Tropical Weight Loss
Tropical Weight Loss
Photo: Pramod Tiwari
Top 20 natural foods to suppress hunger #1: Apples. An apple a day keeps the doctor away and hunger at bay. ... #2: Ginger. Ginger controls our appetite, which means it will help reduce cravings and fulfil our hunger. ... #3: Oat bran. ... #4: Yogurt. ... #5: Eggs. ... #6: Spices. ... #7: Legumes. ... #8: Avocado. More items... •
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Read More »Trying to lose weight, gain weight or maintain your current weight? It can be a tricky affair with pronounced consequences.At some point, we've all fallen victim to raging and unexplained hunger, which in turn causes us to snack on high calorie carbs, which leads to weight gain. Akansha Jhalani, Registered Dietitian and health blogger, suggests healthy options to keep our weight in check.An apple a day keeps the doctor away and hunger at bay. It is a great source of soluble fibre and pectin. These bulky fibres take time to chew, which allows the stomach to signal the brain when you have achieved satiety and prevents overeating. It also avoids absorption of additional calories and carbs, which reduce extra fat storage in the body. Apples also have hunger satiating fibre and water content, which will keep your belly full for a long period and will prevent you from reaching out for high calorie nibbles.Ginger controls our appetite, which means it will help reduce cravings and fulfil our hunger. It acts as a stimulant that moves through a slow pace through the GI and energises the body through the bloodstream. It has high antioxidant properties, cholesterol lowering effects and reduces gastric secretions. Ginger is also widely used for its medicinal properties and can be added to our diet as a spice or condiment.Bran contains a unique type of soluble fibre, beta-glucans, which exhibits remarkable health properties and is beneficial for weight loss. Oat bran is low in calories and has satiating fibre, which soaks up water and increases in volume during digestion, thus giving you a feeling of fullness. It also reduces the absorption of calories from the intestine, which keeps blood sugar levels stable.The live bacteria present in yogurt maintains a clean digestive system and provides you with exceeding health benefits. Yogurt is a great source of easily digestible proteins, vitamins, minerals and other micronutrients. A small portion of yogurt provides you with thiamine, which helps maintain appetite and growth. Yogurt also boosts immunity, develops resistance to fight diseases and helps in weight loss.Eggs have been proven to make us feel full for over a longer period and suppress the hormone ghrelin that acts as an appetite booster. They also contain good quality protein that keep cravings away. Eggs can be a great addition to your diet if you want to shrink your waistline, eliminate your cravings and keep a check on your blood sugar.Hot peppers not only add delicious flavour to our dishes, but also provide an array of health benefits. Red pepper is known to have capsaicin, which has anti-inflammatory effects, kills off cancer cells, prevents against risks of cardiovascular disease, boosts metabolism and increases energy expenditure. On the other hand, cinnamon is known to have blood sugar lowering effects and keeps you full for a longer period. So layer your dishes with bell pepper or sprinkle it with cinnamon, for maximum benefits.Legumes and pulses such as chickpeas, beans, lentils and peas are an excellent source of protein. They are rich in complex carbohydrates, known as resistant starch and oligosaccharides, which slow the process of digestion. The protein and fibre have a combined effect, which delays the emptying of our stomach and keeps us sated for a longer period of time.Avocados are full of healthy monounsaturated fatty acids and fibre. These monounsaturated fatty acids take a long time to digest and so keep us full for a longer period. An excellent source of soluble fibre, avocados slow the process of digestion. Though avocados are high in calories and fats, an avocado a day can help you get a healthier heart, glowing skin and reduce cravings.Consumption of dark chocolate has incredible health benefits. A few squares of 70% dark chocolate slow down your digestion process and triggers your "feel good" hormones. A piece of dark chocolate also keeps you satisfied.Salmon is a potent source of protein and is a rich source of omega 3 fatty acids. These polyunsaturated fatty acids have been shown to induce hormonal changes that significantly suppress appetite. It is also a good source of vitamin D, which plays an important role in fat metabolism and weight management.Chewing gum can not only freshen your breath but also manage your hunger, reduce cravings and aids in weight loss. The biggest benefit of chewing gum comes if you reach out for a stick of gum instead of unhealthy snacks when you feel like nibbling something in-between meals. Chewing gum does not help you lose weight, but it helps you to burn calories.Flaxseeds are a good source of fibre, omega-3 fatty acids and protein. The tiny seeds do not take up too much space in our stomach but they help in suppressing appetite. Consume ground flax seeds with your early morning smoothie or top your salad with it and enjoy its nutty flavour.Green tea has been found to suppress hunger and the functional compound involved is catecholamines. Due to the presence of polyphenols, green tea increases thermo genesis and aids in fat burning. Green tea also has high antioxidant properties, which take care of your heart, and it also helps in reducing anxiety.Made from curdled soyabean milk, tofu is a rich source of protein, vitamin E, isoflavones, calcium, iron and has zero cholesterol. Soy protein unlike other plant-based protein, is considered a complete protein and it keeps you feeling full. Tofu is also low in carbs and is a good source of protein for vegetarians and vegans.Except for enhancing your memory, almonds are also a great source of healthy fats, which keep you satisfied for a longer time. As long as you keep a check on your portions, almonds can be a great in between snack. A couple of almonds can help you keep away from unhealthy snacks and satisfy your hunger.Mint leaves have great hunger suppressing properties. Just pop in a few leaves or consume it in the form of tea or any other dish, if you wish to keep your weight in check.Greens are not only good for your health but are also good for you, if your are watching your weight. Green vegetables are rich in water content and fibre, which helps to keep your stomach full for a longer period.These tiny seeds are a great source of omega-3 fatty acids, protein, and fibre. All these sources help in suppressing your hunger. So, use this amazing seed to control your weight and stay healthy.Yes, just a glass of water can help stay full. So, keep on sipping on water at regular intervals. This will also help you stay hydrated and cleanse your organs.Beans are a great source of fibre and protein, plus they are low in calorie. Choose this vegetable to stay full for a longer period of time.Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
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