Managing your appetite, or your desire or willingness to eat, can play an important role in weight management and wellness. An excessive appetite can make it difficult to stick to appropriate portion sizes while consuming a reduced-calorie diet and lead to food cravings, feelings of emotional deprivation and unnecessary snacking. Healthy foods, such as complex carbohydrates, protein-rich foods and unsaturated fats, may reduce your appetite, enhance your physical health and ease the weight loss process.
Complex Carbohydrates
Complex carbohydrates, such as whole grains and starchy vegetables, provide rich amounts of vitamins, minerals and fiber. They are also low-glycemic, meaning they have a mild impact on blood sugar levels. According to a study published in the "American Journal of Clinical Nutrition," low-glycemic foods may help reduce your appetite. In the study, 28 adult males consumed breakfast meals containing 50 grams of carbohydrates with varying glycemic index scores. Three hours later, researchers measured participants' appetite sensations and found that low-glycemic meals reduced appetite more than high-glycemic meals. Incorporating complex carbohydrates into your breakfast and other meals may provide similar appetite-suppressing benefits. Examples of nutritious complex carbohydrates include 100 percent whole grain breads, pasta and cold cereals, brown rice, wild rice, air-popped popcorn, old-fashioned oatmeal, baked potatoes---with skin, sweet potatoes, butternut squash and pumpkin.
Protein-Rich Foods
Protein provides amino acids---building blocks of lean tissue. Protein also takes longer to digest than carbohydrates, according to the Mayo Clinic, which can enhance fullness between meals and result in weight loss. For improved heart health, opt for lean protein-rich foods most often, such as skinless chicken and turkey breasts, low-fat milk yogurt and cheeses, egg whites, tofu, legumes, tofu and lean meats. Legumes, such as lentils, split peas and beans, also contain rich amounts of fiber, which can further enhance satiation. Consume protein-rich foods as parts of nutrient-rich, balanced meals for best potential results.
Healthy Fats
While excessive fats, particularly saturated and trans fats, increase your risk for high cholesterol and heart disease, healthy fats---polyunsaturated and monounsaturated---promote wellness. Fats, too, digest more slowly than carbohydrates; thus, incorporating appropriate amounts of healthy fats into your meals can help you stay fuller longer. Fats also enhance absorption of nutrients, cognitive function, positive skin and hair health and emotional satisfaction from your foods. Examples of healthy fats include nuts, peanut butter, almond butter, pumpkin, sunflower seeds, flaxseeds, olive oil, canola oil, and fatty fish, such as salmon, tuna, mackerel, halibut, flounder and lake trout. Since fats are dense in calories, stick to reasonable portion sizes.
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