Best Appetite Suppressant Foods
It is thought that foods such as eggs, tofu, oats, nuts, flaxseed, apples, avocados and dark chocolate may be among the best appetite suppressant foods. However, some of these foods might be high calories and fat or may not be suitable for everyone to consume.
It is thought that in order to lose weight, you may have to work out and exercise more, as well as potentially lowering the amount of calories you consume. It is said that if you consume less calories than your body needs then you might be able to lose weight. However, this may be easier said than done and many people report feeling hungry during their diet, which might mean it does not last long enough to see results.
It is believed that some foods may act as natural appetite suppressants and might make diets more sustainable in order to lose weight. But, what are the best appetite suppressant foods to include in your diet? To help us answer this question, it is important to examine supposed foods that curb your appetite and analyse clinical studies that have been carried out.
What are the best appetite suppressing foods?
Some foods may act as natural appetite suppressants. By supposedly curbing your appetite, you might be able to feel satisfied for longer, which might help you to lose unwanted pounds by cutting down your calorie intake throughout the day.
It is believed that protein may be the most filling macronutrient. It is thought that protein might be more satiating than carbohydrates or fat, as it may take more time for the stomach to digest. This might allow you to stay on track with your diet to lose weight and may make it easier to consume fewer calories throughout the day. In particular, it is believed that eggs might contain protein that may help to make you feel full and satisfied. It is thought that eggs might help to suppress grehlin, which is supposedly known as the ‘hunger hormone.’ This hormone is believed to increase your appetite by sending hunger signals to your brain. Eggs may also have the ability to elevate two hormones that are thought to enhance satiety, known as peptide YY and GLP-1. Research has found that having a protein breakfast made from eggs might help to suppress your appetite and may allow you to consume fewer calories throughout the day through suppressing ghrelin and elevating peptide YY and GLP-1.
Another supposed good source of protein is tofu, which may be more suitable than eggs for those on a vegan diet. It is said that tofu is made from soya beans and is thought to be a popular plant based protein to replace meat in vegetarian and vegan diets. It is believed that tofu is a good source of minerals and protein, which may allow you to feel fuller for longer due to a supposed release of the peptide YY hormone. Tofu is also thought to be high in a isoflavone known as genistein, which might help to suppress the appetite.
Although it is thought that most people can have a diet high in protein without any problems, it may be worth considering some possible side effects. It is said that eating a high protein diet might lead to the restriction of carbohydrates, which may cause issues such as lethargy, headaches and constipation. It is also thought that you might urinate more calcium than normal, which may mean an increased risk of kidney stones. If you choose to incorporate more protein foods into your diet such as eggs and tofu, it may be best to ensure you are still having a balanced and healthy diet.
It is believed that foods that contain fibre may also act as appetite suppressants, including oats, nuts, flaxseeds and apples. In particular, it is thought that soluble fibres may attract water and form a gel mass in the body, which might slow down digestion and delay emptying the stomach. This may allow you to feel fuller for longer, which might mean that you do not consume excess calories or snacks. Slowing stomach emptying may also have a positive effect on blood sugar levels, which might allow you to feel like you have energy throughout the day and may reduce sugar cravings that could jeopardise your diet.
Oats are said to be a slow digesting carbohydrate, which might be one of the best appetite suppressant foods to include in your diet, especially as a breakfast meal. It is believed that oats are rich in fibre, which may not only help to keep the digestive system working, but might also help you to feel satisfied. Evidence suggests that β-glucan, a supposed viscous soluble fibre in oats, may have a positive effect on satiety. It is thought that consuming oats might increase cholecystokinin levels in the body, which may lead to feeling satiated. It is also thought to suppress the hunger hormone grehlin, which might allow you to consume fewer calories throughout the day to potentially lose weight.
Nuts are thought to be a healthy snack food that is supposedly high in protein, omega-3 and omega-6 fatty acids and fibre. This may help nuts to be an appetite suppressing food. In particular, it is believed that pine nuts might contain an omega-6 fatty acid called pinolenic acid, which may help to reduce your appetite. It is thought that pinolenic acid might be able to stimulate the release of cholecystokinin, the hormone that supposedly promotes satiety. It is also said that tree nuts and peanuts may have a high satiety value.
However, it is important to bear in mind that some people may be allergic to nuts. Although it is thought that peanuts and tree nuts are not the same, if you are allergic to one, you might be allergic to another. Experiencing symptoms such as vomiting, swelling and an itching sensation may indicate that you have a food allergy. It might be best to contact your doctor if you suspect that you may be allergic to nuts. Also, it may be noted that nuts are supposedly high in calories, which might jeopardise weight loss goals if consumed in large amounts.
The seeds from the plant of linum usitatissimum, may be another food that might help to suppress the appetite. They are more commonly known as flaxseeds and are said to be a rich source of minerals, fatty acids, protein and dietary fibres. It is believed that sprinkling some flaxseeds over yoghurt or porridge for breakfast may help you to feel full and satisfied until lunchtime. It is thought to be the viscous fibres that might be effective in the suppression of hunger.
