During a diet, like the one before the bathing suit season, eating less is essential. But how are we going to control the hunger which is unavoidably hovering around us when we reduce the quantities of food? The answer is simple: filling but low-calorie food.
Eat an apple half an hour before having your meal – the fibres and the water will satisfy the need of not eating more at that meal.
Half of avocado at lunch makes you feel full throughout the afternoon up to 22% and cuts the appetite for snacks between meals up to 24%.
Bean, chick pea, lentil
The bean foods are rich in proteins, fibres, antioxidants, vitamins and iron and ensure the ideal necessary quantity for a nutritional meal with no excess.
The persons preferring soup reduce the number of calories consumed during a meal with up to 20%. The soup takes a larger volume in the stomach, making you feel full without adding calories. Moreover the related hydration gives this sensation for a longer period.
The pickles, sour cabbage, kimchee and other fermented foods give a satiating feeling for long and stimulate digestion. Nevertheless, a large quantity is not recommended, because the salt is not beneficial and contributes to water retention, which does not help in diets.
Capsaicin is the chemical compound in chilli that accelerates metabolism. The latest studies from the Maastricht University have proved that adding spices in the food also contributes to appetite control. The study shows that a quarter of teaspoon increases satiety.
Do not always subdue your craving for sweet: eat dark chocolate. The studies show that this type of chocolate contributes to lowering blood pressure and the antioxidants protect the heart and brain. It is much more nutritious than milk chocolate and helps to assuage the future craving for sweet or salty during the day.
Starting the day with boiled or fried eggs makes you feel full until noon with no other snacks. Their strength is their proteins that give the energy necessary for the start of the day. Moreover, their digestion consumes quite a lot, therefore the eggs are a negative-calorie food.
The nuts and peanuts are rich in healthy fats, proteins and fibres that ensure slow digestion and help to regulate the blood sugar. This means that the body will need more time to digest then and no further adding will be necessary. They may be eaten with fruits, oats or black rice in order to be efficient for a longer period.
Substitute the cereals with the oats gruel which is a meal full of energy for a longer period. After a few days of having a breakfast consisting in oats and milk, the participants in a study noted a reduction in the appetite throughout the day. Why? The oats is richer in fibres and proteins and also contains heart-friendly sugar.
Dehydration can give the sensation of hunger. Why? The sensations are similar: reduction in energy, impaired cognitive function and poor general condition. Therefore next time when you feel like having a snack, have a glass of water and wait for 10 minutes. Most likely the appetite will go once with the rehydration and you will have saved few tens of calories.
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