They say abs are made in the kitchen. But we would like to add that abs are also lost in the kitchen. It is difficult to find any human soul who doesn't like to gorge on a plate of delectable food. Whatever your goal is-losing weight or staying healthy-it is utmost important to keep your cravings at bay. Hence, we give you an option of 10 healthy, yet filling foods which will help you stay fuller for longer.
Water
One of the most effective ways to curb your hunger is by drinking water. We often mistake thirst for hunger, and end up indulging in unnecessary treats. Staying hydrated throughout the day helps you stay alert, and also keeps your stomach from becoming completely empty, keeping hunger levels down. Drink a glass of water before a meal to fill your stomach. That will help you keep a check on you portion sizes too.
Greek Yoghurt
The thick, creamy texture of yoghurt is the key behind keeping you feeling fuller for longer. Regular yoghurt is strained to remove most of the whey, which concentrates the nutrients, making it a high-protein appetite buster. Add fruit and/or nuts to boost the satiety factor; we guarantee no complaints from your end.
Flax
Rich in fiber and healthy omega-3 fats, flax is also a source of protein. Research shows flaxseeds suppress your appetite. Grind and store flax in the freezer to help preserve the delicate omega-3 fats. Add a tablespoon or two to your morning yoghurt, or sprinkle it on salad.
Avocados
Avocados are loaded with healthy monounsaturated fats, and our bodies take a long time to digest those. Hence, they can easily suppress appetite. An excellent source of soluble fiber, avocados also slow the process of digestion.
Legumes
Legumes, or pulses such as beans, peas, lentils or chickpeas, are an excellent source of protein. High in complex carbohydrates called resistant starch and oligosaccharides, legumes slow the process of digestion as these complex carbs cannot be digested by our bodies easily.
Cottage Cheese
Add it to your salad or snack on it with some freshly cracked black pepper, cottage cheese (paneer) is a healthy choice for dieters and bodybuilders. It is lower in fat compared with other cheeses. Cottage cheese is also a good source of protein, particularly casein, which helps suppress the appetite.
Soup
If you don't want to overeat, try having a soup along with your meal. Soup can help you control your portion sizes. Studies show that broths loaded with chunky veggies are far better than high-fat, creamy soups. The longer you take to chew and finish your appetizer, the lesser would you eat from the main course.
Meat
No, we don't mean too much of it! Meat being high in protein and fat takes much longer to get digested. Also, it takes longer to chew, which adds to your feeling fuller for longer. Studies have shown that there is no difference between beef, chicken and fish in terms of satiety, but fish and lean cuts of poultry are more nutritious and help you stay healthier.
Oatmeal
Oatmeal is a superfood. Period. Oats are full of beta-glucans, a type of soluble fibre that travels slowly through your digestive tract. Beta-glucans also help to lower cholesterol by trapping bile and carrying it out of our bodies, forcing us to use our blood cholesterol to make more bile.
Almonds
Other than enhancing your memory, almonds also keep you full, as they are a great source of healthy fats and make for a great snack between meals. The hunger-reducing effects of nuts take about half an hour before you actually feel the need, so eat them once you reach the point of being extremely hungry, or you'll be tempted to eat more than you are required to eat.