2024-02-29 17:16:55
Pour avoid snackingsnacks and finding a healthy snack to take to the office, discover the 10 foods that suppress hunger effectively and which will help you stay in shape.
Water, the best natural appetite suppressant
Swallowing a large glass of water just before sitting down at the table at any meal will create pressure on the receptors in the stomach wall and send a satiety signal to the brain, thus calming the body. ‘appetite. According to Dr. Frédéric Saldmann*, you can even accentuate this effect by concocting water that “makes you lose weight”: dilute 2 g of agar-agar (rich in soluble thickening fibers) in 1 liter of water, bring to the boil, pour in a gourd, add 5 or 6 leaves of fresh mint (a plant also with appetite suppressant properties) and place in the fridge for several hours.
*Author of “You are never better cared for than by yourself” (Plon).
Oatmeal to avoid snacking
Slimming allies, oatmeal has been particularly popular in recent years and has become the star of the first meal of the day! Coming from oats, oat flakes come from the seeds and stripped of their covering, the oat bran. Their strengths? A low glycemic index (40) which allows blood sugar to rise (and fall) gently and to prevent small hunger pangs, a high fiber content and an interesting protein content. American researchers have also shown that oatmeal “stuffs” more than corn flakes, even though they provide the same number of calories. We thus reduce our food intake by 30%.
How to eat oatmeal to lose weight? To benefit as much as possible from the health benefits of oats, it is better to favor the least processed forms and, ideally, to favor oat bran, capable of absorbing up to 30 times its volume in water! You can find it in organic stores, supermarkets, on the internet… and sprinkle it on your salad, your yogurt and even add it to your cooked preparations because cooking does not deteriorate its benefits.
Apple, an effective natural appetite suppressant
It’s probably the best-known appetite suppressant food! Its main asset? Pectin: a gelling fiber that slows the assimilation of food and gastric emptying. Chewing also boosts the production of a neurotransmitter, histamine, which facilitates the feeling of satiety. Hence the importance of biting the whole apple, preferably with the skin to benefit from its satiating properties.
Which apple to choose? And obviously, when it comes to eating the skin of the fruit we are even more inclined to prefer organic!
Spinach, the scientific promise
According to English scientists, their fibers might emit a appetite suppressant molecule, acetate, at the time of their digestion. Transmitted from the intestine to the brain, it would be able to “turn off” the appetite signal… in mice! While waiting to know if it works the same way in humans, we never deprive ourselves of a plate of fresh spinach as a starter.
The ideal Greek yogurt to fill you up
When it comes to feeling full for a long time, Greek yogurt is undoubtedly the best dairy product (ahead of skimmed and whole milk, and cheddar)! Its creamy and thick texture and its protein content (10 g per 100 g) provide an effective appetite suppressant effect. Another advantage? It provides tryptophan, an amino acid which helps produce serotonin (axa the well-being hormone) and fight once morest normal declines… which often encourage snacking! Better yet, the fat in Greek yogurt helps reduce insulin levels and blood sugar, which are directly linked to fat storage. A very good choice when looking for an effective appetite suppressant to lose weight!
How to choose a Greek yogurt? With around 100 calories per 100g, Greek yogurt is already quite sweet. No need to make things worse by opting for Greek yogurt with added sugar! Also interesting: the Skyr! By containing 2x more protein than classic yogurt, skyr is very filling and allows you to achieve satiety quickly! With around 80 calories per 100 g, it is a little less rich in sugar than Greek yogurt and – like it – goes well with various gourmet seasonings! Whether you opt for Greek yogurt or skyr, the main thing is to choose a ‘no added sugar’ and natural product (the gourmet versions with fruit, straciatella etc. are always much sweeter).
Chia seeds once morest the feeling of hunger
Packed with health benefits, chia seeds have a much greater capacity to satiate than flax seeds. Rich in soluble fiber, they swell and gain volume on contact with water… and fill the stomach. Appetite suppressant effect guaranteed! In addition to being a very interesting appetite suppressant, chia has multiple health benefits.
