- Water
The calorie content of water is a feast for those who are losing weight: zero calories in its pure form. Nutritionists often recommend drinking a glass of water 15-20 minutes before meals, then during the meal, you will eat much less.
Nutritionist advice “” is not so simple: sometimes our body confuses the sensation of hunger and thirst (!), so drink water when it seems to you that you are hungry… This is a good way to keep yourself from really eating extra calories.
By the way, a whole food system has even been developed on the basis of water – a water diet or a diet for the lazy.
- Apples
This fruit contains not only useful vitamins and minerals, but also fiber, thanks to which a quick feeling of fullness comes, which means that appetite is suppressed.
Apples are good as a snack between meals as they are low in calories ().
- Flax-seed
This protein source is rich in fatty acids and soluble fiber, making it ideal for those looking to control their appetite. Flaxseed can be added to your diet, making you feel full faster and longer, while eating less in one meal.
- Almonds
Almonds are a source of healthy fats. Even a small handful of almonds is enough to feel full, which is why it perfect for a snack… However, nuts in general, and almonds in particular, have the following feature – they do not immediately suppress appetite. Therefore, you should not get too carried away with almonds: if you eat too much, you will feel a heaviness in your stomach, because nuts are hard to digest, and they are also very high in calories ().
- Avocado
Avocado contains oleic acid. When it enters the body, the brain receives a signal of satiety. Avocados also contain healthy vegetable fats. They are quite nutritious and digest quickly, but give the body a feeling of fullness for a long time.
- pulse
Legumes (peas, beans, lentils, chickpeas …) contain a lot of soluble fiber and complex carbohydrates and healthy proteins. They are digested more slowly by our body and give a long-lasting feeling of satiety. In addition legumes can curtail our appetite on a chemical level: special ingredients promote the release of the hormone It slows down the emptying of the stomach, again helping us to stay full.
- Caffeine
It is believed that caffeine suppresses appetite, but this is only partially true: caffeine causes different reactions in men and women. According to research, consuming caffeine 30 minutes before meals results in men eating 22% less food. Also, when consuming 300 mg of caffeine (3 cups of coffee) in men, the sympathetic nervous system is activated, which causes additional energy expenditure. When caffeine enters the female body, the mechanism of energy conservation is activated, therefore the presence of caffeine does not in any way affect the amount eaten.