7 Top foods Reduce can suppress appetite – Best foods for fast lose weight
There are no magical weight loss pills in the world, but nutritionist Ms. Julie Upton provides us with a way to suppress appetite by natural means through scientific research. Through careful analysis and research, she proposed the following six kinds of foods that can suppress appetite.
Have you encountered difficulties in controlling your appetite? you’re not alone! Many people who struggle with weight loss are actually fighting hunger. This is indeed a causal link, because a lot of exercise will inevitably lead to energy consumption and hunger, and there are high-calorie but tempting foods around you. No wonder the willpower will slowly wither.
However, there is a good news to tell you that the latest research shows that some foods can release certain hormones during digestion and decomposition, so that your stomach and brain are full, thus inhibiting your appetite. Eat more of these foods not only can suppress appetite, but they also contain less calories, which can be said to be a lot of benefits for weight loss!
One apple a day, obesity away from you. The latest research shows that apples contain soluble fiber and a natural compound ursolic acid, which can accelerate the burning of fat and form more slender muscles. In another study, researchers at the University of Iowa pointed out that increasing the intake of ursolic acid in experimental animals can help them improve muscle mass and increase energy expenditure. A study published in The Desire magazine also showed that three small apples (about 200 calories) were added to women’s food every day, which was two pounds less than those who ate the same food but did not eat fruit.
A medium-sized apple contains 95 calories and 6 grams of fiber, and a small apple contains 75 calories and 3.5 grams of fiber. Be sure to eat a whole apple, ursolic acid and antioxidants can also improve your skin condition.
2. Beans (peas, lentils, chickpeas, etc.)
Beans, including bowls, lentils, and chickpeas, are rich in cellulose, so they can effectively suppress appetite. They are also a good source of protein and have relatively low blood sugar levels. A recent study published in Obesity shows that those who eat a small cup of about 5.5 ounces of beans are more likely to feel fuller than those who don’t. Another report published in Human Nutrition and Nutrition states that some overweight people can lose 10 pounds in 16 weeks and eat more cholesterol in their blood by eating foods rich in beans.
Eating a protein-rich breakfast can suppress the appetite of ghrelin and increase the secretion of hormones that increase satiety. A study in the European Journal of Clinical Nutrition showed that subjects treated their eggs with oatmeal or croissants for breakfast, and they could consume 438 calories less than they did without eating eggs all day. In fact, the study found that eating eggs for breakfast can effectively control appetite within 24 hours.
4. Greek yogurt
Need a reason to go to Greece? A recent study published in Nutrition, Metabolism, and Cardiovascular Disease says that more than 8,500 adults in Europe who drink one or more cups of European yogurt a day are 20% more overweight than others, and later At six years of follow-up, the rate of obesity was also 38% lower than those who did not eat more than two cups of yogurt per week. Why is Greek yoghurt with a lot of cream and a lot of cream? Researchers believe that proteins, calcium and beneficial bacteria have played a role.
5. Original Greek yogurt
is your best choice because it does not contain whey and some other natural sugars. It contains twice the protein of ordinary yogurt (a cup of original Greek yogurt contains 24 grams of protein, equivalent to 4 eggs), but only half the sugar of ordinary yogurt.
Mango is not only delicious, but also a good helper for regulating the diet. A study in the Journal of Nutrition and Food Science points out that people who eat mangoes are usually lighter than those who don’t. This jewel-like fruit contains many health-care ingredients, including mangiferin, a food that has been researched to control weight and lower blood sugar. A study published in the British Journal of Nutrition showed that when fed a high-fat diet in mice, adding some mangoes can effectively increase the increase in fat and improve their blood sugar and insulin levels.
A cup of mango slices contains only 100 calories and 3 grams of fiber. So cheer for the mango! !
7. Pistachios (and other nuts)
Next is a little crazy nut! Although nuts contain higher calories (approximately 160-170 calories per ounce), they can still help you lose weight. Studies have shown that people who love nuts are usually thinner than those who never eat nuts. why? Because nuts can keep you full for a long time, the fat is not completely absorbed by the body, and it can also increase your metabolism.
Shelled pistachios are especially useful for people who want to lose their waist fat. A study from the University of East Illinois showed that eating shelled pistachios can consume 41% less calories than eating shellless pistachios. The authors of the study said that because of the shelled pistachio, the peeling of a pile of shells can make you visually satisfied, and you feel that you have eaten a lot, so you can eat less.