Feeling full and not being tempted to snack is the key to a healthy diet. The general rule to achieve this is to avoid high-calorie foods and prioritize natural foods rich in fiber, according to the nutrition and health website Eat This, Not That! (USA).
Beans are a great choice to help dieters reduce cravings.
To eat less and feel full longer, people can apply the following tips:
Avoid foods high in sugar and fat
Many studies show that foods high in sugar, white starch, and fat will trigger cravings and make us want to eat more. These foods have a high glycemic index, causing the body to activate the release of the feel-good neurotransmitter dopamine.
When blood sugar and dopamine levels drop, our bodies stimulate our cravings for these foods even more. In fact, the craving response makes us want to eat even when we are not hungry.
Get enough sleep
Getting enough sleep plays an important role in controlling hunger hormones and preventing overeating. Research published in the British Journal of Nutrition shows that lack of sleep increases the hunger hormone ghrelin and decreases the hormone that signals satiety, leptin.
Therefore, to maintain a healthy diet and control weight, experts recommend that people get enough sleep. Thanks to enough sleep, cravings will be much easier to control.
Eat more oats
Oats are rich in soluble fiber, especially beta-glucan, which has been shown to suppress appetite and lower harmful LDL cholesterol. A study in the Journal of the American College of Nutrition found that eating oatmeal increased feelings of fullness and reduced hunger more than other low-fiber cereals.
Not only that, oats are low in calories. Therefore, this becomes a food that helps us eat less but still feel full and supports weight loss very well.
Eat beans
Peanuts, green beans, black beans, peas and lentils are great sources of protein, fiber and antioxidants. Their low calorie and fiber content make them a great choice for dieters.
People can add them to meals or use them as snacks during the day. The high fiber content will help keep you full longer and control your appetite, according to Eat This, Not That! .
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