Cravings are one of our biggest foes when trying to lose weight. They can hit between meals, while at work or even in the middle of the night.
But no matter when they come, one thing’s for certain: they threaten to destroy our will power and throw off our goals.
But fighting off cravings doesn’t have to be so hard.
In fact, if you just work certain foods into your diet on a regular basis, you can actually help stave off cravings and keep your appetite in check all day long.
Want to Better Control Your Appetite?
If cravings and late-night hunger pangs are getting the best of you, it may be time to change up your diet. And I don’t just mean eating more – I mean eating more filling, satiating and appetite-suppressing foods.
Here are a few options to get you started and LOSE WEIGHT:
Chia seeds are an amazing, powerful food you should work into every meal you can. (And since they’re basically tasteless, doing so is super easy.) These tiny seeds can actually absorb up to 12 times their weight in water, so when they combine with liquids in your stomach, they expand exponentially. That means you stay fuller longer, and you don’t become vulnerable to cravings or hunger pangs later on.
Chia seeds are also extremely fibrous, a must-have in appetite-suppressing foods, and they’re chock full of antioxidants, iron, magnesium and even omega-3s.
The best way to work chia seeds into your diet is to throw them in a green smoothie, atop a salad or in your morning oatmeal. Chances are you won’t even notice they’re there.
With a whopping 6 grams of protein in every serving, oatmeal is great at filling you up and keeping you satiated. Oatmeal also contains cholecystokinin, a hormone believed to regulate the body’s appetite. To really up the ante, add some fruit, a drizzle of honey and a handful of chia seeds to the mix, and you’ll be full well into the afternoon.
Nuts like cashews, almonds, walnuts and macadamias are great sources of fiber that can be extremely helpful in staving off cravings. Because the fiber digests slowly in the body (as opposed to quickly-processed simple carbs and sugars), it helps keep your appetite at bay for hours to come.
You can eat nuts by the handful, or sprinkle some on your salad, oatmeal or hummus dip. Just be sure not to eat too many – they can be awfully high in fat content.
Adding zesty spices to your food can also help keep you fuller longer, and they can improve your body’s metabolic rate, too, meaning you burn more calories in less time. Hot options (like cayenne pepper, for example) are particularly beneficial.
Apples aren’t just high in appetite-killing fiber; they’re also a great source of water, too. These two elements combine to fill you up and keep you sated for up to two hours. Additionally, apples also contain pectin, an enzyme that regulates your blood sugar, so you don’t get unhealthy, hard-to-resist cravings.
If you’re really prone to cravings, consider apples for your between-meal snacks. They’ll fill you up, and they taste pretty darn good, too.
Like apples, leafy greens have both high fiber and high water content, so they fill your stomach up with ease. Combine them with a hearty protein, like a lean chicken breast or piece of grilled salmon, and you’ll keep those cravings at bay for a while.
Similar to chia seeds, flaxseeds are another small but mighty food when it comes to your appetite. They’re chock full of omega-3 fatty acids, which naturally suppress the appetite (and improve heart health to boot.) They’re also full of fiber, and they’re known to increase cholecystokinin, a hormone that can suppress the appetite for up to four hours.
Add some flaxseeds to your morning smoothie, put some in your salad, or just add some to a bowl of homemade trail mix to snack on.
Vinegar, particularly the apple cider variety, can be a great way to fight off hunger in a bind. It actually helps slow down your body’s digestive process and it lowers the glycemic index of high-carb foods. This allows you to feel fuller longer, and it keeps your blood sugar in check, which naturally keeps cravings at arm’s length.
The best way to consume vinegar is to mix a tablespoon with a cup of water, and drink it with each meal. You can also work it into a salad dressing or vinaigrette if you want to mask the strong flavor.
Get Your Appetite in Check
Have cravings and hunger pangs got you down? Then it’s time to work some of these appetite-suppressing foods into your diet today. What foods help keep your cravings in control? Let me know in the comments.