Hey there viewers! Trying to lose weight? Well, it can be tricky. Especially when
food cravings haunt you day and night. We all have been victims of unexplained
hunger that rears its ugly head even after you just had a hearty meal an hour ago.
Think about it: losing weight would be so much
easier if there were ways to curb this insatiable hunger!
What’s better than eating healthy food that suppresses your appetite and kills your cravings?
Well, today’s video is focused on exactly that. We’ll discuss foods that reduce your appetite.
From oatmeal to eggs, we’ll talk about all of these AND more…
(Pause)
Let’s begin the discussion by talking about eggs. Have you ever wondered why eggs take the top spot
in every list of healthy foods to lose weight? Whether you’re talking
about protein or satiating hunger, eggs will most definitely receive a mention.
Eggs are healthy food and full of nutrients. It has all the important vitamins as well as folate
and selenium. One large-boiled egg also gives you 5 grams of healthy fats and 77 calories.
More importantly, eggs are a great way to give your body some high-quality protein.
One large egg can give you as much as 7 grams of protein.
It also gives you all nine essential amino acids. Eggs also rank high on the satiety index.
This means eggs are perfect if you want to reduce the hunger pangs between snacks.
If you want to reduce your appetite greatly, then eggs can help you do that.
In one study, two groups were given different types of breakfast.
One group ate eggs and toast for breakfast while the other group had cereal with milk and juice.
It was seen that people who ate eggs and toast were a lot less hungry and ate fewer calories in
the following meal compared with the other group. Another study was conducted to see how people made
their food choices based on their breakfast. It was seen that those who ate a breakfast
that was high on protein, such as eggs and beef, were a lot fuller and made better food choices.
Along with helping in reducing your appetite, eggs have other incredible benefits. They have choline,
which is a nutrient that most people don’t get enough from their daily food intake.
Choline helps in building cell membranes and has other vital functions such as
generating signaling molecules for the brain. Eggs also have important antioxidants such as
lutein and zeaxanthin. These antioxidants can help counteract the consequences of
aging on your eyesight. They help reduce the chances of cataracts and macular degeneration.
If you are thinking about incorporating eggs into your weight loss diet, remember how you cook them
matters. Boiled, poached, and scrambled eggs are healthier options as compared to omelets cooked
in butter or egg curry. (Pause)
Number Two on our list is oatmeal Bored of eating eggs for breakfast?
Try oatmeal instead. It’s healthy, delicious, and fulfilling. Oatmeal is a popular breakfast choice.
It is prepared by boiling the oats in either water or milk, depending on your preference.
Oats are a great food to help reduce your appetite.
Oats come packed with important nutrients such as manganese, phosphorus, copper,
and iron. One cup of oats comes with only 303 calories, making it a healthy meal.
But more importantly, the same cup of oats also gives you 13 grams of protein and 8
grams of fiber. This ensures that you don’t feel hungry between meals. It also comes with
51 grams of carbs and 5 grams of fat, making it the perfect food to reduce your appetite.
Oatmeal ranks third overall in the satiety index. This means oatmeal is
one of the best options to have if you’re looking to bring down your appetite levels.
In one study, a group was given oatmeal as breakfast while the other group was
given ready-to-eat cereal. The group that had oatmeal reported being fuller and much less
hungry compared with the other group. The oatmeal group also had a lot fewer calories during lunch.
One of the main reasons for oatmeal’s high satiety levels is because of the fiber content in it. Oats
have beta-glucan, which is a soluble fiber that can make sure you feel full for a longer duration.
This fiber also helps in making sure there is a delay in your
body’s efforts to empty your stomach. While oatmeal can help in reducing your
appetite, they are also beneficial in controlling your blood sugar levels.
Eating oatmeal regularly can also help reduce the chances of childhood asthma. It also relieves
constipation, especially in older adults. Wait, there’s more. You can make your oatmeal
bowl even healthier by topping it up with antioxidant-rich fruits like blueberries,
strawberries, and blackberries. Roasted almonds, pecans, and walnuts also make a
wonderful addition. (Pause)
Another way to reduce your appetite is by opting for soups
Soups are delicious and fulfilling! They’re healthy too. Of course, you cannot eat eggs
and oatmeal all the time. And to be honest, they are good for breakfast but not as appealing for
dinner. This is where soups can save the day! Usually, when you have something liquid as
part of your meal, you tend to believe it would be a lot less filling. This is especially the
case when you compare it with solid foods. But soups are a different case altogether.
