How to reduce appetite and cravings
1. Make
your meals more filling
There’s ample proof that bulk, or fiber, suppresses hunger.
As a result, increase your intake of foods high in fiber, such as fruits,
vegetables, whole grains, and beans. The high water content of these foods also
contributes to your feeling full.
2. Eat
soup to curb your hunger
You'll probably consume fewer calories overall at that meal
if you start with a bowl of hot or cold broth or vegetable-based soup. Stay
with the low-calorie, high-fiber options like minestrone or soups made with
beans and vegetables instead of the creamy or high-fat soups for this job.
3. Curb
your hunger with a substantial salad
According to one study, those who ate a sizable (3 cups),
low-calorie (100 calories), salad before lunch consumed 12% fewer calories
overall. They consumed 7% fewer calories overall when they consumed a smaller
salad (1 1/2 cups and 50 calories). The same salads used in the study can be
made at home: Combine romaine lettuce, carrots, tomatoes, celery, and
cucumbers. Drizzle low- or no-fat dressing on top. But watch out for the greasy
salad! Even a tiny serving of a high-calorie salad can motivate us to consume
more calories overall at the meal than if we had not eaten any at all.
4.
Maintain your course of action
A little variation in our meals is beneficial and even
healthy. However, eating multiple courses at once can make you make a mistake.
The number of calories you consume at a meal will often increase if you add an
additional course unless it's a low-calorie salad or broth-style soup.
5.
Taking an orange or grapefruit each day can suppress the appetite
According to research, soluble fiber-rich low-calorie plant
foods like oranges and grapefruit let us feel filled more quickly and maintain
stable blood sugar levels. Better control over appetite may result from this.
Oranges and grapefruits have the highest fiber content out of the top 20 fruits
and vegetables!
6. Get
milk or low-fat dairy products
Whey and casein, two proteins that are known to be appetite
suppressors, can be obtained in greater quantities by increasing your
consumption of low-fat dairy products. And milk may be particularly effective.
A recent study discovered that casein wasn't as effective in suppressing
appetite as whey, the watery component of milk.
7. Blend
fat with your carbohydrates
but not excessively! Our fat cells release a hormone called
leptin when we consume fat. This is advantageous when discussing modest fat
intake. Studies have demonstrated that a deficiency in leptin (caused by a very
low-fat diet) can cause an insatiable desire. Naturally, we desire to go in the
opposite direction. But that doesn't imply we should choose a dinner that is
heavy in fat. According to research, those who consume more high-fat foods than
low-fat foods are more likely to be obese.
8.
Start taking in some soy
Along with carbohydrates, soybeans also contain fat and
protein. Simply put, this would imply that soybeans are more satiating and
likely to keep our cravings under control than the majority of plant-based diets.
However, a recent rat study raises the possibility that a certain soybean
constituent has definite appetite-suppressing properties.
9. Nuts
Because they are high in protein and fiber, nuts aid promotes
satiety. You may go between meals with a handful of these vitamins- and
mineral-rich nuggets. Even though the fat in nuts is healthy monounsaturated,
it is still heavy in calories, so limit you to a small bunch.
10.
Slow down on you're eating
At least 20 minutes pass before your brain recognizes that
you should quit eating because your stomach is now officially
"comfortable." You are less prone to overeat if you eat slowly
because the brain has time to catch up with the stomach.
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