Reducing calories is essential for fat loss because it enhances the body's use of fat as fuel. However, dieting can often increase the appetite, making it harder to keep calories low enough for fat loss. Research indicates that certain foods are more effective than others for suppressing the appetite.
Oleic Acid
Scientists from Albert Einstein College of Medicine at Yeshiva University in New York studied the effects of fat consumption on the lipid hormone oleoylethanolamide, or OEA, in mice. Researchers discovered that oleic acid, which is found in olive oil, grapeseed oil and avocado, is converted to OEA in the small intestine. This, in turn, boosts satiety, according to researchers. They reported their findings in the October 2008 issue of the journal "Cell Metabolism."
Protein
In research reported in the July 2005 issue of the "American Journal of Clinical Nutrition," researchers from the University of Washington School of Medicine and the Oregon Health and Science University studied the effects of increasing protein intake on appetite and calorie intake. They found that subjects increasing their protein intake on a diet for two weeks reduced their appetite and consumed fewer calories compared with those who did not change their protein intake. Protein-rich foods include the following: chicken, beef, fish, nuts, beans and cottage cheese.
Apples
Researchers from Pennsylvania State University studied the effects of different forms of fruit on calorie intake. Participants consumed an apple, applesauce, apple juice with fiber or apple juice without fiber 15 minutes before consuming a test meal. Researchers discovered that subjects eating an apple reduced their appetite and consumed fewer calories at the test meal compared with those consuming applesauce and both juices, according to research published in the December 2008 issue of the journal "Appetite."
Skim Milk
In research published in the May 2009 issue of the "American Journal of Clinical Nutrition," researchers from the University of Western Australia studied the effects of skim milk vs. fruit juice on appetite control. They discovered that overweight men and women consuming 600 mL of skim milk with breakfast consumed significantly fewer calories at lunch compared with those consuming the same breakfast with 600 mL of fruit juice.
References
- "Cell Metabolism": The Lipid Messenger OEA Links Dietary Fat Intake to Satiety
- "American Journal of Clinical Nutrition": A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations
- "Appetite": The effect of fruit in different forms on energy intake and satiety at a meal
- "American Journal of Clinical Nutrition": Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women
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