painless ways to curb your appetite

Painless Ways for How to Curb Your Appetite

By: blueclaybrick

We all know the equation.

Cut calories = lose weight.

Experts agree that 3500 calories equal 1 pound of body weight. By creating a 500 calorie deficit per day via dieting and exercise, you could potentially lose 1 pound of fat per week.

Unfortunately, this is easier said than done.

The moment you start counting calories and cutting carbs is the moment your stomach becomes enemy #1. Rather than accepting your new-found diet, your stomach rumbles, rebels, and complains. The more you cut, the more your appetite skyrockets.

However, there are painless techniques to keep your tummy quiet without using a cookie to buy its silence.

Pick a Protein

There is a reason why low-carb, high-protein diets are all the rage these days. Not only do they stimulate faster weight loss results, but developing research suggests lean protein effectively curbs appetite.

According to Wayne Campbell, PhD, professor of Foods and Nutrition at Purdue University, “You are most likely to feel fuller after eating protein than other nutrients, including fiber, and one of the theories behind why higher-protein diets work well with weight loss is because it helps you not feel hungry.”

Two recent studies revealed that female dieters who consumed 30% of their calories from lean protein felt more satisfied and maintained muscle mass better than another group that ate less protein. [1]

Tips to Increase Protein Intake

• Drink a glass of skim or low-fat milk instead of a sweetened beverage
• Opt for eggs at breakfast instead of a bagel
• Add protein powder to oatmeal, yogurt, and other foods
• Snack on nuts and legumes
• Spread hummus on crackers or use as a veggie dip

Fight Fat with Fat

Not all fat is created equal.

Some fats will pack on the pounds while others help you lose them. The trick is to consume the right fats in the right amounts.

nuts curb appetiteOleic acid, for example, is an unsaturated fat commonly found in olive oil, nuts, and avocados. Developing research shows that oleic acid can trick your brain into feeling more full, curbing appetite signals to your brain. [2]

The University of Wisconsin-Stevens Point University Health service staff recommends limiting unsaturated fats to 44 grams per day. Dr. Sari Greaves, RD, spokesperson for the American Dietetic Association suggests snacking on two tablespoons of natural peanut butter, a quarter of an avocado, or an ounce of nuts per day.

Power Up with Potatoes

This starchy tuber has been given a bad rap over the past few years, but you’ll be amazed at how quickly potatoes can curb your appetite.

“You should eat complex carbohydrates such as potatoes, rather than simple carbohydrates like sugar or biscuits which give a short energy boost followed by hunger pangs,” explains Jacquie Lavin, weight-loss doctor for Slimming World. “In this way, potatoes can help you reduce binge-eating.”

According to a study published by the British Journal of Nutrition, potatoes are incorrectly classified as high on the Glycemic index (GI). The GI for potatoes varies depending on the type, where it is grown, and the preparation methods. [3]

Of course, deep-fried and covered in mayo is still a dieting “no-no,” but the next time you need an easy dinner, try a baked potato.

Enjoy Exercise

Diet and exercise have always gone hand in hand when it comes to losing weight and keeping it off. One reduces calorie intake, the other increases calorie expenditure (respectively). However, did you know that exercising can curb your appetite as well as burn extra calories?

exercise curbs appetiteIn a 2011 study, researchers revealed that exercise “reduces appetite and traffics excess nutrients away from energetically efficient pathways of lipid deposition,” making it easier to nail that diet. [4]

Furthermore, exercise makes for an excellent distraction.

The next time your cravings hit you, grab your gym clothes and hit the treadmill. You may be surprised to find that your cravings were a result of boredom rather than hunger.

Don’t Give Up When You Give In

These simple techniques will keep your appetite under control in no time. Keep in mind, however, that even the best of us give in on occasion.

“Dieting is a progression just like exercise,” explains Maria Kang, fitness writer, “You don’t go into the gym expecting to a run a 7-minute mile! You practice every day and you improve every week.”

The more you practice control over your appetite and your diet, the easier it will be to lose weight and keep it off.

References

[1] Zelman, Kathleen, MPH. “Foods that Curb Hunger.” WebMD. Available from: http://www.webmd.com/diet/features/foods-that-curb-hunger

[2] Vogler, O. et al (2008). “Structure-effect relation of C18 long-chain fatty acids in the reduction of body weight in rats.” International Journal of Obesity. 2008 Mar;32(3):464-73. Epub 2007 Dec 4. Available from: http://www.ncbi.nlm.nih.gov/pubmed/18059405

[3] Setephens, Anastasia. “Devil’s food? The surprising health benefits of the humble spud.” Mail Online. Available from: http://www.dailymail.co.uk/health/article-1206765/Why-potatoes-suprising-health-benefit-key-lasting-weight-loss.html

[4] Steiq AJ, et al (2011). “Exercise reduces appetite and traffics excess nutrients away from energetically efficient pathways of lipid deposition during the early stages of weight regain.” American Journal of Physiology- Regulatory, Integrative and Comparative Physiology. 2011 Sep;301(3):R656-67. Epub 2011 Jun 29. Available from: http://www.ncbi.nlm.nih.gov/pubmed/21715696.

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