One of the biggest problems faced by those who want to lose weight after starting a diet is the problem of hunger. People who want to lose weight face problems like hunger, increased appetite, and weakness during the first weeks of the diet, even if they follow the diet list exactly. So, which foods suppress appetite? Here are some appetizing foods that you should definitely add to your food lists.
Losing weight is a necessary condition not only for appearance but also for health. Being at a healthy weight is important to prevent future diseases. Daily intake of vitamins, minerals, proteins, and fats can benefit both nutrition and weight with regular consumption. However, as much as possible, we should avoid appetizers and keep them on our list of appetizers.
Skip the classic 1-egg
morning breakfast. Almost all eggs provide protein and make you feel full. Breakfast with two thin slices of brown bread, a small amount of fat-free cheese, and a poached egg will keep you feeling full throughout the day and get the protein your body needs. Cholesterol is found only in egg yolk, less than half of which is absorbed from the intestine. But remember, we're talking about poached eggs, not buttered eggs or sausage!
2- Legumes
You've probably never heard of a substance called cholecystokinin. But this substance is secreted by the digestive system and it suppresses the body's natural appetite. Researchers at the University of California have found that the consumption of legumes increases the secretion of cholecystokinin from the intestine, thereby reducing appetite. Eating beans, kidney beans, broad beans, chickpeas, lentils, etc. will lower your blood sugar, provide you with vegetable protein and fiber, and keep you feeling fuller for longer. But remember, as long as you cook these foods with as little oil as possible, don't mix them with rice, and don't dip bread in their water! In this regard, one of the best options is a bean salad prepared with a small amount of olive oil and vinegar.
3- Salad
Green Eating lots of green salads before dinner is an easy way to make you feel full, especially at buffets in holiday hotels! The amount of salad will fill your stomach, and you won't feel like eating more after salad. But the same is true for a green salad, with a small amount of olive oil and vinegar drizzled over it.
4- Green Tea
Green tea is one of the best weight loss tools. Here, it's not the caffeine that provides the benefit, but the antioxidants called 'catechins' in green tea that boost fat burning by speeding up the metabolism. Green tea helps lower LDL (bad) cholesterol. 1-2 cups of green tea a day can help you lose weight but without sugar! Remember, while preparing it, boil the water first, then add the green tea and drink after 3-4 minutes. It's also worth remembering that green tea contains high levels of caffeine and can cause palpitations in sensitive individuals and can make you sleepy when drunk at night.
5- Pear, Quince, and Apple
Pear, quince, and apple contain soluble fibers called pectin that help lower your sugar and cholesterol. The amount of fiber in pears and quinces is twice that of apples, and a medium-sized pear or apple you eat between meals will give you a fuller feeling, reducing both the snacks between meals and the amount of food you eat at dinner. However, especially firm pears should be preferred over soft sweet pears. Dried apples are a practical choice for snacking between meals. However, you should especially avoid pear or quince desserts and apple cookies and cakes!
6- Soup
is a good choice to please the eyes. Since it fills your stomach from the front, it reduces the amount of food you eat. However, the soup chosen should be as simple as possible. A soup made with grated celery, zucchini, leeks, and similar vegetables in a thin chicken broth is best. It is useful to stay away from spicy soups, soups made by frying oil and flour together, lots of rice or noodle soups, and cream soups. Also, don't cut the bread into the soup or pour chili oil on it!
7- Lean meat
Having meat in the food you eat increases the feeling of satiety. Moreover, the amino acid 'leucine', abundant in meat and fish, makes it easier for your muscles to burn calories. For this reason, a low-calorie diet with 100-150 grams of lean meat per day allows you to lose more weight than those without meat, and especially to reduce your body fat, but not lose weight from muscle. Lean meats are important, so cook your salsa with lean ground beef or lean meat. Do not fry meat or ground beef in oil!
8- Olive Oil
The omega-6 fatty acids in extra virgin olive oil make it easier to burn calories. Therefore, it is useful to take one tablespoon (15 ml) of olive oil per day. Olive oil is preferred raw, so pouring it over salads is the ideal shape. Cooking food without oil and pouring a tablespoon of olive oil over the food and mixing after cooking is also a good way. However, do not dip the bread in olive oil or fry it in olive oil.
