Maintaining a healthy weight can be difficult if those hunger pangs keep you reaching for the cupboard. Eating foods that are low in fiber can cause you to feel hungry soon after you have eaten. However, eating more fiber causes blood sugar to rise at a slower pace and quells the hunger hormones. The key to maintaining healthy eating habits is to include foods that are nutritious and suppress appetite for longer periods of time.
Apples
Apples are full of fiber and their consistency requires more chewing effort, so they require that you invest more time in eating them. During this time, your body has more time to realize that it feels satiated. As a result, you will be less likely to overeat. Eat some apples with low-fat cheese cubes as a snack, or add them to a fruit salad and top them with nonfat yogurt for a treat. A 2008 "Appetite" study found that people who ate an apple early in the day reduced caloric intake at lunch by about 15 percent compared to people who ate no apple, but the same study noted that people who ate applesauce and drank apple juice felt less satiated than people who ate whole apples.
Flaxseed
Flaxseed oil is full of Omega-3 fats, but flaxseed in its raw form is particularly helpful for appetite control. A single oz. of flaxseed contains the Omega-3s but also contains 8 fiber grams. In addition, flaxseed is known to help prevent cancer and lower cholesterol levels. Enjoy flaxseed by tossing some onto salads, smoothies and vegetables.
Oatmeal
Real, slow-cooked oatmeal is high in fiber and it regulates blood sugar levels after you have eaten. As it ends up entering your bloodstream slowly, it keeps your energy levels in balance and it keeps you feeling full. Also, eating one single bowl of oatmeal per day can help reduce cholesterol. Add a small portion of butter and sprinkle some ground flaxseed or cinnamon on top to give it more flavor.
Salad
Raw vegetables, including spinach, broccoli and cabbage, are high in fiber and are low in calories. By eating a healthy salad prior to your meal, you will be likely to eat fewer calories than if you had not eaten a salad. You will also be able to maintain the full feeling for a longer period of time after your meal is over. Moreover, you will be adding lots of healthy vitamins and minerals to your daily diet.
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