Eat These 19 Foods to Keep Your Appetite Under Control

What Types Of Foods Do YOU Eat?

Besides nourishing our bodies, food has become a huge part of our lives. If you think about it, eating is actually a social activity. We meet with our friends for brunch, we go on date nights, we watch movies and eat popcorn, chips, or any other types of snacks, we treat ourselves to something nice and fancy to eat, and the list can go on.

If we don’t pay close attention to these habits, we might develop some health issues or gain a few unnecessary pounds. In addition to that, eating too many unhealthy foods, such as sweets, pastries, chips, dips, and fatty foods can mess with our waistline pretty quickly.

Whether you want to lose those extra pounds, develop healthier habits, or eat cleaner in general, an important thing to do to reach your goals is to keep your hunger and cravings under control.

Staying full and satisfied throughout the day will help you focus more on your tasks, have more energy, and also will help you smash those workouts of yours.

Consuming enough protein, fats, and fiber is very beneficial for keeping you fuller for longer, so if you want to discover more about this topic, here are 19 foods that will keep your appetite under control.

…Did you know that you can actually curb your appetite by eating certain foods?

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1. Greek Yogurt 

Greek yogurt is a delicious food you can eat for breakfast, as dessert, or as an ingredient in dips. It’s made by straining regular yogurt to get rid of most of the whey in it, which results in intensifying the nutrients. As a result, you’ll enjoy a tasty and high-protein appetite curber.

If you don’t have any ideas on how you can combine this superfood, you can add berries, bananas, honey, nuts, or any other type of fruit to create a parfait. This is also great in soups or as an alternative to sour cream.

…Try it and see your hunger go away! 

2. Avocado 

Who doesn’t love avocado? It’s an amazing food and a high source of healthy monounsaturated fats, that will do wonders for your body. They have a rich and creamy texture and will take more time to digest, keeping your appetite under control for a longer period of time.

There are many ways you can consume it: guacamole, in salads or sandwiches, as dips and spread, or on toast with salmon or eggs. You can even turn them into a delicious chocolate pudding by adding cocoa powder and honey.

Besides being full of healthy fats and Omega-3 acids, avocados are also full of fiber. If you’re still not convinced why you should include this food into your diet, you should know that they are good for your hair, skin, and nails as well.

3. Cottage Cheese

Cottage cheese is a great healthy snack for when you’re on to go and you don’t have time to eat a proper meal. Or when you simply want to snack on some healthy food.

This food is lower in calories and fat compared to other cheeses on the market and it’s a great source of protein and calcium. You can eat it plain, add fruits for sweetness, or enjoy it as a savory snack with some corn, avocado, and freshly cracked black pepper.

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4. Almonds 

Another type of food that is great for keeping your appetite under control are almonds. They are a great source of healthy fats and proteins and can be consumed as a snack between meals.

However, they contain a lot of calories, so if you don’t want to add on some extra pounds, make sure to eat no more than a handful of them.

5. Oatmeal 

There are a lot of people who believe that oatmeal is actually the breakfast of champions and many fast food restaurants started carrying this type of food on their menus. Oats are a type of grain that contains a lot of slow digest fiber, called beta-glucans.

They travel slowly through your digestive tract, keeping you full for longer periods of time. Besides that, oatmeal is also great for lowering blood sugar, providing antioxidants, and lowering your chances of developing colon cancer.

If you’re looking for a great-tasting food that you can indulge in without guilt, oatmeal is a great source for you! Combine it with banana, peanut butter, cinnamon, nuts and seeds, and vegetable milk and you’ll have a delicious breakfast!

6. Flaxseed

Flaxseed is very rich in healthy omega-3 fats, fiber and protein. Even though these small and nutritious seeds don’t take up that much room in your stomach, they are great for keeping you fuller for longer.

According to several studies, people who eat this type of food in the morning actually eat less when it’s lunch time. You can sprinkle this food on your salad, if you want a bit of a crunch and a delicious flavor.

