hydration, and molecular weight compared to ready-to-eat cereal
s.
Water
Being low on H2O can trick you into believing you re hungry. Why? The symptoms of
hunger are similar to those of being dehydrated: low energy, reduced cognitive f
unction, and poor mood. So next time you re craving an afternoon snack, drink a ta
ll glass of water and wait 10 minutes. Chances are, your hunger pangs will pass,
and you ll have saved hundreds of calories.
[Link] Surprising Causes of Dehydration
Whey protein
Dairy whey one of the two proteins that make up milk products may be the most fillin
g type of protein. According to a study published in the journal Appetite, peopl
e who drank whey protein ate 18% less two hours later than those who had consume
d a carbohydrate drink. Use whey protein powder to give smoothies a protein punc
h.
This article originally appeared on [Link].
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