Hunger is a huge hindrance to your weight loss goals. Not only is it uncomfortable, it can lead you to give in to the tempting, and often, unhealthy foods that surround us all day long!
Lucky for you, several studies have found compounds in certain foods that trigger a hormone release in the stomach that will leave you feeling full. Guess what else: these foods also set off neurotransmitters in the brain that help reduce cravings and suppress appetite.
Try eating more of these foods to help keep your hunger in balance!
Apples are full of soluble fibre which fills you up and ursolic acid, a compound that has been found to increase fat burning and might even promote lean muscle mass. A study published in Appetite
found that women who added three small apples a day (around 200 calories total) to their diet lost more than two pounds over 10 weeks. This was more than dieters who did not include apples. Be sure to eat the whole apple, rather than peeling it, as the ursolic acid and beneficial antioxidants are concentrated in the skin.
Beans (and peas, and lentils and chickpeas)
Beans, peas, lentils and chickpeas are really potent little edibles! They are full of fibre, are a great source of protein and have a low glycemic index which means your blood sugar won't spike. Journal of Human Nutrition and Dietetics,
recently published a study that found overweight people who ate a bean rich diet lost close to 10 pounds in 16 weeks while also improving their blood-cholesterol levels!
Breakfast is super important but a breakfast that contains 20-30 grams of protein is more or less perfection. A protein rich breakfast has been found to suppresses ghrelin, an appetite stimulating hormone, while elevating peptide YY and GLP-1, two hormones that enhance satiety. Recent studies have found that people who eat large amounts of protein in the mornings consume over 400 fewer calories during the course of the day.
Want to know more about the foods you eat? Check out our Meal Plan, which is easy to follow, comes with a recipe book, and a full Nutrition Guide that will answer questions you didn't even know you had about what you put into your body!
A study published in Nutrition, Metabolism & Cardiovascular Diseases
, followed 8,500 European adults and found that those who had a serving or more of European style yogurt every day were 20% less likely to become overweight and 38% less likely to become obese during the six year follow up than those who had less than two servings of yogurt a week. Greek yogurt has about twice the protein of regular yogurt and half the sugar.
Mangos are yummy and good for your diet! A study found in The Journal of Nutrition and Food Sciences
reported that people who eat mangos weigh less and have better diets than people who don't eat them. Among other things, mangos contain mangiferin, a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels.
Pistachios (and other nuts)
Although they are high in calories, nuts can be slimming. Studies have shown that people who eat nuts are usually thinner than those who don't. This is because nuts keep you feeling fuller, longer and their calories aren't fully absorbed by the body. In-shell pistachios give you a little bit more! People who eat in-shell pistachios tend to consume fewer calories than those who reach for the shelled version. It seems that shelling them yourself provides you with a visual cue as to how much you have eaten and encourages you to eat less! Make sure you keep these to just 10 or less, as they have 3 grams of fat per pistachio.
Source: Women's Health