1 apple
Eating an apple an hour and a half before meals can replenish fiber and water, so you will eat less.
avocado
A research report in the Journal of Nutrition points out that eating half an avocado for lunch can make you feel full in the afternoon. Women who eat avocados for lunch are 22% more satisfied than those who don't eat avocados for lunch, and their desire to eat snacks after three hours is 24% lower.
Soybeans, chickpeas and lentils
Edible beans such as soybeans, chickpeas and lentils are all foods rich in protein, which are rich in fiber, antioxidants, vitamin B and iron. Eating more of this kind of food can also help you control your appetite.
4 soup
A study by Pennsylvania State University found that drinking a bowl of low-calorie clear soup before lunch can reduce the total calorie intake by 20%. Soup will reduce your appetite because it takes up a lot of space in your stomach and is low in calories.
Five servings of pickles
Fermented foods such as pickles and pickles contain short-chain fatty acids, which can stimulate the production of hormones that cross the blood-brain barrier, promote production and increase appetite. Fermented food is also rich in probiotics that can help digestion. Some experts believe that probiotics can reduce appetite and help to lose weight, but there is no conclusion at present.
6 Chili powder
Adding a quarter teaspoon of spicy food to each meal can increase satiety. More importantly, participants in some studies only consumed 75% of the recommended daily calories, but they did not show more desire to eat after dinner.
7 dark chocolate
You can choose dark chocolate when you want to eat sweets. Studies have shown that dark chocolate can lower blood pressure and protect the heart and brain. Dark chocolate is fuller than milk chocolate, which can help suppress the desire for sweet and salty food. In fact, after eating dark chocolate, participants can reduce their calorie intake by 17%.
Eight eggs
Eating eggs for breakfast can make you feel full before lunch. The power of eggs lies in protein: A study by the University of Missouri at Columbia shows that if you eat 300 calories for breakfast, including 30 to 39 grams of protein, you can reduce the hunger between breakfast and lunch. More importantly, research shows that a high-protein breakfast can reduce the calorie intake in a day.
9 nuts
Nuts are another canned food that can make you eat less and feel full. Nut is a natural thing to control appetite, because it is rich in unsaturated fat, as well as extra protein and fiber.
10 oatmeal
Oatmeal will make you feel full for a longer time. Participants in this study drank 250 calories of cereal or 1 13 calories of milk oatmeal. Participants who ate oatmeal felt fuller longer, and their hunger and appetite were lower. Oats are rich in fiber, protein and β-glucan.
1 1 water
Sometimes lack of water will make you feel hungry. The symptoms of hunger are similar to dehydration: low energy, decreased cognitive function and bad mood. So the next time you want a snack, drink a large glass of water and wait 10 minutes. Your hunger may disappear, so you can reduce hundreds of calories.
12 whey protein
Whey is a kind of protein in dairy products, which may be the most satiety protein type. People who drink whey protein eat less 18% than those who drink carbohydrate drinks two hours later.