Suppressing your appetite so you eat less food is one of the key ways to lose weight. If you are attempting to shed excess pounds, you will need to eat fewer calories than you are able to burn through physical activity. Many pills exist that help suppress your appetite, but certain foods might have the same affect without the negative side effects that can accompany diet pills. Adding these foods to your diet might help you reach your weight loss goals.
Skim Milk
Skim milk contains no fat and is low in calories, which makes it a healthy addition to your weight loss diet. This variety of milk also might help suppress your appetite so you eat less during the day. "The American Journal of Clinical Nutrition" reports that if you drink skim milk early in the day, you might consume fewer calories at lunch time. The journal notes that you are likely to feel more satisfied if you choose skim milk rather than a fruit drink, which will help suppress your appetite and enable you to take in fewer calories.
Foods with Protein
Protein foods are digested more slowly, which means that your stomach will feel full for longer amounts of time. The fuller you feel, the less food you are likely to consume, which can help you shed excess weight. Adding nutritious protein foods to your weight loss diet might help suppress your appetite and enable you to eat less. The Harvard School of Public Health reports that high-protein foods, such as beef, pork, poultry, fish and beans, help keep your blood sugar stable, which also has an appetite-suppressing effect by eliminating the feelings of hunger associated with low blood sugar.
Green Leafy Vegetables
Green leafy vegetables, such as spinach, kale and romaine lettuce, are low in calories and contain no fat. You can eat a large portion of green leafy vegetables without consuming too many calories. The vegetables also help suppress your appetite because if you eat a large portion you will feel satisfied without taking in more calories than you should to lose weight. Health Guidance recommends adding a low-calorie salad dressing to further satisfy you and turn off your hunger signals, which might help you eat less overall.
Foods with Fiber
Fiber works much like protein to fill you up and help you feel satisfied for a long period so you end up consuming fewer calories throughout the rest of the day. Foods with fiber fill you up, but they also turn off your hunger cues so you feel satisfied with fewer calories. Apples, pears, raspberries, beans, oatmeal and whole grains are all healthy sources of fiber that might help suppress your appetite.
References
- "The American Journal of Clinical Nutrition"; Skim Milk Compared with a Fruit Drink Acutely Reduces Appetite and Energy Intake in Overweight Men and Women; Emma R. Dove, et al; July 2009
- Harvard School of Public Health; Protein: Moving Closer to Center Stage
- Health Guidance; Five Appetite Control Foods that Suppress Cravings; Mike Adams
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