Nutriciologist names 10 foods that reduce appetite

certified clinical geneticist, nutritionist, expert of UniProf Academy of Physicians

What foods help to control appetite?

Each of us has at least once caught ourselves thinking about snacking or what to eat to avoid feeling hungry, especially when there is no time for a full meal.

There are people who feel the need to constantly satisfy their appetite or who need large amounts of food to feel full. Such feelings can be due to various factors:

• Age;
• metabolism;
• mood;
• lifestyle, etc.

But is it possible to snack and feel satiated without harming your health? We tell you about the foods that give you a stable feeling of satiety without the need to constantly consume large quantities of them.

Apple

And other seed fruits are rich in fiber and help temporarily “dull” the brain’s response to the desire to eat more. In addition, dietary fiber stabilizes blood sugar levels. Such fruits are best eaten with the peel – it is in it the most fiber.

And what useful things can be prepared from apples, read in the article at the link.

Nuts

A rich source of fiber, stays in the stomach longer than carbohydrates, and therefore also helps to “restrain” appetite. In addition, they contain essential fatty acids.

But any nuts contain a lot of calories, so you should not abuse them. A small handful will be more than enough to not feel hunger and at the same time do not gain extra pounds.

Salmon

And any other fish high in omega-3 fatty acids. Gives you a feeling of quick satiety and keeps you feeling fuller for longer. And the healthy fats won’t overload the body with cholesterol.

Lentils or beans

Lentils and other beans are rich in resistant starch, a carbohydrate that passes through the stomach undigested and is fermented in the large intestine. This process forces the body to use stored fat as fuel. By doing so, legumes not only provide extra protein, but also force the body to burn fat to activate metabolism, thereby also affecting appetite and nutritional needs.

Potatoes

Just like legumes, contains starch, which “suppresses” the feeling of hunger. And cooked in a jacket potato contains resistant starch, which satiates the body and does not increase body weight. Potatoes are more filling than rice, bananas or bread. But when cooking, it is best to avoid oil as it increases the glycemic index of the dish. The only exception is olive oil.

Oatmeal

A porridge that allows you to retain a feeling of satiety longer, as it slows digestion, promotes the absorption of carbohydrates and reduces cholesterol. Cooked from whole grains it contains fiber, starchy carbohydrates, vitamins, minerals and healthy fats.

Eggs

The richest source of easily digestible protein and healthy fats (especially if the yolk is liquid). They give a feeling of satiety, keep the body alert without increasing appetite for several hours.

Soup

Cooked on a quality broth, soup is a rich source of protein and amino acids. It helps to keep you satiated for a long time and reduces appetite.

Vegetables

Fiber helps to reduce the feeling of hunger. By eating any vegetables (especially seasonal vegetables), you will not only not overeat other foods, but also saturate your body with vitamins and trace elements. However, vegetables are not for everyone. In some cases, they will do more harm than good. Read more in the material at the link.

In addition, reduce unnecessary snacking will help water. Often we confuse hunger with thirst. In this case, it is important that the drink was not too cold, as it can have a bad effect on the digestive system and make it difficult to digest food.

It is also important to chew your food well. Hunger lasts for about 20 minutes after we start eating. If we chew thoroughly, we don’t need a lot of food, we feel full faster, and we not only don’t overeat but also help digestion.