Thursday, October 13, 2011

Unexpected Filling Foods to Curb your Appetite

When trying to lose weight, it can be the approach of many friends who give advice to simply - "stop eating so much". Of course this is so much easier said then done, and while eating less is exactly what we are doing in practice, everyday has its own unique challenges. These are some unexpected foods that be added to any meal to help curb your appetite with low calories and big satisfaction.

Cinnamon – A Scandinavian study published in the American Journal of Clinical Nutrition found that when volunteers were given rice pudding with three grams of cinnamon, they produced less insulin after the meal.Because insulin is the hormone that turns excess sugar into fat, this means less weight gain. As well as lowering blood sugar levels cinnamon may slow down the emptying of the stomach, meaning it can make you feel fuller for longer. Also cinnamon can dull the sweet receptors in your mouth, curbing the craving for sweets (think cinnamon gum!)

TIP: Sprinkle a teaspoon of cinnamon daily over cereals, yoghurt or fruit, use to season puddings or even stir into coffee. It is especially effective if consumed directly after meals

Mint – Yes, mint does wonders to keep my cravings under control as its strong scent is a natural appetite suppressant. I keep a mint scented candle, and mints in my purse, and office. Not only does it keep the house and me smelling good, I am less likely to give into late night snacking temptations. Other simple ideas are to sip mint tea, chew sugar-free mint gum, or simply brush your teeth.

Nuts – A small handful of nuts as a snack can help you feel full and consume less during regular meals. The key here is variety and low sodium. Also nuts are a great salt craving alternative, rather then grabbing those potato chips, nuts will make you feel fuller longer.

Vinegar – Add it to you food to make you feel fuller. The 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. Using a vinegar - vinaigrette on the side of a salad and dipping your fork in and out of it while eating salad will slow the consumption of food and make you feel fuller faster. This is a great tip when going out to dinner. Order a small side salad as an appetizer and dip away. You will feel fuller for your upcoming meal.

Eggs - full of protein and will help you feel fuller longer. Research has shown that protein may help prevent spikes in blood sugar, which can lead to food cravings. Besides being a high protein food, they are also super versatile. You can scramble, bake, boil, broil and so much more - so no excuses for getting "bored" of this staple.

Grapefruit – The fruit’s phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab. Fruits that are rich in soluble fiber, such as grapefruits, have a low glycemic index. Grapefruits are digested slowly and cause a gradual rise and subsequent gradual decrease in your blood sugar, allowing you to feel full longer. Additionally, the soluble fiber is not broken down in your digestive tract and likely contributes to the sensation of fullness. Consuming these fruits while they are fresh and uncooked will provide you with the highest nutrient value, as well as the highest amount of fiber.

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