Nutritionists have suggested that there are to reduce appetite

Диетологи подсказали, что есть, чтобы снизить аппетит

These products will allow you to relieve the feeling of hunger.

Not be honest and admit: eat anything and not get fat — the secret dream of thousands, if not millions of people. We would like to tell you that it is easy, but actually it is not, writes the Chronicle.Info with reference to health info.

However, all is not lost: there are many delicious foods that not only hurt the figure, but will not allow appetite to roam. Record and enjoy great food!

The experts identified 13 products that are both useful and suppress appetite. Take a look at our list and add a couple of them in your diet if you plan to lose weight.

1. Red fish

Red fish contains a lot of protein and healthy fatty acids omega-3. This combination of nutrients allows you to feel full for longer, not to mention the use of such fish for health. Eating salmon reduces the risk of obesity, diabetes and heart disease.

2. Avocado

Avocado — a great source of healthy fatty acids, and it contained oleic acid prolongs the feeling of fullness that helps you consume fewer calories in subsequent meals. In the experiment, the California researchers found that people who every day at lunch eating avocado like there is 40% less after 3 hours after a meal.

3. Coffee

Contained in this drink caffeine helps to burn calories and break down fat. In addition, coffee can suppress appetite: its use for 0.5–4 hours before meals affects hunger. Usually for weight loss is recommended to drink about 2 cups of regular ground coffee (about 200 mg of caffeine). But keep in mind that the dosage may vary depending on your state of health and possible side effects.

4. Chia seeds

Chia seeds can absorb the amount of water which is 11-12 times their weight, which helps to fill the stomach and contributes to a feeling of satiety. In addition, they also reduce appetite.

5. Coconut oil

Coconut oil differs from others in that it contains fatty acids with medium chain length. They are digested differently that has a positive effect on metabolism: for example, coconut oil helps burn calories and to get rid of belly fat. In addition, it helps reduce appetite: study showed that people who ate coconut oil ate during the day on 256 kcal less than usual.

Of course, coconut oil is still oil, so no need to throw them all meals. Enough to replace some of the oil you use in cooking.

6. Eggs

Eggs are inexpensive and nutritious source of quality protein, and they contribute to the saturation. Research confirms that if you eat eggs for Breakfast, it will help to consume fewer calories and lose weight. In the experiment, of people who are on a low calorie diet, were divided into 2 groups: one ate eggs for Breakfast, other traditional Breakfast foods like toast. It was found that people who consumed eggs, weight loss was greater by 65 %.

7. Chili

Chili pepper contains a substance capsaicin, which reduces appetite and helps burn fat. The study showed that eating 1 gram of red chili pepper reduces appetite and suppresses hunger and promotes weight loss. However, people who continuously eat spicy, is not affected: it seems they have developed some tolerance to the product, so keep that in mind. It is not necessary to add chili pepper to meals every day if you want it “fat burning” properties has continued for you to act.

8. Spinach

Spinach contains thylakoid, which increase leptin levels — the hormone that regulates energy metabolism and controlling hunger. Thus, thylakoid suppress appetite, leading to weight loss. 100 g of spinach a day is enough to achieve this effect.

9. Green tea

Green tea contains 2 substances that contribute to weight loss: caffeine and catechins (in particular EGCG). The first helps burn fat and suppresses the appetite, and the second accelerates the metabolism and also helps get rid of fat. The combination of these two substances in green tea extract causes the body to more effectively burn calories. Thus, the study showed that the use of caffeine and EGCG helped to increase burning of calories by 4 %.

The recommended dose of green tea for losing weight, 250-500 mg per day.

10. Lentils

Lentils are very useful, as it contains a lot of folic acid, iron, potassium, thiamin and manganese. In addition, it has a lot of protein and fiber that allows you to effectively combat hunger: it is very satisfying, although it is quite a bit of calories. In addition, it is easier to cook than other legumes.

11. Ginger

Gingerol, contained in fresh ginger root, helps reduce weight. The study showed that daily consumption of gingerol helps to lose weight and also to control the level of leptin (hormone regulating energy metabolism) that allows you to curb your appetite.

12. Oatmeal

Of course, this is not about instant porridge bags, and the normal oatmeal. It contains a lot of fiber, which allows longer stay satisfied. In addition, the study showed that people who ate a Breakfast of oatmeal, felt less hungry and ate lunch 31% fewer calories than those who ate cereal.

13. Natural yogurt

Natural yogurt is rich in protein, contributing to saturation, and also contains probiotic bacteria that benefit the digestion. Untrimmed yogurt helps to reduce the risk of obesity and diabetes of the 2nd type. Note that low-fat yoghurts usually contain a lot of sugar, so they should be avoided.

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