Try eating flaxseed at breakfast, because they’re really yummy! Just add a teaspoon to your Greek yogurt or to your smoothie, for a more subtle taste and many benefits.

7. Legumes

Legumes are an amazing type of food, especially if you want to include more plant-based meals into your diet. You can choose from peas, lentils, beans, and chickpeas and cook them in several ways.

Whether you prefer soups, stir fry dishes, salads, stews, or chili, there are many recipes out there that will make your taste buds happy. They contain a lot of fiber and complex carbohydrates, and they are a great source of protein for vegetarians or vegans.

Due to the combination of the macronutrients they have, these foods are great if you want to keep your appetite under control. They take a lot of them to be digested, which means that you won’t think about food for at least a few hours.

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8. Soup 

Even though eating soup alone as a meal won’t keep you satisfied for more than an hour or two, if you pair it with a sandwich or a snack it will make your tummy happy.

A study from Pennsylvania State University had discovered that people who ate a bowl of chicken rice soup before they were served the main course felt a lot fuller and ate roughly 100 calories less, compared to those who consumed a chicken casserole that contained the same ingredients as the soup and only a glass of water as an appetizer.

If your goal is to shed off the extra pounds you might have, then make sure to eat broth-based soups, that are packed with chunky veggies. Several nutritionists believe that the act of chewing is tricking your body into thinking that it’s full.

If you want to make your soup more filling, you can add noodles, chicken, beans, or chickpeas.

9. Meat 

Meat is one of the foods that take a lot of hours to be fully digested, which means that you’ll be satisfied for a longer period of time. Meat is also rich in vitamins and protein, which will contribute as an appetite-suppressing key ingredient.

If you want to benefit from all the nutrients, make sure to cook it in the oven or on the stove, and don’t use too much oil. Pair it with vegetables and a dip made of Greek yogurt and you’ll be full for hours.

10. Apples

Apples are a great healthy snack, especially if you crave something sweet and crunchy. This fruit is packed with pectin and soluble fiber, which will keep your stomach occupied for quite a while.

Besides acting as an appetite suppresser, this food can also give you a lot of energy and it can help your body regulate your glucose levels. If you think that a single apple is not enough for making you feel full, you can combine it with a tablespoon of peanut butter.

The combination of carbs, protein, and healthy fats will keep your body busy and your taste buds happy. Plus, it’s a great pre or post-workout snack and it’s also suitable for kids who crave something sugary and crunchy.

 11. Eggs

Another food that is great for keeping you full and satiated for a longer period of time is eggs. You can eat them at breakfast or at lunch and they are just as good.

Several studies have discovered that eating one or two eggs in the morning can actually make you feel full for more than 24 hours compared to eating other foods at the same time.

Besides that, the same study also discovered that people who ate eggs in the morning consumed approximately 330 fewer calories throughout the day, compared to those who consumed a bagel for breakfast.

12. Sweet Potatoes 

Sweet potatoes aren’t only delicious, but they’re actually incredibly healthy for your body! This food contains a particular type of starch that has the ability to repel digestive enzymes. As a result, the food stays in your stomach for a longer period of time.

Besides helping you suppress your appetite, sweet potatoes are rich in vitamins C and A, they promote a healthy gut, support your immune system and clear vision, enhance brain function, and they also have anti-cancer properties.

13. Dark Chocolate

This is the type of food I’ve been waiting for! Dark chocolate is not just delicious, but it’s also packed with several antioxidants and vitamins!

Consuming it in moderation can increase focus and brain function, can improve blood flow and lower blood pressure, and it can even reduce heart disease risk.

In order to benefit from all the goodness in this food, you need to make sure that you only consume dark chocolate that contains at least 70% cocoa.

The bitter taste will help your body feel fuller faster and for longer. Besides that, this delicious dessert contains stearic acid, which is great for slowing digestion.

