1. BEANS
Besides being a great source of dietary fiber, which helps you feel full longer, beans are a good source of protein. They also contain Tryptophan, an amino acid which helps control the appetite. A good goal is to eat a serving of beans at least twice a week. Mung beans and adzuki are easy to digest and soy beans are a good way to get Omega-3 fatty acids without eating fish or taking fish oil supplements. Other good choices include pinto, kidney, navy, garbanzo, lima, red, red kidney, and black beans. A study from the American College of Nutrition stated that those who ate 3/4 cup of beans each day had smaller waistlines than those who didn’t.
2. NUTS
Nuts, such as almonds and pistachios, contain mono-saturated fatty acids, which help control your appetite and keep you feeling satisfied until your next meal. Research from Georgia Southern University discovered that eating some high-fat, high-protein nuts can increase your metabolism for as long as 3-1/2 hours after your snack.
3. WHOLE GRAINS
If you were wondering how to lose belly fat, research from Penn State University showed that if you eat whole grains instead of refined grains, you can lose over two times more belly fat. The fiber in whole grains helps prevent spikes in blood sugar levels. When spikes like these occur, you become hungry soon after eating. Whole grains also contain anti-oxidants, which control insulin, the hormone that signals your body to store tummy fat.
4. AVOCADOS AND OTHER HEALTHY FATS
Healthy fats are good for appetite control because they keep you feeling full longer. Avocados are a good choice as they also contain fiber which helps keep your insulin level in check. Other sources of high-fiber, healthy-fat foods are nuts and olive oil.
5. BERRIES
Eating foods high in sugar and carbohydrates cause free radicals (molecules which are produced when your food is broken down by your body) to attack the very neurons that signal your body when your hunger has been satisfied. Anti-oxidants destroy free radicals and berries are loaded with anti-oxidants. Cranberries, strawberries, black currents, blackberries, blueberries, and pomegranates are all good choices.
6. OATS AND OTHER FOODS RICH IN FIBER
If you increase your daily intake of fiber to 24 grams, the fiber can absorb up to 90 calories per day. These are like “free” calories! They flush right out of your system. With about 10 grams of protein in each 1/2 cup serving, oats provide you with a steady supply of muscle building energy.
7. CRUCIFEROUS VEGETABLES AND GREENS RICH IN FOLATE
Folate is one of the B Vitamins and some vegetables which contain folate are kale, cabbage, cauliflower, broccoli, brussel sprouts, and bok choy. The British Journal of Nutrition discovered that people with high levels of folate can lose up to 8-1/2 times more weight when they diet.
8. APPLES
Apples, and other fruits with peels, are high in fiber. If you eat four serving of a fiber-rich fruit each day, you can easily reach the goal of 24 grams. A UCLA study determined that this extra fiber was the difference between overweight people and people whose weight was normal. Just be sure to wash fruit well when you plan to eat the peel to remove all the pesticides. One chemist suggested washing fruit and other produce in water to which you’ve added a little salt and vinegar effectively eliminates the pesticides.
9. GRASS FED BEEF
Traditionally raised beef can have as much as 16.3 gams of fat in 3-1/2 ounces. To reduce the grams of fat in the beef you eat, buy beef that has been grass-fed, as it will only have about 2.4 fat grams of fat.
10. DARK CHOCOLATE
If you enjoy pure dark chocolate (70-80% cocoa solids) you COULD eat 15% less food the next time you have a meal. Dark chocolate has more anti-oxidants than red wine or black tea and, as we know, anti-oxidants destroy free radicals. Savor it in moderation. It will make staying on your diet a pleasure.