“An apple a day keeps a doctor away” and hunger at bay. Apple is a great source of soluble fiber and mainly pectin. These bulky fibers take a lot of time to chew which helps your stomach to signal your brain when you have achieved satiety and thus prevents overeating. It also avoids absorption of additional calories and carbs which reduce extra fat storage in the body. Apple with its hunger satiating fiber and water content will keep your belly full for a long period and will prevent you from reaching out for a high-calorie nibble.
Ginger controls our appetite, that means it will help reduce craving and fulfill your hunger. It acts as a stimulant that moves through a slow pace through the gastro intestine and energies the body through the bloodstream. It has high antioxidant properties, has a cholesterol-lowering effect and reduces gastric secretions. Ginger is used widely for its medicinal properties and can be added to our diet as a spice or condiment.
3. Oat bran
Bran contains a unique type of soluble fiber that is called beta-glucans that exhibit remarkable health properties and is beneficial for weight loss. Oat bran is low in calories and has satiating fiber that after digestion soaks up water and increases by volume, thus giving you a feeling of fullness. It also reduces the absorption of calories from the intestine which keeps blood sugar level stable.
The live bacteria present in yoghurt maintains a clean digestive system and provides you with exceeding health benefits. Yoghurt is a great source of easily digestible proteins, vitamins, minerals and other micronutrients. A small portion of yoghurt provides you with thiamine that helps maintain your appetite and growth. Yoghurt boosts your immunity, develops resistance to fight diseases and helps in weight loss.
Eggs have been proven to make us feel full for over a longer period. Eggs suppress the hormone Ghrelin that acts as an appetite booster. It also contains good quality protein that keeps you at bay from cravings. Eggs can be a great addition to your diet if you want to shrink your waistline, eliminate your cravings and keep a check on your blood sugar.
Hot peppers not only add delicious heat to your dishes but also provide an array of health benefits. Red pepper in known to have capsaicin which has anti-inflammatory effects kills off cancer cells, prevents against risks of cardiovascular disease and boosts up your metabolism and increases energy expenditure. On the other hand, cinnamon is known to have blood sugar lowering effects and delays emptying of the stomach. So layer your dishes with bell pepper or sprinkle it with cinnamon to add a lick of flavor and health.
Legumes and pulses such as chickpeas, beans, lentils, and peas are an excellent source of protein. They are rich in complex carbohydrates called resistant starch and oligosaccharides which slow the process of digestion. The protein and fiber have a combined effect which delays the emptying of our stomach and keeps us sated for a longer period of time.
Avocado is full of healthy monounsaturated fatty acids and fiber. These monounsaturated fatty acids take a long time to digest and in turn keep you full. An excellent source of soluble fiber, avocados slow the process of digestion. Though avocados are high in calories and fats, an avocado a day can help you get a healthier heart, glowing skin and reduce your cravings.
9. Dark chocolate
Consumption of dark chocolate has incredible health benefits. A few squares of 70% dark chocolate slows down your digestion process and triggers your “feel good” hormones. A piece of dark chocolate keeps you satisfied and you can treat yourself with a piece on a diet too.
Salmon is a potent source of protein and is a rich source of omega 3 fatty acids. These polyunsaturated fatty acids have been shown to induce hormonal changes that significantly suppress appetite. It is also a good source of vitamin D which plays an important role in fat metabolism and weight management.
11. Chewing gum
Chewing gum can not only freshen your breath but also manage your hunger, reduce cravings and aid in weight loss. The biggest benefit of chewing gum comes if you reach out for a stick of gum instead of unhealthy snacks when you feel like nibbling in between meals. Chewing gum does not help you to lose weight, but it helps you to shave calories.
12. Flax seeds
Flaxseed is a good source of fiber, omega 3 fatty acids, and Protein. The tiny seeds do not take too much space in our stomach but they help in suppressing appetite. Our bodies cannot digest the hard shell of the flax seed and this in turn provides its benefits. Consume ground flax seeds with your early morning smoothie on top your salad with it and enjoy its nutty flavour.
13. Green tea
Green tea has been found to suppress hunger and the functional compound involved is catecholamines. Due to the presence of polyphenols, green tea increases thermogenesis and aids in fat burning. Green tea has high antioxidant properties which take care of your heart and it also helps in reducing anxiety.
Made from curdled soya bean milk, tofu is a rich source of protein, vitamin E, isoflavones, calcium, iron and has zero cholesterol. Soy protein unlike other plant-based protein is considered as a complete protein and it keeps you feel full from consuming fewer calories. Tofu is low in carbs and is the best source of protein for vegetarians and vegans.
Except for enhancing your memory, almonds are also a great source of healthy fats which keep you satisfied for a longer time. As long as you keep a check on your portions, almonds can be a great in-between snack. Couple of almonds can help you keep away from unhealthy snacks and satisfy your urge of munching.