How to consume chia seeds? You can find them almost everywhere from organic stores to supermarkets, but we don’t always know how to prepare them. Good news: chia is easy to cook. You can sprinkle them on any dish from salad to pan-fried vegetables or soak them for 30 minutes (in milk, a plant-based drink or water) before adding them to your smoothie or even cooking them. as a dessert in a pudding, for example.
Buckwheat, a natural and effective appetite suppressant
It is the perfect little seed for those who eat gluten-free: hyper-rich in protein (13 g/100 g, more than in the egg), with a high fiber and carbohydrate content and a low glycemic index. This exceptional combination makes it a weight-loss ally, to be enjoyed in all circumstances: in the form of flour (in “buckwheat” pancakes, for example), kasha (hulled and toasted seeds), to cook like pasta or rice. And even in cold or hot herbal teas (sobacha…).
Dark chocolate: a guilt-free appetite suppressant
Eat chocolate to avoid gaining weight? Let’s face it, it looks like a miracle! However, even though it is rich in carbohydrates and lipids, chocolate reduces the secretion of ghrelin, a hormone secreted before a meal to increase appetite. And with its strong flavor and thick texture, dark chocolate quickly saturates taste receptors. Better yet, a true indulgence ally, dark chocolate helps reduce the production of cortisol (stress hormone) closely linked to weight gain… In short, it would be wrong to deprive yourself of it!
Which chocolate to choose? A dark chocolate with a high percentage of cocoa (at best 100% at least 75%) and without forgetting to set a limit: 2 squares of chocolate maximum each day. And no more.
Almond, a healthy fruit and appetite suppressant
It’s no secret: almonds are one of the best foods when it comes to satisfying a little hunger pangs! Rich in fiber and essential fatty acids, it is a natural and effective appetite suppressant.
How to choose and consume almonds? A handful of almonds (around 30 g) fills the little gaps for a long time! We choose them plain (without added salt), whole and unhulled and we limit ourselves to 30 g daily.
The mixture between egg white and egg yolk provides a good balance of essential amino acids and, therefore, excellent quality proteins, which deeply nourish the body. Relying on egg white can also be a good alternative to fill the hunger pangs and achieve satiety because it contains only 20 calories (compared to 60 calories in the yolk). Best eaten at breakfast (it is more filling than bread or foods such as cereals) to feel less hungry during the day and consume fewer calories in total.
How to choose a good egg? For optimal quality, it is better to rely on organic labels. And what regarding the kitchen? There are dozens of ways to consume egg white but one of the biggest difficulties is surely to resist the urge to add a lot of sugar like in a meringue or a mousse! We advise you to eat the egg whites in a white omelette by simply cooking them in a very hot non-stick pan following beating them with a whisk, to test the scrambled egg whites or even to cook them in the microwave. waves (75 to 90 seconds at maximum power in a suitable container). The secret ? Season well with a pinch of salt, pepper and/or aromatic herbs, spices, etc.
The #1 natural appetite suppressant konjac
Very popular in Asia and Japan in particular, konjac is a particularly satiating plant which has many benefits: it captures fat and, in the stomach, its volume multiplies by 20! Result ? We are quickly satisfied even when we have a strong appetite! A real trendy phenomenon in the 2000s, it was then a little shunned due to its very high dietary fiber content which can have an impact on transit but also on the effectiveness of certain medications…
Where to find konjac? Today, the marketing of konjac has become more widespread and it can be found in pharmacies, in organic stores, certain supermarkets and on the internet, in the form of paste (noodle, vermicelli, spaghetti, etc.), in rice, in sachets (powder) or capsules. Before purchasing, check the glucomannan content, which should be at least 80% for a satiating feeling.
Green tea to suppress hunger naturally
We know that green tea has many benefits. Diuretic, antioxidant, fat burner etc. It may not be a food that requires chewing, but green tea is also capable of satisfying those little hunger pangs. Obviously, we make sure not to add sugar otherwise our efforts will be wasted!
Thanks to Lucie Picaud, dietitian, from Dr. Cohen’s team, and to Véronique Liesse, dietitian-nutritionist, specialist in micro-nutrition.
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