If eating chocolate with that much cocoa is too bitter for you, try consuming one or two pieces while drinking a cup of black coffee. This combination is known for bringing out the sweetness in the chocolate.

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14. Salmon

Salmon is delicious, nutritious, great as an appetite suppresser, and also beneficial for your skin, hair, and nails. This type of fish is rich in omega-3 fatty acids and in protein, which will make you feel fuller for longer.

You can combine this superfood with vegetables, rice, avocado, eggs, or you can use it in salads. If you don’t like how salmon tastes, you can swipe it for another type of fish that contains omega-3, such as herring or tuna.

15. Tofu 

If you’re looking for a healty alternative to cheese, tofu is the way to go! It contains a substance called genistein, which is known for its appetite-suppressing properties.

If you don’t like the taste of plain tofu, you can try the smoked one. It has a richer flavor and a nice texture and it tastes just like smoked cheese. You can cook your tofu with vegetables and you’ll have a stir-fry meal ready for you in just a couple of minutes.

16. Whey Protein 

If you paid attention to the foods we’ve previously mentioned on this list, you might have noticed that all of them contain protein.

This macronutrient is consumed by many people for curbing hunger, maintaining a healthy and balanced weight, building lean muscle tissue, reducing soreness, and also speeding the process of recovery after a tough workout or in case of an injury.

If you want to consume extra quantities of protein, you can add whey protein to your smoothie, yogurt bowl, or you can even consume it plainly, mixed with milk or water.

Several studies have discovered that people who ate a smoothie that contains whey protein consumed fewer calories at their next meal, compared to those who added casein protein to their shakes.

Whey protein comes in different flavors, so when you have a sweet tooth, but you don’t want to eat something sugary and unhealthy, a scoop of flavored whey (you can choose from many variants, such as chocolate, vanilla, salted caramel, fruit, etc) is one of the best options.

17. Umeboshi Plums 

Umeboshi plums are also known as sour plums, Japanese plums, or Japanese apricot and they are made from dried and pickled ume fruit, a sort of fruit that is related to the apricot.

These sour and salty fruits have been predominant in Japanese cuisine for hundreds of years. They are round, squishy, and wrinkled and their taste is so strong, that Japanese people usually combine them with white rice.

Even though you might find their taste a bit weird, they are actually very healthy for you. They are very rich in antioxidants, can help prevents cavities and oral disease, promote gastrointestinal health, strengthen and improve bone health, and the list can go on.

You can find them in Asian stores, online, or at your local specialty store.

…Have you ever tried this fruit? Tell us in the comments down below! 

18. Green Leafy Vegetables 

If you’re looking for any reasons why you should add green leafy vegetables to your daily diet, here is one of the most important ones: it can help you feel fuller for longer!

From baby spinach and kale to Swiss chard, these greens are considered to be one of the most effective appetite suppressers.

You can eat them raw in salads or in smoothies (you won’t feel their taste), or you can cook them on the stove with a tiny bit of olive oil or grass fed butter, for a flavorful side dish.

Combine them with salmon and you’ll have a delicious and nutritious meal that will keep your hunger at bay!

19. Quinoa 

Another superfood that is great for your body is quinoa. You can consume this type of grain any time of the day and you’ll have enough energy to tackle all the tasks on your to-do list without even thinking about food!

Quinoa contains a lot of fiber, which is linked to keeping cholesterol and blood sugar levels in check. Besides that, this amazing grain is also good at lowering the risk of developing heart disease or diabetes.

…How many of these superfoods do you consume on a daily basis?

CONCLUSION

If you want to keep your hunger levels in check, make sure to include foods that are high in protein, fiber, and healthy fats into your diet! They are great for your body and they will help you get rid of those extra pounds you don’t want to have!

…If you enjoyed reading this article, make sure to check this one out as well: 19 Ingenious Cooking Hacks You Didn’t Know About!

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