We all dream of eating anything and not worrying about our weight. Fortunately, there are many tasty and healthy foods that can help you reduce your appetite and keep you from getting fat.
1. Red fish
Contains many proteins and essential omega-3 fatty acids. This combination of nutrients helps you feel full for a long time. Plus, red fish are very beneficial for your health. Consuming it regularly decreases the risk of obesity, diabetes and cardiovascular disease.
2. Avocado
It is an excellent source of essential fatty acids, and its oleic acid prolongs the feeling of fullness, which allows you to absorb fewer calories later. An experiment led by researchers in California showed that people who had an avocado for lunch wanted to eat 40% less 3 hours after eating.
3. Coffee
Caffeine helps burn calories and break down fat, as well as control appetite. Drinking coffee 30 minutes before meals will affect your hunger. Usually, it is recommended for those who are losing weight to drink 2 cups of natural coffee a day (about 200 mg of caffeine). However, caffeine is not for everyone, so that such large doses will not harm your body.
4. Chia seeds (Spanish sage)
These seeds can absorb 11–12 times their weight in water. This helps to fill the stomach and create a feeling of fullness. At the same time, the appetite falls.
5. Coconut oil
This oil differs from others in that it contains mid-link fatty acids, which are absorbed by the body in a different way and have a positive effect on metabolism. Coconut oil promotes calorie burning and belly fat loss. In addition, recent studies have shown that people using this product throughout the day end up eating 256 calories less than their normal intake.
6. Eggs
It is an inexpensive and nutritious source of protein that keeps you feeling full. According to scientists, those who eat eggs for breakfast consume fewer calories and lose weight. During the experiment, people on a low-calorie diet were divided into two groups. In the first group, the subjects ate eggs for breakfast, and in the second, traditional toast and cereal. It turned out that those who ate eggs lost 65% more weight than those who did not.
7. Chilli
Hot peppers contain capsaicin, a chemical that reduces appetite and helps burn fat. Even one gram of red chili peppers suppresses hunger and helps you lose weight. However, for people who usually eat spicy foods, this diet does not work. Perhaps they have developed a tolerance for this kind of food. Therefore, to prevent this from happening, it is not recommended to add chili to food on a daily basis.
8. Spinach
It contains thylazoids that increase the content of the hormone leptin. This hormone regulates energy metabolism and controls hunger. Thus, thylazoids suppress appetite, leading to weight loss. 100 g of spinach every day is enough to achieve the desired effect.
9. Green tea
Contains two weight loss ingredients, caffeine and catechin. The first burns fat and reduces appetite, while the second speeds up the metabolism and also allows you to get rid of fat. The combination of these two components in green tea makes the body burn calories more efficiently. Those who are losing weight are recommended to drink 250-500 ml of green tea a day.
10. Lentils
Lentils are extremely beneficial as they contain a lot of folate, iron, potassium, thiamine and magnesium. It is also rich in protein and fiber, both of which effectively fight hunger as it satiates but does not contain many calories. Another plus is that lentils are easier to cook than other legumes.
11. Ginger
Gingerol in ginger root can help you lose weight. Studies have shown that regular use of gingerol can help you shed unwanted pounds. It also controls the level of leptin, a hormone responsible for energy metabolism and reducing hunger.
12. Oatmeal
Real oatmeal (not instant oatmeal) contains a lot of fiber, which saturates the body for a long time. According to research, people who have oatmeal for breakfast experience less hunger and eat 31% fewer calories at lunch than those who do not start the day with porridge.
13. Natural yogurt
Overflowing with protein that quenches your appetite for a long time. Also contains probiotic bacteria useful for digestion. Surprisingly, low fat yogurt contains a lot of sugar, so it’s best to avoid it. But a fat-free product reduces the risk of obesity and type XNUMX diabetes.