New research points to several foods that can help you fight hunger, curb your sweet tooth, boost your metabolism and ultimately shed pounds. Plus, these foods deliver health bonuses too. Add these foods to your plate today and you’ll be slimmer and healthier in no time.
- Eggs are full of protein and will help you feel fuller longer. A multicenter study of overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Research has shown that protein may help prevent spikes in blood sugar, which can lead to food cravings.
- Beans contain cholecystokinin, a digestive hormone that is a natural appetite suppressant. Evidence suggests that beans keep blood sugar on an even keel, so you can stave off hunger longer.
- Pears have six grams of fiber per medium-size pear so they’re great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking.
- Grapefruit – A study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal helped people drop more than three pounds over 12 weeks. The fruit’s phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
- Yogurt is often referred to as the perfect food, and for good reason: With its combination of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
- Oatmeal has the highest satiety ranking of any food which means unlike many other carbohydrates, oats digest slowly so they have little impact on your blood sugar. All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
- Cinnamon – Researchers from the U.S. Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry. Sprinkle on some oatmeal or cottage cheese to sweeten up the flavor.
- Vinegar – Add it to you food to make you feel fuller. The probable reason is acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your stomach stays full longer.
- Green tea – Antioxidants in green tea called catechins can help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index.
- Nuts – Research shows that people who snack on nuts tend to be slimmer than those who don’t. Reason being that just a small handful of nuts as a snack can help you feel full and consume less during regular meals.
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