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10 Healthy Foods That Help To Control Your Appetite

By Chandreyee Sen

Are you suffering from untimely craving for food? Well, many of us are dealing with the problem of controlling the appetite.

It is seen in most people that their desire to munch down something every 3-4 hours once is increasingly growing.

Blame it on our lifestyle or eating habits, untimely appetite can lead to subsequent weight gain and lead to several other ailments as well.

It is seen that most people often prefer to skip breakfast or just grab an apple, as they are running late for office. So by the time, it is late morning, their stomach starts to growl, and these people end up having unhealthy snacks, which adds on to the calories.

Some people are even seen to wake up in the middle of the night and have pastries or chocolates. Such untimely food cravings can be detrimental to your health.

So, if you desire to shed those extra pounds, it is important to control on your appetite. Well, there are no medicines to control it, but natural methods can help you from controlling your food cravings.

Below is the list of a few healthy foods that can aid you in controlling the untimely hunger.


1. Legumes:

While thinking of having healthy food, legumes or protein-rich foods like lentils, beans, chickpeas, and peas can be beneficial in curbing appetite. These food items are a rich source of soluble fibre and complex carbohydrates like oligosaccharides and resistant starch. The soluble fibre and carbohydrate slow down the process of digestion and keep your stomach full for a long period of time.

Further, studies reveal that trypsin inhibitors and lectins-two special components found in legumes induce the release of cholecystokinin (CCK), which gives your stomach satiety for a longer span and reduces food cravings. You can have legumes as a salad, stew, soup, etc. These are healthy for your waistline as well as the stomach.


2. Soup:

Soup as a main course meal may not sound appetizing but it can definitely reduce the amount of the main course you will have. Having vegetable or chicken soup in the evening as an appetizer lowers the level of appetite and in turn, you tend to eat less. Further, if you intend to have it as a full-course meal, then team up your soup with lots of veggies like carrots, beans, or add chicken. Also, have a small bowl of rice, barley, noodle, or two slices of brown bread with it.


3. Nuts:

Nuts, especially almonds, can help in reducing your appetite level. Have a small bowl of almond, pistachios, walnut, cashew, etc., as a snack. Your food craving will reduce than before. But remember not to have it when you are extremely hungry because in that case, you will end up eating them more than required, which is again not good for the health.


4. Oatmeal:

Oats are indeed a healthy breakfast option, which not only help in reducing body weight but also keep your stomach satiated for a longer span. It consists of a soluble fibre known as beta-glucans. This fibre helps in reducing the cholesterol level and slows down the digestion process as well. Have oatmeal every morning to control appetite till lunch time. You can make it healthier by adding milk and dry fruits or sliced fruits as toppings of your desire.


5. Flax Seeds:

These tiny seeds may seem smaller in size but can act as a natural appetite suppressant. Flax seeds are a rich source of fibre and healthy omega-3 fats. Reports show that people who consumed flax seeds for breakfast have shown a lower level of appetite during lunch. This is because the hard covering of the flax seeds cannot be digested by our body. This slows down the digestion process and renders fullness. You can have it with a smoothie, salad, or yogurt every morning for effective results.


6. Greek Yogurt:

The potential benefit of yogurt in rendering weight loss is known by one and all. But amongst its other benefits, it is seen that Greek yogurt can help in controlling your appetite. Greek yogurt contains a high amount of protein and to add on, you can mix it with sliced fruits to satiate your stomach for a long time.


7. Avocados:

Avocados can become good appetite suppressants, as their monounsaturated fat content takes time for the body to be digested. They also contain soluble fibre that takes the form of a gel and slows the digestion, as it reaches the gut. You can have avocados by mixing them in your salad or sandwich, have it as a smoothie, or make a spread to apply on the bread. Even avocados can be eaten with honey or salt and pepper. It is a healthy snack item for an afternoon meal.


8. Water:

An adult body requires a minimum of 2/3rd water level in the body for proper body functioning and in removing the toxins from the body. Although there is no complexity in the digestion of water, if you have enough water while you are feeling immensely hungry, then it can help in controlling the appetite and give you a feeling of fullness.


9. Banana:

If you are ever feeling hungry few minutes after consuming your lunch, then grab a banana to satiate your stomach. Bananas contain resistant starch, a healthy carbohydrate that curbs down the food desire and aids in boosting up the metabolism. You can eat it ripe, make a smoothie, or top it with yogurt or ice cream. It will keep your stomach full for a long span of time.


10. Sweet Potatoes:

Sweet potatoes can be really sweet when they render you into losing those extra kilos from your body and further help in the prevention of fat storage by reducing the appetite level. These are rich in fibre and can control the hunger pangs. It is seen that a medium sweet potato contains about 4 g of fibre, which is enough to lower the hunger level. You can have it in your bowl of veggies for lunch or dinner.

These are the few natural food items to control appetite that aid in providing an active life.

Read more about: foods diet hunger appetite
Story first published: Wednesday, December 13, 2017, 8:00 [IST]
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