Losing weight by cutting calories can be a challenge. Having to struggle with a raging appetite can make choosing healthy foods even harder. Reducing your appetite can make weight loss more effective and pleasurable. Opt to include four strong appetite suppressants into your diet to help with long-term weight control. As with all dietary changes, talk to your doctor beforehand.
Eggs
Eggs are a protein-rich food that should be included in your healthy calorie-restricted breakfast. According to a research study published in the November 2010 edition of "Nutrition Research," eating two eggs for breakfast significantly reduces appetite and total caloric intake for the following 24 hours. However, egg yolks are rich in dietary cholesterol and saturated fat. If you have elevated high cholesterol or heart disease, you may want to avoid eggs.
Spinach
Vegetables have a low energy density -- which means they contain relatively few calories by weight. Additionally, voluminous vegetables distend the stomach, which can reduce appetite. Spinach is particularly effective at combating appetite, the May 1995 "International Journal of Food Sciences and Nutrition" notes. In this study, volunteers who consumed spinach at a meal felt more full than those who consumed a meal without spinach. Spinach can be used as a base for fresh salads or can be included in soups and stews.
Milk
Milk and other dairy products are rich in healthy nutrients, including potassium and vitamin D. A study from the December 2010 "British Journal of Nutrition" gave three daily servings of milk to a group of dieting women over a six months. The researchers found that milk boosted total weight loss and reduced overall appetite. Other healthy dairy products include low-fat yogurt and cottage cheese.
Almonds
Almonds are a healthy snack, bursting with vitamin E and monounsaturated fats. A study by Purdue University researchers investigated whether including almonds in a weight loss program could curb appetite. In the results published in the March 2009 "American Journal of Clinical Nutrition," it was discovered that eating 55 g of almonds over four days significantly reduced appetite.
References
- "British Journal of Nutrition"; Milk supplementation facilitates appetite control in obese women during weight loss: a randomised, single-blind, placebo-controlled trial; J Gilbert et al.; December 2010
- "Nutrition Research"; Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men; J Ratcliff et al.; February 2010
- " International Journal of Food Sciences and Nutrition"; K Gustafsson et al.; May 1995
- "American Journal of Clinical Nutrition"; Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response; BA Cassidy et al.; March 2009
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