9- Grapefruit
In a study, eating half a grapefruit before eating or drinking freshly squeezed grapefruit juice resulted in a 1.5 kg weight loss over three months, even if no other measures were taken. When you combine it with food, the result is bright. The phytochemicals in grapefruit reduce your hunger by lowering insulin levels and helping you convert the calories you take in into energy instead of going to fat tissue.
10- Cinnamon
A quarter of a teaspoon of cinnamon (about 1 gram) a day can prevent post-meal insulin spikes, thereby preventing rapid hunger and lowering blood sugar, cholesterol, and triglyceride levels. You can sprinkle cinnamon on your meals, especially with legumes like beans and chickpeas.
A breakfast of cinnamon on a piece of whole-grain bread will keep you from being hungry for dinner like a wolf. You can also add cinnamon to your coffee or make herbal tea with cinnamon. But remember; We're not talking about cinnamon sprinkled on dairy desserts or added to cakes and cookies!
11- Vinegar
Vinegar slows gastric emptying, so you feel fuller for longer, and prevents blood sugar from rising too quickly after eating. Therefore, the vinegar you add to your soups or salads will increase your feeling of fullness. So, feel free to use vinegar liberally. Drizzle a tablespoon of olive oil and a tablespoon of vinegar over baked beans, a tablespoon of olive oil and a tablespoon of vinegar over brisket, or steamed broccoli and cauliflower for a healthy snack. Especially when you can't avoid eating sugary and white flour foods, pre-eating with vinegar can prevent blood sugar from spiking.
12- Red
Chilli Consuming hot red chilies regularly will reduce your appetite. A study conducted in Japan found that people who ate hot peppers for breakfast ate fewer calories. The appetite-reducing effect of hot red peppers is thought to be due to a substance called capsaicin. Therefore, eating hot red pepper is beneficial. But this does not mean that kebabs made with hot chilies are beneficial.
13- Heavy Breakfast Cereals
Eating fiber-dense cereals such as cereal, muesli, or oatmeal with skim milk for breakfast will help you feel fuller for longer and be able to eat less in the next meal. Moreover, due to the dense fiber in them, both of them prevent constipation and prevent blood sugar from getting too high. But remember, these benefits only apply to high-fiber food grains, not regular corn and wheat grains.
14- Mate leaf: It is a wonderful herb for suppressing appetite. It has a feature in the body that almost "hunts for oil". South American Indians used to fortify their bodies by eating some of the leaves during times of drought and famine. He survived by drinking large quantities of this tea.
One of the herbs with the highest potential for slimming is the mate leaf herb which burns more calories. You can also drink tea to treat mental and physical fatigue. Don't miss this tea called "green gold" for weight loss.
15- Citrus essential oil: Citrus (orange and lemon) essential oils are a natural remedy that dissolves body fluids permanently! These oils are used by dripping in water and drinking. His appetite is one hundred percent under control.
16- Celery: When consumed regularly, it strengthens the immune system, normalizes digestion, and accelerates metabolism. The body spends a lot of calories digesting celery. If you eat celery soup every day or every other day, you will witness that you lose weight. You can also consume it by making celery salad.
17- Cardamom: In addition to pudding, dairy desserts, and compote, it is a plant used for its flavoring side in tea and coffee. It is sold as a spice. I would definitely recommend this plant as a calming and digestive aid to anyone looking to lose weight. On the other hand, after roasting garlic and onion, a little cardamom will refresh your breath. It has the ability to increase concentration and calmness. Throw a pinch in your tea, unsweetened coffee, or a glass of warm water and drink it regularly and you will see weight loss.
18- Banana: It makes you feel full and reduces fat.
19- Flaxseeds: It is an excellent source of vitamins, protein, and fiber. Add a tablespoon of ground flax seeds to yogurt and you will not feel hungry. Moreover, it strengthens the immune system. You should take it half an hour before the meal.
20- Fennel: To reduce appetite, pour 2 liters of boiling water over 4 teaspoons of fennel seeds and cook for 5 minutes. Drink 4 glasses 3 times a day.
21- Red pepper: Red pepper increases metabolism by about 25%. On the other hand, it stimulates thirst and provides more water to drink. Thus, it helps in reducing weight.
22- Bee Pollen: It stimulates metabolism and curbs your appetite.
23- Shrub leaves: Kidney working herb. It is a diuretic. After drinking, add a pinch of boiling water to a glass of boiling water and drink it. It helps to get rid of edema in the body by activating the urinary tract. It also has bowel-emptying properties and hence should be consumed on a full stomach and not on an empty stomach.