No need to starve! 5 foods that will help you avoid cravings.

Using natural appetite suppressants can help you achieve your weight goals more healthily than through extreme dieting. The goal is to help you feel full and boost your metabolism, thereby reducing calorie intake. Let's explore natural appetite suppressants, as featured in the American health media outlet "Health."

 

◇High-fiber foods High-fiber foods such as vegetables, fruits, nuts, seeds, beans, and whole grains slow the digestion and absorption of carbohydrates, which gently raises blood sugar levels after meals and helps control appetite. The recommended daily intake of fiber for adults is 31g for men and 25g for women. Some representative high-fiber foods contain the following fiber: 1 cup of kale (10 leaves) contains 6g of fiber; 1 cup of barley contains 6g of fiber; 1 cup of steel-cut oats contains 4g of fiber; 1 cup of raspberries contains 9.75g; and 1 cup of kidney beans contains 19g of fiber. It is recommended to consume a variety of high-fiber foods at every meal.

◇Chili peppers Capsaicin, the spiciness of chili peppers, has the effect of reducing appetite and promoting fat burning. A study from Maastricht University in the Netherlands found that consuming chili peppers with meals increases satiety and reduces the desire to eat other foods afterward, helping with calorie control. A study from Cornell Medical School in Qatar also found that people who ate a meal containing chili peppers consumed less fat and carbohydrates at the next meal. There is no clear guideline for how much chili pepper to consume to control appetite. However, since capsaicin can cause a burning sensation in the digestive tract, leading to heartburn and abdominal pain, it is recommended to increase intake gradually, starting in small amounts.

 

◇Low-fat protein Adding low-fat protein foods like tofu, fish, eggs, and chicken to every meal can help reduce overall calorie intake. Protein helps regulate appetite by increasing leptin, a hormone associated with satiety, and suppressing ghrelin, a hormone that signals hunger. A study from Jeju National University Hospital found that high-protein meals allow the body to use more protein as energy, which is effective for weight loss. To achieve weight loss and appetite suppression, aim for 30% of your daily calorie intake to come from low-fat protein foods.

 

◇Green tea The caffeine and catechins in green tea boost metabolism and suppress appetite. Caffeine acts as a stimulant in the body, increasing energy levels and reducing appetite. Epigallocatechin gallate (EGCG) stimulates metabolism, helping the body burn more calories. However, it's best to limit green tea consumption to two or three cups per day. One cup of green tea contains 30-50 mg of caffeine, and the Ministry of Food and Drug Safety recommends a maximum daily intake of 400 mg for adults. Consuming more than the recommended amount is not recommended.

◇Dark chocolate Dark chocolate can help curb appetite and satisfy sweet cravings. Polyphenols, antioxidant compounds found in dark chocolate, suppress gastrointestinal motility and stimulate the brain's satiety center to release the hormone GLP-1, which suppresses overeating. A study by the University of Copenhagen's Center for Advanced Food Research in Denmark found that people who consumed dark chocolate two hours before a meal consumed 17% fewer calories than those who consumed milk chocolate. A review of 19 studies by a research team at the Department of Nutrition at the University of Malaysia found that consuming dark chocolate can help suppress appetite and manage weight in overweight or obese individuals. However, excessive consumption is advised, as the fat and sugar in dark chocolate can counteract the positive effects of weight management. The study involved consuming approximately 100g of dark chocolate.

 

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Dark chocolate seems to be a diet food.

I thought chocolate wasn't sweet

2 hours before meal

I think I can fill the empty stomach.