1) OIL SEEDS
As the name suggests, foods such as almonds, hazelnuts and walnuts are high in fat. However, these are healthy fats that suppress appetite and lower cholesterol. They also regulate digestion in the stomach and help control blood sugar. You can have 10 hazelnuts/ almonds or 2 walnuts or 15 pistachios in your snack options.
With its high fiber content, it suppresses the appetite and provides a feeling of fullness for a longer time. It also contains various substances that enable the production of certain hormones that control appetite in metabolism. You can get practical meals by mixing 2-3 tablespoons of oats with milk/yogurt + fruit pairings. You can replace flour in cake or cookie recipes with oats.
It provides satiety with the pulp in the fruits and protects against diseases with its vitamin, mineral and antioxidant content. Apple also contributes to blood sugar control with its pectin content. You can reduce your energy intake at the next meal by consuming 1 medium-sized, peeled apple in your snacks.
Studies have shown that spices and foods flavored with spices provide appetite control and accelerate metabolism. You can add all your favorite spices (thyme, mint, chili pepper, black pepper, cumin, cinnamon…) to your meals, soups, yoghurts, and drinks.
It is an effective appetite suppressant due to its mint flavor. You can add it to your waters, drinks or drink mint tea between meals.
Avocados are rich in healthy monounsaturated fatty acids. Studies show that it provides satiety for a long time. You can add it in thin slices between your toasts or in your salads. No need to add extra oil.
7) GREEN LEAF VEGETABLES
Vegetables such as spinach and lettuce help you lose weight by providing satiety with their high fiber and water content. When added to meals, it provides maximum volume with minimum calories. You can have it in your every meal by adding it to your salads and meals.
With 1 tablespoon of flaxseed that you add to a meal during the day, you can both activate your hormones that control your appetite and contribute to your omega-3 intake.
9) CHIA SEED
The word chia means “strength” in the Mayan language, and many people also say that “chia” is the power key to their diet. When chia seeds are combined with liquid, they become a special gel and this gel provides satiety. You can consume it for breakfast or as a pudding in your snacks.
It has been shown in studies that it is effective on the feeling of satiety up to 36 hours with its quality protein content. You can reduce your energy intake throughout the day by adding 1 egg to your breakfast.
It has been shown in studies that it provides satiety and accelerates fat burning with its high protein content. It is also effective in preserving muscle structure. Do not forget to add yogurt to at least 1 main meal and 1 snack every day.
Studies have shown that caffeine in coffee increases the feeling of fullness in the short term, but is not effective in the long term. It can be the most delicious option to wake up in the morning and suppress your appetite.
The foods you add lemon and lemon to help you cope with your sweet cravings. When you add it to your salads and drinks, it both facilitates your digestion and prevents you from craving sweets after meals.
Starting your meals with soup makes you feel full faster and takes fewer calories. The critical point here is to stay away from creamy and high-fat soups.
In addition to providing satiety with high fiber consumption, it also helps to lose weight by increasing vegetable protein intake. You can consume it as a meal or add it to your salads and soups in boiled form.
16) GREEN TEA
It helps you lose weight by both accelerating metabolism and activating satiety hormones with its compounds. You can drink up to 2 cups a day and enrich it with various flavors such as lemon and mint.