It is so important to eat both well-balanced meals and small snacks throughout the day in order to make sure that you are leading a healthy lifestyle! Sometimes eating right is easier than other times, but if you keep these foods in front of you, you’ll be a lot more likely to munch on those healthy, appetite suppressing options instead! Below are 15 great appetite suppressing foods to help keep you feeling full for longer!
1. Nuts– Just like I mentioned in a previous blog about peanuts suppressing appetite, all nuts are a great way to stay feeling full for longer! Not only do nuts keep your cholesterol low by healthy fats, but they help to sustain your appetite because nuts are PACKED with fiber! In fact, just a quarter cup of almonds contains 4 grams of fiber! Fiber digests slowly so it stays in your stomach longer than other foods like carbs, so it keeps you feeling full!
2. Extra spices– Spicy food has been proven to help keep you feeling full as well as increasing your metabolism! In fact, a study just showed that people actually ate 60 fewer calories when cayenne pepper was added to their tomato soup, when compared with those who ate the same tomato soup but with no cayenne pepper.
3. Apples– Apples are a great source of fiber to keep you feeling full. An added bonus? Apples contain a high water content, which helps to fill up your stomach, just adding to the “full” feeling! Also, apples contain a chemical called “pectin” which helps to prevent quick rises in your blood sugar, which can create hunger.
4. Water– The next time you feel cravings of hunger coming on, I want you to try something. Try drinking a full glass of water and waiting a few minutes. Chances are, you’ll be less hungry. Not only is water an incredible appetite suppressant, but it helps to keep you hydrated! Oftentimes when you aren’t in touch with your body, your body naturally confuses dehydration with hungry because instinctually, your body is hoping to get water out of your food. If a glass of water doesn’t fill you up, try snacking on foods with a high water content, like apples, watermelon, or cucumbers! Another reason to drink water? It physically fills up your stomach which can help you feel full!
5. Green Tea– Green tea is an awesome way to help suppress your appetite! Not only does the hot water keep you feeling full longer, but green tea has also been shown to increase levels of cholecystokinin, which is an appetite regulating hormone!
6. Mint– Mint is a surprisingly effective appetite suppressant. Women’s Health Magazine suggests to try burning mint-flavored candles and drinking mint tea if you don’t want to actually eat mint in your food!
7. Oatmeal– Oatmeal is an awesome way to get fiber (in fact, just 1/2 cup of oats contain 5g of fiber!) but it also has cholecystokinin. This chemical has been shown to control hunger and regulate your appetite!
8. Beans– Beans are a great way to eat a small portion but feel very full. They are a low calorie option and are chalked full of fiber and protein! I like to mash them into my turkey burgers before cooking or eat them on salads!
9. Avocados– Avocados are a great way to fill your stomach in a healthy way because they contain the healthy, monounsaturated fats, which help to keep you full! Remember though, that you should only eat a small amount, because even if it is a good fat, it is still a fat! Try sometime small, like adding in 1/2 an avocado on a sandwich or on your eggs!
10. Eggs– Speaking of eggs, eggs are full of protein! If you don’t know much about protein, foods with high amounts of protein can help to control your appetite for up to 36 hours!
11. Coffee– Coffee, even decaf, has caffeine in it. Studies have shown that caffeine can help to suppress your appetite in the short term, but make sure that you drink extra water since coffee is a diuretic, which means that it dehydrates you!
12. Edamame– Edamame, basically baby soy beans, is a great source of protein, which helps you to feel full. Did you know that just a half cup of edamame has over 8 grams of protein yet only 95 calories?
13. Yogurt– You’ve probably heard this before, but yogurt is a fabulous option for a meal or snack, because it has so much protein in it. I love greek yogurt because not only does it have more protein than regular yogurt, but it has far fewer calories too!
14. Salmon– Any type of season is a great source of lean protein, but there are some fish that are more fatty than others. Salmon is an especially great source of omega 3’s while still being more lean than most other seafood. Omega 3’s are important because they can help increase satiety as well as food reward cues!
15. Lemon– Did you know that if you have sweet cravings, you should eat something sour? Yep, it’ll kill that sweet craving ASAP! You won’t be craving dessert (as much =) ) if you eat a little lemon with your meal to help you control overeating!
16. Soup– Studies have shown that if someone eats soup as an appetizer, that person will end up eating less throughout their mean. Just make sure that your soup is a broth based soup, not a creamy soup!
17. Leafy Greens– Leafy greens are a great way to suppress your appetite because they generally have a high water content and LOTS of fiber, just like apples! Right now, Kale is my go-to and with so few calories, you can eat a full salad, and feel completely satiated!
18. Flaxseeds– Flaxseeds are a great source of Omega 3’s, just like we talked about with Salmon. Just 1 TBS actually contains 2.3 g of Omega 3’s and 3 g of fiber! Flaxseeds are also a great source of Omega 6’s, which help to increase levels of cholecystokinin, which suppresses the appetite. Not sure how to eat them? I love putting a spoonful over a salad or in a smoothie in the mornings!
19. Vinegar– Vinegar slows the way that your stomach actually empties, so food actually sits in your stomach for longer. It lowers the glycemic of a lot of high carb foods, so the release of glucose into your system is also much slower and more regulated, making you feel fuller longer. I love a bit of vinaigrette on my salads, but I also put a bit of apple cider vinegar in my smoothies. It doesn’t taste the best, but it’s so rich in vitamins and aids with digestion, so it’s worth a shot!
20. Chia seeds- Last but not least, chia seeds are a great way to suppress appetite. Lately it seems like chia seeds are all the rage, but realize that they are a fabulous source of Omega 3’s, protein, AND fiber! They may not deserve quite the “hype” that they’re getting right now, but they are definitely worth incorporating into your diet!
The bottom line is that you just have to eat healthy and work out if you want to lose weight or stay fit. You can, however, use these simple tips and tricks to help you along with your goals! Curb your late night eating or your afternoon snacking by just substituting some of these foods into your meals! As always, if you have any questions, Contact Us today!