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Healthy foods that drive away the feeling of hunger

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Whether it’s new supplements, juices or workouts, everyone is looking for the secret to weight loss. But sometimes weight loss can be just a matter of changing our diet and eating foods that work for us, not against us.

There are certainly no foods that magically make you lose weight, but there are certainly certain foods that, when included as part of a healthy weight loss diet, can offer an advantage in controlling hunger and losing unwanted pounds.

Şerban Damian, nutritionist, suggests some healthy food options that stimulate satiety and that will make you win the fight with extra pounds.

We must first know how our body works and where hunger comes from. So our body has a hunger switch. It all starts with controlling our hunger hormones to lose weight fast. The first hormone is called ghrelin, otherwise known as the “I’m hungry” hormone. When the stomach is empty – or thinks it is – it secretes ghrelin. This causes hunger by sending signals to the brain, urging it on a search and destruction mission aimed at whatever means carbohydrates. Leptin is the second hormone. This is an appetite suppressant that signals to the brain when you are full and tells it to stop eating. But just as we can develop a resistance to another diet-related hormone, insulin, so can leptin. The result: the hunger switch does not stop naturally and we continue to eat even if we are tired. This is where the natural remedies that reduce ghrelin come in. So there are certain foods that stop the hunger switch not only in the short term but also in the long term. ” explains Şerban Damian, nutritionist.

  1. Eggs

Breakfast is a very important meal – it can either make or break your day. “In a study of 21 men, published in the journal Nutrition Research *, half were fed a pretzel breakfast, while half ate eggs. It was found that those in the group who ate eggs had a lower response to ghrelin, did not face hunger in less than three hours, and consumed fewer calories in the next 24 hours. Egg yolk contains choline, a nutrient with strong fat-burning properties, which means you can eat eggs without any problems at breakfast. But pay attention to the preparation method. Omelette, boiled or cut are the ideal options. ”, explains the doctor.

  1. Avocado
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Avocado is full of healthy monounsaturated fiber and fatty acids. These acids take a long time to digest and thus maintain the state of stagnation for a longer period. “Avocado is an excellent source of soluble fiber, which slows down the digestion process. It is rich in a fat known as oleic acid, which provides an additional benefit in terms of the effects of the fruit on appetite. Although avocado is high in calories and fat, one fruit a day can help keep your heart healthy, have glowing skin, and reduce your appetite. “, Recommends doctor Şerban Damian.

  1. Oat

Oat bran contains a unique type of soluble fiber, beta-glucans, which have remarkable health properties and are beneficial for weight loss. Oats are low in calories and contain fiber, which absorbs water and increases volume during digestion, giving you a feeling of satiety. It also reduces the absorption of calories from the gut, which keeps blood sugar levels stable. “According to research published in the Journal of the American College of Nutrition **, eating oatmeal results in a feeling of satiety greater than cold breakfast cereals. Why? The power of fiber, which absorbs water and increases volume during digestion. Consumption of a bowl of oats increases the production of butyrate, a fatty acid that reduces inflammation throughout the body. In a Canadian study, researchers found that those whose diets were supplemented with insoluble fiber had lower levels of ghrelin.. ”

  1. apples

An apple a day keeps the doctor away and hunger away! “Apples are excellent sources of soluble fiber and pectin. These bulky fibers take time to chew, which allows the stomach to signal to the brain when it has reached satiety and prevents overeating. It also limits the absorption of excess calories and carbohydrates. In addition to water, apples contain antioxidant flavonoids that help fight inflammation and protect heart health. ” explains the nutritionist.

  1. Yogurt
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The live bacteria in yogurt maintain a clean and healthy digestive system and provide major health benefits. “Yogurt is an excellent source of protein, vitamins, minerals and other easily digestible micronutrients. A serving of yogurt gives you thiamine, which helps maintain appetite. Yogurt also helps the immune system fight disease and helps to lose weight.

  1. NUTS

In addition to improving memory, nuts are also an excellent source of healthy fats that keep hunger away. As long as we consider portions, walnuts can be an ideal snack between meals. A few raw nuts, almonds or hazelnuts can help you avoid unhealthy snacks and quench your hunger. In addition to snacks, you can also add them to salads for protein, healthy fats and fiber.

  1. Soup

When the soup is consumed as an appetizer, it can decrease hunger, increase the feeling of satiety and reduce the total calories consumed for the whole meal. “Soup is a food as simple as it is special. Due to its high water content, it has a low caloric density. This means that you can eat a large portion of soup and feel full without consuming the large calorie load that usually comes with large portions. Vegetable soup with chicken, red lentil cream soup or tomato soup are excellent choices. ”, recommends doctor Şerban Damian.

  1. Over

Salmon is a valuable source of protein and 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.

One of the major reasons why most diets fail within a week is the reduction in the amount of food, which causes a permanent feeling of hunger. So, by eating denser foods from a nutritional point of view, we not only get rid of extra pounds, but we also eliminate the feeling of hunger, we also improve our health and we take optimal care of our body.

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