There’s a reason why people are talking about eggs lately. A recent study from the Pennington Biomedical Research Center in Baton Rouge, LA, found that overweight people who ate eggs for breakfast take longer to get hungry later on during the day.
The research participants had lower levels of ghrelin, an appetite-stimulating hormone that tells the brain to eat, and higher levels of PPY, a hormone that helps the stomach feel full. “Eggs are a perfect combination of protein and fat, so they’re more satisfying than other breakfast foods,” says Julie Kaye, MPH, RD, CDN, a registered dietitian in New York City.
Are you worried about cholesterol? Don’t be. “Despite the high content in yolks, eggs aren’t the main culprit in raising blood cholesterol,” explains Kaye. If you’re still concerned, try liquid egg whites, which also contain protein and can stave off hunger during the day.
#1. Legumes
A serving of beans, lentils, chickpeas or even peanuts delivers the feeling of your stomach getting full and they also provide a combination of lean proteins, complex carbs, and good fats.
According to Julie McGinnis, MS, RD, a registered dietitian, certified herbalist and owner of The Gluten Free Bistro in Boulder, CO, research has shown that this trio can keep your blood sugar levels stable. “And stable blood sugar means getting a full feeling—and keeping it,” she says.
#2. Water
There are lots of reasons to raise your glass for water. H2O is critical for keeping organs, joints, tissues and the digestive system functioning well, but it can also curb hunger. In fact, one study showed that participants who drank two cups of water before a meal ate 75 – 90 fewer calories than people who drank no water at all.
#3. Avocados
The green, creamy flesh of an avocado isn’t just tasty—it’s also filled with fiber and heart-healthy monounsaturated fats. In other words, avocados might be the perfect fill-you-up food. Foods high in fiber and rich in fat take longer to digest, allowing you to experience less overall hunger during the day—and possibly take in fewer calories.
Research also shows that avocados contain a monounsaturated fat that tells your brain that your stomach is full. Just remember that, nutritious as they are, avocados are also high in calories. So stick to snacking on half the fruit (about 140 calories) each time.
#4. Greek Yogurt
Rich in calcium and low in sugar, Greek yogurt is protein-packed. A typical six-ounce serving has 15 – 20 grams, which is twice the amount in regular yogurt and about the same as in a piece of lean meat. The protein in foods is one of the main factors in feeling satisfied and full.
Protein-rich foods also contain some fat in varying amounts, which also keeps you full for a longer period.
image couresy: huffingtonpost.ca, healthbytez.com, npr.org, youtube.com.