In fact, research has shown that soups can be even more filling than solid foods made from the same
ingredients. In a study, groups of participants were divided by giving them solid food,
smooth soup made from a food processor, or chunky soup. The participants were
then measured for how full they felt and how soon the food left their stomachs.
The results showed the participants that had the smooth soup had the highest feeling
of fullness while their stomachs emptied a lot more slowly. The second among the groups
was the one that ate the chunky soup. The group that ate solid food turned up last.
A bowl of soup is one of the quickest ways to make yourself some tasty food. At the same time,
it also adds important nutrients to your diet. You can add a few vegetables to the soup to
make sure you’re getting a well-rounded meal. Soups also help you lose weight. In one study,
it was seen that people who had soup also reduced their calorie intake for the rest of the day.
Soup helps in reducing your hunger pangs and makes sure your stomach feels full for a much
longer time compared with solid foods. The best part is you have so many soup
options to try. Tomato soup is great but have you tried mushroom soup? It’s delicious! You can also
try broccoli soup, drumstick soup, and clear vegetable soup. Craving for something extra?
Go for man chow soup! (Pause)
You can also try Greek yogurt to satiate your hunger
Greek yogurt is another great option to have for breakfast. It is also used
as an afternoon snack in order to help in filling your stomach between meals. Eating
Greek yogurt is a better way to snack between meals compared with other high-calorie options.
Greek yogurt differs a bit from regular yogurt. Greek yogurt is
much thicker compared to regular yogurt, and also has higher amounts of protein.
If you eat 200 grams of Greek yogurt, you will get as much as 20 grams of protein from it.
It also has other important nutrients, such as important vitamins as well as calcium, zinc,
phosphorus, and selenium. Considering it also gives nearly 8 grams of carbs
and almost 4 grams of fat, Greek yogurt plays an important role in reducing your appetite.
In one study, three groups of women were given yogurt. The yogurt had the same amount of
calories but varied in how much protein there was in it. The group that had the yogurt with
the highest protein content fell full the longest and were a lot less hungry.
Greek yogurt has other benefits as well. It’s good for your bone health, due to the presence
of protein, magnesium, calcium, and phosphorus. Greek yogurt can also help with bone formation.
Greek yogurt is also beneficial for your gut health. It improves your digestive system
and reduces the chances of conditions such as constipation. It also helps in promoting healthy
body weight due to the presence of proteins. Don’t like eating plain yogurt? Why don’t you try
making lip-smacking smoothies with it? Blend Greek yogurt with fruits like strawberries, blueberries,
or mango and you have a delicious healthy smoothie ready for you. It’s a great breakfast option
as well. Consider topping your smoothies with nuts like almonds and walnuts. You’ll make your
smoothie even better and healthier. (Pause)
Last on our list is nuts Craving for a light snack that would fill
you up till the next meal? Try munching on nuts. Almonds and walnuts are packed with high energy
as well as nutrients. They are high in protein and can be very filling when eaten as a snack.
Eating just one bowl of nuts can give you as much as 5 grams of protein and 16 grams of fat.
You also get 6 grams of carbs and 3 grams of fiber. Nuts have other
important nutrients such as vitamin E, magnesium, copper, manganese, and selenium.
If you’re feeling snacky between meals, eating nuts is the best way to reduce the feeling.
It’s not just about how many nuts you eat, though. It’s also important to chew them properly.
In one study, it was seen that chewing almonds 40 times had a greater impact on reducing hunger.
This was compared with how full participants felt when they chewed the almonds between 10
and 25 times, which was significantly lesser. Chewing almonds thoroughly can reduce hunger
levels. This is because the hormones that regulate appetite will signal higher levels of satiety.
Eating nuts regularly can also help in bringing down your cholesterol levels.
They also help in bringing down the levels of oxidative stress in your body.
Oxidative stress is bad for your health and can give you a number of health issues over time.
Nuts also have anti-inflammatory properties and can reduce the chances of a heart attack
or stroke. (Pause)
A healthy diet is essential to help you lose weight. But you also need to exercise daily to
shed those extra pounds. Interested in knowing more about body-transforming exercises? Let’s
keep the conversation going with a couple more exercise-related videos. Shall we?
6 Exercises For Women That Will Transform Your Body In Just 4 Weeks
8 Exercises For Men That Will Transform Your Body In Just 4 Weeks
Go ahead, click one. Or better yet, watch both, and learn more about weight loss
and exercises. Are you planning on including any of these appetite-reducing foods in your
daily diet? Let us know in the comments below!