12 foods that help control appetite

Are you trying to lose weight, Control the amount of food consumed, but hunger does not even think to leave you. This is one of the main reasons why you are in a week breaks from the diet.

There is an excellent way to rid your stomach from the constant nagging. When you eat certain "miraculous" products, the brain receives a signal that you are full. So, go ahead, lakomtes correctly, and you can easily curb your hunger!

1. apples

Eat an apple a day, doctor away.
English proverb

chew an Apple half an hour before a meal and for breakfast you will eat about 15% less than your usual portion. This contributes to the high content of dietary fiber and water.

2. Avocado

eat half avocado at breakfast, and throughout the rest of the day will get rid of unnecessary and unhealthy snacking. This forecast was made by nutritionists, who published their study in Nutrition Journal.

3. Beans, peas, lentils

rich foods protein, B vitamins and iron. According to the journal Obesity, people who include in your daily diet of beans, peas and lentils, are much less likely to feel hungry.

4. Soup

Vegetable soup, green soup, soup of celery — This is not a complete list of low-calorie, but hearty soup.

Soup helps to reduce appetite: it fills the stomach, relieving us from hunger, while it is low in calories.
Bet Salza, director nutritionskitchen.com

5. Dairy products

Normalize the work of gastrointestinal tract. If you have experimented with harmful diets like "how to lose weight at 10 kilograms in one week", the dairy products of the present for you "first aid".

6. Red pepper

Capsaicin, which is part of red pepperIt accelerates metabolism. According to a study recently conducted at the University of Maastricht in the Netherlands, the addition of red pepper to the daily diet can help you control your appetite. According to another study published in the journal Appetite, add 1/4 teaspoon of red pepper for breakfast, lunch and dinner will allow you to be sated much faster.

7. Dark chocolate

When you want to eat something sweet, dark chocolate— the best solution. This is a great treat you can eat every day, but in moderate amounts (up to 20 grams per day). Also, dark chocolate is good for health: it improves blood circulation and stimulates the brain work.

8. eggs

Start your day with boiled eggsAnd hunger will not disturb you until lunch. All the matter in the protein: according to a study conducted at the University of Missouri, people who eat breakfast from 30 to 39 grams of protein, do not feel hungry until lunch. Moreover, research has proven that people who diet which consists mainly of protein foods are much less likely to feel a sense of hunger throughout the day.

9. nuts

Another product that will help you control your appetite. Edition of Nutrition Journal conducted its own study in which women participated overweight. They were divided into two groups. The first group had every day for breakfast there are 40 grams nuts or three tablespoons of peanut butter with semolina. The second group did not include breakfast in your nuts. According to the survey, the first group is much less than a second, to feel a sense of hunger for a few hours.

Nuts are by their nature are intended to satisfy the hunger. They are rich in unsaturated fatty acids as well as protein and fiber.
Cynthia Sass, a spokesman for the American Dietetic Association

10. Oatmeal

Oatmeal, like the previous product in this list, is rich in protein. In addition, it includes complex carbohydratesThat saturated long body. Fiber composed of oatmeal helps maintain blood sugar levels normal. Oatmeal for breakfast — It is a great way to be full until dinner :) Oatmeal well with nuts and dried fruits.

11. Water

If our body not enough waterWe can mistakenly think that hungry. Why is this happening? Symptoms of dehydration are similar to the feeling of hunger: fatigue, attention, bad mood. So the next time you want to eat at the wrong time, drink a large glass of water and wait 10 minutes. Most likely, the pangs of hunger will pass, and you will save the self from hundreds of extra calories.

12. Milk serum

Protein, calcium and B vitamins that are part of the whey, making it useful for health. A lack of cholesterol and dairy fat can be attributed it to the category of low-calorie foods. Also, whey do a variety of facials and hair, so that the whey — It is a multifunctional product. :)

Do you know of other recommendations on how to reduce your appetite? Share in the comments!