Another food that is said to contain fibres that may help to suppress the appetite is apples. It is thought that apples might contain pectin, which is supposedly a soluble fibre that may absorb water and trigger stretch signals that tell your brain that you are full. It might also help to keep your blood sugar levels in check, which may prevent energy spikes that can lead to sugar cravings. Thus, apples might help to keep you full between meal times and may help to control snacking. It is believed that fresh apples might be best to consume as pectin supposedly begins to break down in overly ripe apples.
However, consuming a lot of fibre may cause unpleasant side effects for those people that are not used to consuming high amounts. Side effects might include cramping, bloating or diarrhoea. It is thought to be important to consume a lot of water when eating fibre as it may cause an intestinal blockage. It is thought that fibre should be gradually increased in your diet over a few weeks whilst increasing fluid intake to avoid side effects.
Another fruit that may help to curb hunger is thought to be avocados. It is said that avocados may contain free fatty acids that might delay gastric emptying. This may help to suppress your appetite and energy intake throughout the day. Specifically, it is believed that the oleic acid in avocados might stimulate the production of oleoylethanolamide, which is said to decrease the appetite and may promote satiety.
However, as with nuts, it may be important to bear in mind that avocados are supposedly high in calories and fats. This might mean that snacking on avocado or consuming it in large amounts may lead to consuming excess calories, that might jeopardise weight loss goals.
Lastly, perhaps a surprising food that may suppress the appetite is dark chocolate. Although chocolate is presumed to be a bad food to incorporate into a weight loss diet, it is believed that dark chocolate may be a better choice of snack. This is believed to be because of containing more cocoa and less sugar than milk chocolates. Studies have found that dark chocolate may help to suppress the hormone known as grehlin, which is thought to stimulate the appetite. It is even reported that just smelling dark chocolate may decrease food cravings and might help to control consumption. It is also thought to be a food that may help stabilise blood sugar levels, which might prevent a spike in blood sugar that can lead to cravings.
Clinical Studies on foods
Studies have found that eating eggs may allow you to control your diet and might help to suppress our appetite. A study found that a high protein breakfast may promote weight loss. It found that subjects who had an egg breakfast experienced an increase in satiety levels and a decrease in how much food they consumed at lunchtime. Another study found that having eggs for breakfast resulted in a suppressed ghrelin response and reduced energy intake.
One study also found that the protein source, tofu, had satiating properties that persisted for several hours after a meal.
A study found that for overweight subjects, consuming oatmeal rather than corn flakes increased satiety and reported that the test meal intake was lower. Another study found that in healthy individuals, oatmeal increased fullness and reduced hunger, desire to eat and prospective intake more than the oat based ready to eat breakfast cereal. It is thought that this may be down to its β-glucan content. These studies suggest that oats may make a good breakfast food.
It is thought that nuts may act as an appetite suppressing snack. One study found that Korean pine nuts might have the ability to increase cholecystokinin secretion, which may promote satiety and reduce food intake. Another study on tree nuts found that eating almonds might help you to feel satiated, which may lead to a decrease in energy consumed over a day.
Research on flaxseeds seems to indicate that it may be a good addition to your diet. A study found that a small dose of flaxseed fibre significantly suppresses appetite and energy intake. Sprinkling flaxseed over cereal or porridge in the morning might all you to feel full until lunchtime.
Studies on apples also seem to indicate that it may be an appetite suppressing food. A study found that a whole apple increased satiety more than applesauce or apple juice and results suggested that eating fruit at the start of a meal may reduce energy intake. This might be because it contains pectin, a soluble fibre. An animal study found that increasing the fibre pectin in the diet decreased food intake, body weight gain and body fat content and increased satiety hormones in rats.
A study found that adding around one half of a hass avocado in a lunch meal can influence post-ingestive satiety over a subsequent 3 and 5 hour period in overweight adults. Another study that was conducted on high oleic sunflower oil and virgin olive oil, may help to examine an avocado’s worth as an appetite suppressant food. It found that oleic acid content of a meal may reduce energy intake at subsequent meals, which is said to be in avocados.
Studies may point towards dark chocolate being an appetite suppressing food. A study found that dark chocolate seemed to promote satiety, lower the desire to eat something sweet and suppress energy intake compared with milk chocolate in young and healthy men. It found that they felt more satiated and less hungry after consuming dark chocolate. Energy intake at a meal was 17% lower after dark chocolate consumption compared to milk chocolate. Another study found that the bitter taste stimulated ghrelin secretion in animals. They supposed showed a four hour decrease in consumption after a meal.
In conclusion, it is thought that foods containing protein may help to fill you up with eggs and tofu supposedly suppressing grehlin and elevating peptide YY and GLP-1 hormones. Foods that contain fibre might also help to slow down digestion, which may help you to feel full after meals and avoid snacking, such as flaxseeds and apples. Oats and nuts can supposedly stimulate cholecystokinin to promote satiety. The fatty acids in avocados may also stimulate oleoylethanolamide to promote satiety and dark chocolate might help to suppress the hunger hormone, ghrelin. However, some people may experience unpleasant side effects that are associated with a high protein diet or a sudden increase in fibre. Some foods might also be high in fat and calories, which could jeopardise weight loss goals.
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