Has your stomach ever growled in anticipation of lunch even though you just ate breakfast? If so, you are not alone. At some point, we have all fallen victim to this raging appetite, which can lead to eating snacks that are high in calories, sugars, and fats – all of which will no doubt lead to weight gain. So, should you ignore your cravings and just starve yourself? Absolutely not. Doing so will lead to overeating later in the day and most likely still on non-weight-loss-friendly foods. And, it certainly is very challenging to manage your weight or lose weight when you are constantly feeling hungry. Instead, eating can actually suppress your appetite. This may sound contradictory, but the key is choosing the right foods. Below are some extra-satisfying foods to eat to keep your appetite in check and your weight-loss efforts on track.
- Eggs: A recent study from the Pennington Biomedical Research Center in Baton Rouge, L.A. found that overweight people who ate eggs for breakfast took longer to feel hungry than those who did not eat eggs for breakfast. The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps the stomach feel full. Eggs are a perfect combination of protein and fat, so they are more satisfying than other breakfast foods. Worried about cholesterol? Do not be. Despite the high content found in yolks, eggs are not the main culprit in raising blood cholesterol. If you are still concerned, then just go for the egg whites. For more information about eggs and some eggs-tastic weight-loss recipes, check out this article.
- Avocados: The green, creamy flesh of an avocado is not just tasty. It is also filled with fiber and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. Foods high in fiber and rich in fat take longer to digest, which means you will feel less overall hunger and ultimately take in fewer calories. Research also shows that avocados’ oleic acid, a monounsaturated fat, tells your brain that your stomach is full. Just remember that, nutritious as they are, avocados are high in calories, so stick to snacking on only 1/8 of one each time. For more information about avocado and some avocado-licious weight-loss recipes, check out this article.
- Water: There are lots of reasons to raise your glass for water. Water is critical for keeping your organs, joints, tissues, and the digestive system functioning well. And, water can also curb your hunger. In fact, one study showed that participants who drank two cups of water before a meal ate 75-90 fewer calories than people who drank no water at all.
- Greek Yogurt: Rich in calcium and low in sugar, Greek yogurt is protein-packed, which is one of the main ingredients that will make your body feel satisfied. A typical six-ounce serving has about 15-20 grams of protein, which is twice the amount found in regular yogurt and is about the same as in a piece of lean meat. However, keep in mind that yogurt products do contain milk sugars and that there are varying amounts of fats. So, remember to look at the nutrition label to make sure that what you are picking will not only fill you up but also be helpful for your weight-loss diet plan.