Eat a croissant or a small serving of fries with a diet soda and you will not go a long time before you feel hunger, even if you think that you were fed your body with many calories. The reason is simple, certain food stimulate appetite and pouring gasoline on the fire called hunger.
On the other hand, there are many foods that filled the stomach and saturate a long time. With the right choice of food you would take fewer calories and you will lose weight without being plagued by strict diet. High-protein foods, high-fiber foods, and healthy fats are all on the top 10 list of most filling foods.
A warm bowl of oatmeal is great for an energetic start of the day, a high-fiber food that can help you feel full longer and manage weight. Also falls into the category of low-energy density. Oatmeal can be a little bland on its own, but you can liven it up by adding low-fat milk, sliced fruit, and a sprinkling of nuts. Dietary fiber helps maintain a healthy digestive system, and there is evidence that oatmeal affect hormones that regulate hunger. Except for the regulation of blood sugar, oatmeal helps to reduce levels of “bad” cholesterol and preventing of cardiovascular disease.
Include two eggs in breakfast and you will stay satiated until lunch. They are good source of protein, and they are relatively low in calories. Some are concerned about cholesterol in eggs, but as long as your egg consummation is within reason, the health benefits are far outweighing the risk.
Contain a lot of water and fiber, which give away a feeling of satiety. Apples are excellent for controlling hunger between big meals. In the apple there is pectin, which prevents drastic increase in blood sugar which triggers hunger.
Fish is the basis of healthy eating. Salmon is fantastic choice, it’s an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B 12) but it is their content of omega-3 fatty acids that receives the most attention. Studies have shown that people who ate fish felt finer than people who consumed beef, and moreover, they put an average of 75 calories less during the next meal.
Beans, peas, lentil
Legumes not only fill the stomach, but also boost your metabolism, Rich in fiber, vitamins and minerals; they are mandatory element of a healthy and balanced diet.
Flax seed is an excellent source of omega-3 fatty acids and fiber. It’s enough to eat a teaspoon per day, in addition to fresh salad or oatmeal.
If you have been avoiding this green power fruit because you’ve heard about its high fat content, you’ll be happy to learn their fat may actually help quash between-meal hunger pangs. Avocado’s slowly digested fat helps your meal stay with you longer. Don’t just save them for salads and sandwiches. Toss them in omelets, smoothies, and into any southwestern dish, like chicken tacos.
Almonds, walnuts, hazelnut
Snacks can be a strategic way to keep your appetite in check if they have right ingredients. Trouble is, standard snack foods like highly processed chips or crackers rarely satisfy, making it frighteningly easy to plow through hundreds of calories before your hunger gauge hits full. Not so with nuts. Naturally packed with a gratifying trio of fiber, protein and healthy fats, nuts can be a super smart nibble. Just be sure to limit portions to 1 ounce or less to keep calories under control.