| From BODi
Fitness & Health by
Whitney
Provost
If you're like most people, conquering your appetite is one of
the biggest challenges you face in your fitness and weight loss journey. As
soon as the word "diet" crosses your lips, you may start craving all the junk
you know you're not supposed to eat. The secret is eating the RIGHT foods to
help calm the cravings for the wrong ones. Add these 9 easy-to-find, tasty
foods to your meal plan, and rein in your appetite before it gets out of
control!
- Oatmeal.
This hot cereal is high in fiber and low on the
glycemic index, which means it fills you up and takes a long time to digest.
Research has shown that diets high in slow-burning carbohydrates like oatmeal
suppress the hunger hormone grehlin more effectively than diets high in fat. In
fact, when you eat oatmeal for breakfast, you may find that your appetite is
lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the
"instant" variety, so it's worth taking a few extra minutes in the morning to
prepare your breakfast the old-fashioned way.
- Apples. Not only are apples nutritious, but what sets them apart
from other fruits is pectin, a soluble fiber that helps regulate blood sugar,
keeps you full, and sustains your energy. One medium apple with skin contains 4
grams of fiber, which is more than you'd get in an average slice of whole wheat
bread. Add an apple and some cinnamon to your morning oatmeal for an
appetite-suppressing breakfast.
- Pine nuts. These edible pine-tree seeds contain more protein than any
other nut or seed, and their oil stimulates two appetite-suppressing hormones
(cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're
not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make
pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty
crunch.
 Salad. The fiber in typical
salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli,
and peppers is very filling and helps slow the release of glucose into your
bloodstream. Studies have shown that when people start a meal with a small
salad, they eat significantly fewer calories in the meal itself. Just watch out
for the high-fat dressings (or worse, fat-free dressings that are high in
sugar). Try having the dressing on the side and dipping your fork into it for
easy portion control, or simply add a dash of balsamic vinegar or a squeeze of
lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a
vegetable at every meal to keep your appetite at bay all day long. - Olive oil and other unsaturated
fats. Researchers at the University of
California at Irvine found that unsaturated fat causes the intestines to
release a compound (oleoylethanolamide) that has been shown to reduce appetite
and stimulate weight loss. Some great choices for unsaturated fat include
avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds,
macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy
them in moderation while regulating your appetite.
- Flax seeds.
Flax is one of the best plant sources of omega-3
fatty acids. The seeds are also very high in protein and fiber, making them
excellent for appetite control. Sprinkle ground flax seeds over oatmeal,
salads, or yogurt, or add them to smoothies to help stabilize your blood sugar
and turn off the hunger hormones.
- Beans.
The fiber in beans increases CCK, a digestive
hormone that's a natural appetite suppressant. A research study at the
University of California at Davis found that men who ate a high-fiber meal
containing beans had CCK levels that were two times higher than when they ate a
low-fiber meal. Beans also keep your blood sugar steady, which helps stave off
hunger.
 Whey protein.
New studies suggest that whey protein stimulates the
hormones that increase the feeling of being full. In one study, researchers at
the University of Surrey in England found that people who consumed whey protein
felt fuller and more satisfied with less food. Whey also stabilizes blood
sugar, and that can help control food urges. Shakeology with whey protein is
also packed with super foods and phytonutrients. - Spicy foods.
Capsaicin, the ingredient that gives peppers their
heat, can also help control your raging appetite. A recent study published in
Clinical Nutrition suggests that capsaicin-rich foods may help you eat
fewer calories and support weight loss by suppressing your appetite and making
you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers
with other vegetables, or throw some peppers and salsa in an omelette. Other
spicy ingredients may have similar effects, so try adding hot mustard and curry
spices to your salads and meats.
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