Tag Archives: foods for weight loss

Appetite-Suppressing Foods That Can Help Boost Weight Loss

We all know that when it comes to weight loss, there are no magic tricks or quick fixes. It takes dedication and consistency, along with a proper diet and exercise routine and the support that you need to keep going. That being said, these appetite-suppressing foods, when eaten in conjunction with an overall healthy diet plan, may help contribute to greater weight loss.

avocado

Avocado

We started the list with avocado because we think that it’s one of the best foods on the entire planet. You probably already know that avocados are rich in heart-healthy fats, but it’s a certain type of fat, called oleic acid, that packs the true appetite-suppressing punch. Oleic acid is classified as an omega-9 fatty acid. When you eat oleic acid, which is also found in olive oil, your body converts it to a compound called oleoylethanolamide, or OEA. Studies show that OEA travels to the gut lining, where it sends signals of satiety to the brain. When OEA levels are increased, it generally leads to decreased hunger and reduced calorie intake at the next meal.

A word of warning though: while avocados can help suppress appetite, they also contain a lot of calories due to their high fat content. When including avocados in your meal, pay attention to the proper serving size, which is one-third of a medium-sized avocado.

Greek Yogurt

Greek yogurt is made by straining out the liquid whey from regular yogurt. This process not only makes the yogurt thicker, it also makes it higher in protein per ounce. According to research, protein keeps you feeling fuller than fat or carbohydrates; so any food that is high in protein has appetite-suppressing effects. Research shows that when people increase protein intake to 30 percent of calories from just 15 percent of calories, they report feeling less hungry and typically eat fewer calories throughout the day.

A single 5.3-ounce container of Greek yogurt contains around 15 grams of protein, compared to just 7 grams for regular varieties; but be choosy when choosing yogurt. Flavored Greek yogurts still have the protein, but they can also contain as much sugar as a can of soda. Plain, nonfat or low-fat yogurt is best.

Flaxseed

Flaxseed packs a one-two punch when it comes to appetite suppression. It’s rich in both omega-3 fats and fiber, two nutrients that keep you feeling full. Fiber is especially beneficial because it has a “bulking” effect. It expands and pulls water into the digestive tract, which leads to feelings of satiety, and it doesn’t contribute any calories. The fat in flaxseed can also slow increases in blood sugar levels, which not only reduces hunger, but irritability as well.

One tablespoon of whole flaxseed contains 3 grams of fiber and 4 grams of fat; but make sure to grind your flaxseed before consuming it because your body can’t properly digest whole flaxseed.

Spinach

Spinach contains compounds called thylakoids, which can contribute to appetite suppression and a reduced food intake. According to research, when thylakoids are eaten with a high-fat meal, levels of Cholecystokinin, or CCK, and leptin, two hormones that signal to your brain that you’re full and to stop eating, are increased. On the flipside, thylakoids can also reduce ghrelin, the hormone that tells your body that you’re hungry. When combined with healthy carbohydrates, thylakoids can also help reduce cravings for sugar and sweets.

To reap the benefits of thylakoids, try this magnesium-rich smoothie. It combines spinach with avocado and fruit to give you the fat and carbohydrates you need.

Chia Seeds: The Ancient Superfood

If you haven’t hopped aboard the chia seed train yet, you’re missing out on something huge. That’s figurative of course, since chia seeds are tiny; but don’t let their small size fool you: chia seeds are LOADED with nutrition. Adding these seeds to your diet can not only help you lose weight, it provides a host of other benefits as well.chia seeds

Chia Seeds for Weight Loss

Chia seeds are loaded with protein and fiber. In fact, almost all of the carbohydrates in chia seeds are in the form of fiber. Protein is considered the most “weight loss-friendly” nutrient because it helps reduce appetite and can keep you full for an extended period of time. Some research also shows that protein can reduce the urge for nighttime snacking and decrease obsessive thoughts about food (1, 2). It’s not only the amount of protein that makes chia seeds a superfood for your diet, it’s the amino acid content of these proteins. Chia seeds contain a good balance of the essential amino acids that your body can’t make.

The fiber in chia seeds also contributes to weight loss by absorbing water and expanding in your stomach. This helps delay the emptying of your stomach, which means that you feel fuller for a longer period of time. A single ounce of chia seeds contains 10 grams of fiber – almost half the amount recommended for an entire day!

Other Ch-Ch-Ch-Chia Benefits

The benefits of chia seeds don’t stop at weight loss. These little seeds are rich in calcium, magnesium, and phosphorus – three minerals that help keep your bones strong. In fact, gram for gram, chia seeds have more calcium than a lot of dairy products. Chia seeds are also loaded with antioxidants, which not only protect the fats in the seeds themselves from going rancid (so the seeds don’t go bad before you have a chance to use them), but they protect your body from many chronic diseases, like heart disease and cancer.

How to Use Them

If you’re new to chia seeds, you may be a little intimidated by them at first – and that’s okay. Chia seeds are fairly bland, so you can easily incorporate them into your diet in various ways until you find a way – or many different ways – that work for you. You can also eat them whole, unlike flaxseeds, so there’s no extra grinding step necessary.

If you drink smoothies, throw a spoonful of chia seeds in the blender with everything else. If you prefer a little texture in your smoothies, you can mix the chia seeds into your smoothie after blending to keep them whole. You can sprinkle chia seeds on top of your yogurt, stir them into your oatmeal, or top off your cereal with them. They’re not just for breakfast, though. You can also toss some chia seeds into vegetable side dishes. You can even use chia seeds as substitute for eggs in baked goods. The possibilities really are endless.