Excessive and inexplicable hunger can occur in anyone and it is important what we eat in those moments, if we want to take care of the figure.
Snacks between meals or appetizers can control our feeling of hunger.
Șerban Damian, a nutritionist, has some examples of healthy foods that stimulate satiety and that will make you win the fight with extra pounds.
“First we need to know how our body works and where hunger comes from. So our body has a hunger switch. It all starts with controlling our hunger hormones to lose weight fast. The first hormone is called ghrelin, otherwise known as the “I’m hungry” hormone. When the stomach is empty – or thinks it is – it secretes ghrelin. This causes hunger by sending signals to the brain, urging it on a search and destruction mission aimed at any
means carbohydrates.
Leptin is the second hormone. This is an appetite suppressant that signals to the brain when you are full and tells it to stop eating. But just as we can develop resistance to another diet-related hormone, insulin, so can leptin. The result: the hunger switch does not stop naturally and we continue to eat even if we are tired. This is where the natural remedies that reduce ghrelin come in. So, there are certain foods that turn off the hunger switch not only in the short term, but also in the long term “, explains Șerban Damian, nutritionist.
1. Eggs
Breakfast is a very important meal – it can either make or break your day.
“In a study of 21 men, published in the journal Nutrition Research, half were fed a breakfast of pretzels, while half ate eggs. It was found that those in the group who ate eggs had a lower response to ghrelin, did not face hunger in less than three hours, and consumed fewer calories in the next 24 hours. Egg yolk contains choline, a nutrient with strong fat-burning properties, which means you can eat eggs without any problems at breakfast. But pay attention to the preparation method. Omelette, boiled or poached are the ideal options “, explains the doctor.
2. Avocado
Avocado is full of healthy monounsaturated fiber and fatty acids.
“Avocado is an excellent source of soluble fiber, which slows down the digestion process. It is rich in a fat known as oleic acid, which offers an additional benefit in terms of the effects of the fruit on appetite. Although avocado is rich in calories and fat, one fruit a day can help you keep your heart healthy, have a glowing skin and reduce appetite, “recommends doctor Serban Damian.
3. Oats
Oat bran is another suitable food in the diet.
“According to research published in the Journal of the American College of Nutrition, eating oatmeal results in more satiety than cold breakfast cereals. Why? The power of fiber, which absorbs water and increases the volume during digestion. Consumption of a bowl of oats increases the production of butyrate, a fatty acid that reduces inflammation throughout the body. In a Canadian study, researchers found that those whose diets were supplemented with insoluble fiber had higher levels of
low by ghrelin “, said Șerban Damian.
4. Mere
An apple a day is extremely healthy.
“Apples are excellent sources of soluble fiber and pectin. These bulky fibers take time to chew, which allows the stomach to signal to the brain when it has reached satiety and prevents overeating. It also limits the absorption of excess calories and carbohydrates. In addition to water, apples contain antioxidant flavonoids that help fight inflammation and protect heart health, “explains the nutritionist.
5. Yogurt
Yogurt bacteria maintain a healthy digestive system.
“Yogurt is an excellent source of protein, vitamins, minerals and other easy-to-digest micronutrients. A serving of yogurt gives you thiamine, which helps maintain appetite. Yogurt also helps the immune system fight diseases and helps to lose weight “, added the nutritionist.
6. Nuts
In addition to improving memory, nuts are also an excellent source of healthy fats that keep hunger away. As long as we consider portions, walnuts can be an ideal snack between meals. A few nuts, almonds or hazelnuts in their raw state can help you avoid unhealthy snacks and quench your hunger. In addition to snacks, you can add them to salads for a supply of protein, healthy fats and fiber, the specialist recommends.
7. Soup
A soup eaten as an appetizer can reduce the feeling of hunger.
“Soup is a food as simple as it is special. Due to its high water content, it has a low caloric density. This means that you can consume a large portion of soup and you can feel full without consuming the high calorie load that usually comes with large portions. Vegetable soup with chicken, red lentil cream soup or tomato soup are excellent choices “, recommends doctor Șerban Damian.
8. Over
Salmon is a valuable source of protein and a rich source of omega 3 fatty acids. These polyunsaturated fatty acids have been shown to induce hormonal changes that significantly suppress appetite. It is also a good source of vitamin D, which plays an important role in fat metabolism and weight management, says the specialist.
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