Five Foods to Curb Your Hunger
From WebMD by Katherine Brooking, MS, RD
If you feel like you’re suffering from a permanent case of “the munchies,” you’re not alone. Many people that I’ve counseled have told me that feeling hungry was the number one reason they gave up trying to lose weight. The good news is you don’t have to be a hostage to your hunger. Research identified compounds in specific foods that can help you feel fuller longer and turn down hunger hormones. Here are five natural “hunger stoppers” that can help you win the battle of the bulge without feeling famished.
Tip #14: Raspberries – while many berries offer health benefits, raspberries are a hunger-stopping standout. A one-cup serving of frozen red raspberries has only 80 calories and a whopping 9 grams of fiber. In fact, they’re one of the richest sources of fiber you can find. Because a high fiber diet makes people feel fuller for longer, it helps to reduce food cravings. Raspberries also provide a hearty dose of vitamin C, manganese, and potassium.
Tip #15: Seaweed – is more than a trendy garnish; it’s a real cravings crusher. Seaweed has been enjoyed in Asia for centuries but its now gaining recognition for its appetite control and weight-loss benefits. Seaweed contains plenty of protein and soluble fiber, which help slow digestion and control blood sugar and cravings. What’s more, Japanese chemists have found that the brownish pigment in Wakame (a seaweed often used in salads and soups) called fucoxanthin, promotes weight loss. A study conducted at Hokkaido University in Japan saw obese rats lose five to 10% of their body weight when fucoxanthin was added to their regular food. Fucoxanthin works by stimulating the production of a protein that increases the burning of fat.
Tip #16: Pistachios (…and other nuts) – Nuts may be another surprise on this list. But studies show that contrary to popular myth, pistachios and other nuts may help squash hunger and control weight. Why? Nuts may help keep you fuller longer, and preliminary research suggests their calories aren’t fully absorbed by the body. What’s more, in-shell pistachios provide a unique advantage for waistline-watchers. A preliminary study from Eastern Illinois University suggests that people who snacked on in-shell pistachios consumed 41% fewer calories than those who ate shelled pistachios. The authors say the empty shells might be a helpful visual cue about how much has been eaten, thereby potentially encouraging you to eat less.
Tip #17: Legumes (beans, peas, lentils, soybeans and chickpeas) – Legumes are a triple threat to tame hunger because they’re packed with fiber, resistant starch and slow-to-digest protein. In fact, a recent study in the Journal of Nutrition and Dietetics, found that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while also proving their blood cholesterol levels. Another analysis published in the journal Obesity found that people who ate about 1 cup (5.5 ounces) of legumes felt 21% fuller than those who didn’t eat these fiber-filled foods.
Tip #18: Eggs – Eggs are another powerful tool in your hunger-fighting arsenal. One study in the European Journal of Clinical Nutrition found that when people ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants), they consumed up to 438 fewer calories over the entire day. Other research indicates that an egg breakfast may help control hunger for a full 24 hours.