Content
Foods that reduce appetite and suppress hunger should be introduced into the diet of people who want to lose weight. The part of the brain located in the hypothalamus is responsible for the feeling of satiety. Increased appetite does not always cause the need for food. Sometimes the problem occurs due to hormonal disorders or nervous disorders.
What foods lower appetite
Each product has a specific nutritional value. Not all of them help to quickly cope with increased appetite. For example, an apple only exacerbates an attack of hunger by irritating the stomach walls with acid. Therefore, for snacks, you need to use hearty foods with high nutritional value. When consumed, the likelihood of overeating is reduced. But at the same time, useful substances will enter the body in the right amount.
The most common foods that reduce appetite for weight loss include:
- oatmeal;
- eggs;
- citrus fruits;
- dried fruits;
- avocado;
- ginger;
- fatty fish;
- dairy products;
- legumes;
- bran.
If the appetite remains high after a meal, the problem may be psychological. It is necessary to wait a while after leaving the table, since saturation does not occur immediately. Appetite due to psychological discomfort should be treated with sedatives. Their doctor prescribes on an individual basis.
List of the best appetite suppressants
To reduce appetite while losing weight, it is enough to understand how foods cause a feeling of fullness. Attention should be paid not only to snacks, but also to the main meals. Foods rich in iodine speed up the metabolism. Fruits that contain serotonin reduce appetite and have a beneficial effect on mood. Coffee amino acids have a similar effect. They restore energy reserves, thereby creating the illusion of satiety. Foods containing dietary fiber stabilize the digestive system and reduce the need for food for a long time.
Eggs
Among the foods that reduce the appetite of an adult are eggs. They are recommended to be eaten boiled for breakfast. The protein in the composition quickly relieves hunger and helps to build muscle. Eggs are advised to be consumed 2-3 times a week. The maximum amount per day is 1 piece. Such restrictions are due to the high content of cholesterol, which is able to accumulate in the vessels.
Citrus
The ability of citrus fruits to reduce hunger is due to the content of fruit acids. In addition, their presence contributes to the rapid burning of fat. The most effective appetite-reducing foods include grapefruit, tangerines, and oranges. Citruses are prohibited for people with increased stomach acidity. Other times, they can be a great snack option.The scent of citrus has been scientifically proven to reduce fatigue and improve mood.
Cottage cheese
The main distinguishing feature of cottage cheese is the content of casein. It is a protein that reduces appetite. In addition, cottage cheese contains less fat than other fermented milk products. It saturates the body with calcium, strengthening the musculoskeletal system. Curd can be used with any sweetener.
Fatty fish
Among the foods that reduce appetite, oily fish are especially honored. It contains unsaturated fats, omega acids and protein compounds. The complex of nutrients reduces appetite by replenishing the body's energy reserves. It is desirable to give preference to red fish varieties. Its regular use not only normalizes appetite, but also reduces the risk of developing diabetes and cardiovascular pathologies.
Fish should preferably be baked with vegetables or grilled. When fried, it is considered more difficult to digest. Certain types of fish can be used to make soup. It also copes well with hunger.
Bran
Bran has a lot of useful properties. They are added to meals to enhance their nutritional value. The product is high in fiber, which helps cleanse the intestinal and stomach walls. When consumed regularly, bran can reduce sugar levels in the body. Dietary fiber in their composition swells significantly when it enters the stomach. Due to this, the product reduces appetite and relieves the desire to eat for a long time.
Legumes
A distinctive feature of legumes is rich in fiber and protein. To reduce appetite, it is advisable to consume peas, lentils or beans. They can be a substitute for meat dishes. They are also added to soups. Lentils are in great demand among people looking to lose weight. The product has a low calorie content, but effectively restores the vitamin and mineral composition. Legumes are recommended for lunch.
Yogurt
Natural yogurt is one of the foods that reduce appetite. It not only quickly saturates, but also stimulates the digestive system. It contains probiotic bacteria that regulate the intestinal microflora. Among other things, the product prevents the development of diabetes and obesity. Nutritionists recommend making your own yogurt. It is very difficult to find a truly quality product in stores.
Oatmeal
Oatmeal has powerful absorption properties. Due to the content of dietary fiber, it is able to remove salts of heavy metals from the body. At the same time, oatmeal has a low glycemic index and can restore blood sugar levels. Vitamin B, present in its composition, improves mood by increasing serotonin. Even a small serving of oatmeal reduces the need for food for a long time.
Avocado
Avocados are also among the foods that suppress appetite. It prolongs the feeling of fullness due to the presence of oleic acid in the composition. Avocados are added to vegetable salads and used to make sandwiches. The product goes well with red fish, tomatoes and herbs. In addition, it has a positive effect on taste buds.
Dried fruits
Dried fruits are great for a snack. They effectively reduce appetite, allowing you to reduce the number of calories consumed in the main meals. In addition, dried fruit satisfies the sweet tooth well. They contain a huge supply of minerals, which allows you to strengthen the heart, bones, teeth and blood vessels.Dried fruits are often used to normalize peristalsis and relieve constipation. The most useful dried fruits include:
- raisins;
- dried pears;
- dried apricots;
- dates;
- dried apples.
Ginger
Ginger must be present in the diet of people watching their weight. It contains gingerol, which helps burn fat. The desired effect is achieved by regulating the amount of leptin. He is responsible for energy metabolism in the body. Due to its vitamin C content, the product has powerful antioxidant properties. Amino acids accelerate the process of cellular restoration. Ginger is added to tea and cooling drinks. Pickled, it is used as a snack. Ginger has a mild laxative effect on the digestive system.
Rules for the use of foods that reduce appetite
To reduce appetite, you need to not only monitor the quality of food, but also follow certain rules. First of all, it is important to ensure that you have regular food intake, preferably at the same time. In addition, it is necessary and proper to snack. When using flour products, chips, snacks and purchased yoghurts for these purposes, hunger will only increase.
Sometimes thirst can be disguised as an excellent appetite. In this case, the solution to the problem will be to drink clean water or hot tea. You also need to adhere to the following principles:
- the first meal should be dense, and dinner should be light;
- if you experience severe hunger before going to bed, you should drink a cup of green tea or a glass of kefir;
- walks in the fresh air significantly reduce appetite;
- to reduce appetite between meals, you should eat foods with slow carbohydrates;
- for quick satiety, you need to eat more hot and less cold dishes;
- a glass of clean water perfectly relieves hunger;
- it is advisable to give up foods high in sugar;
- to reduce appetite, it is necessary to normalize metabolism;
- protein and fiber must be present in the diet.
If the recommendations described do not reduce appetite, you should consult your doctor. Increased hunger can be the cause of endocrine disorders in the body. In this case, drug therapy will be required.
Conclusion
Foods that reduce appetite and suppress hunger should be consumed in moderation. Otherwise, their beneficial properties are neutralized. Overeating further exacerbates the problem of increased appetite.
