Eat more, cut calories

10 top foods to suppress appetite

Eat more and still cut calories with these hunger-curbing eats

It’s hard to keep focused on your goal weight when you’re hungry, unsatisfied or craving more. One thing many slimmers struggle with most of all is portion control. Cutting dinner in half and cutting breakfast short is enough to make anyone feel deprived.

But what if there was a way you could eat more and still lose weight? Look down and see a heaped plate at every meal? Stay satisfied for longer between snacks? ClickFit has 10 of the top foods for curbing hunger. Add more of these to your diet and the research suggests you’ll trim calories from your daily total ...

  1. Dark chocolate

Excellent news for lovers of the dark stuff, smelling dark chocolate can suppress appetite. Research by Elske Massolt published in Regulatory Peptides traced how subjects that took a whiff scored lower levels of ghrelin, a hormone that stimulates hunger. It found that smelling dark chocolate actually had a greater affect on curbing hunger than eating it – so stop at your nose!

  1. Beans

Adding beans to your meal can make you feel fuller and keep your blood sugar steady – that’s what a University of California study found. The fibre in beans increases CCK twofold, a digestive hormone that’s a natural appetite suppression.

  1. Cayenne pepper

Spicing up your daily diet with some red pepper can curb appetite, especially for those who don't normally eat the popular spice, according to research from Purdue University. "We found that consuming red pepper can help manage appetite and burn more calories after a meal, especially for individuals who do not consume the spice regularly," says Professor Richard Mattes.

  1. Chewing gum

Chew on this: research from the Pennington Biomedical Research Center and Louisiana State University suggests that chewing sugar-free gum can help control appetite, decrease calorie intake and reduce snack cravings. Participants who chewed gum reduced their afternoon snacks by 40 calories.

  1. Oatmeal

Eating a breakfast of low-GI complex carbohydrates, such as oatmeal, takes longer to digest than high-GI cereal, which means it fills you up for longer and it will replenish your glycogen stores. Research from Kuopio University in the Netherlands suggests it lowers ghrelin leaving you less hungry come lunch too. But opt for the steel cut or rolled varieties that are more slowly digested than instant oats.

  1. Apples

Apples  are full of fibre and water and can curb a sweet craving, but best of all they’re packed with pectin, a soluble fibre that is thought to suppress appetite. If that’s not enough to get you eating your one-a-day, a new study from Florida State University suggests that eating apples on a regular basis can help reduce bad cholesterol and increase good cholesterol too.

  1. Avocado

Foods rich in unsaturated fats, such as avocado, nuts and olive oil, have been found to play a pivotal role in sending a message to your brain that says ‘stop eating, you’re full!’. A study by the University of California, Irvine, found that these fats ultimately trigger the production of a metabolic compound known as OEA, which in turn decreases appetite. Just remember, however, that even unsaturated fats need to be kept to small portions.

  1. Whey protein

Researchers at the University of Surrey found that people who consumed whey protein reported feeling fuller and more satisfied with less food. Drinks made with whey protein powder can be consumed at any time of day. Or if you prefer ...

  1. Eggs

... get your protein hit from eggs. A growing body of evidence suggests that lean protein helps satiety – and the effect is even greater at breakfast. “You are more likely to feel fuller after eating protein than other nutrients, including fibre, and one of the theories behind why higher-protein diets work well with weight loss is because they help you to not feel hungry,” says Purdue University’s nutrition professor, Wayne Campbell.

  1. Celery

Feel full on fewer calories? Choosing low energy density foods can help control hunger, according to the Mayo Clinic, because you get much more ‘bite’ for your calories. Celery is a prime example. At just 8 calories per stick it’s practically free in energy terms – so have it with your dip, add it to soups and sprinkle it on salads with abandon.

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