Wouldn’t it be great if you knew how to stop cravings before they got out of control?
Do you struggle with cravings? It’s not your fault! Our hormones cause our cravings as they are the messengers that influence how we feel, what we want, and how fast our body stores fat.
Wouldn’t it be great if you could squash your appetite before it gets out of control? There’s a way actually, you just need to know which foods to eat.
A food is considered hydrophilic if it fills up with water and, in turn, fills you up, satisfying your appetite. The term originated from the Greek words for water (hydro) and friendship (philia).
If losing weight is a goal for you, then you want to make sure you get some soluble fiber in your diet, too. Hydrophilic fibers dissolve and form a gel in the intestines. The gel helps steady blood sugar, which in turn stops food cravings and makes us feel full longer. Being well hydrated also aids digestion. Stop craving by eating these foods the next time you feel the urge to hit the vending machine.
1. Chia Seeds
Chia seeds can absorb up to 12 times their weight in water, which means they are filling. Because they are flavorless, they can bulk up your favorite snacks and meals without compromising taste! The seeds also help maintain electrolytes to encourage hydration and the efficient absorption of nutrients. The chia seed is rich in omega-3’s, antioxidants, fiber, iron, magnesium, and calcium, too.
This vegetable is high in fiber and low in calories—one cup of cooked okra is only 36 calories. Many people shy away from okra because of its slimy consistency, but you can alleviate the goo factor by adding it to soups and stir-fries. And okra is high in vitamins C, A, and B6, as well as folate, calcium, iron, potassium, and magnesium.
This is a breakfast favorite because it is so satisfying. Oatmeal has six grams of protein per serving and contains phosphorous, potassium, selenium, manganese, and iron. Oats also protect your cardiovascular system: A 15-year study published in the American Journal of Lifestyle Medicine found that oatmeal lowers cholesterol and reduces the risk of heart disease.
This grain—which is also highly water absorbent—has a delicious, nutty flavor and a pasta-like texture. Try adding it to salads, soups, and side dishes. It is sold in three forms: hulled, pearled, and pot. We recommend the pot barley—it retains its nutritive punch and is the easiest to work with.
Fruits containing pectin—such as apples and pears—absorb tons of water. They help with digestion, lower cholesterol and regulate the body’s absorption of sugar. Eat the pear’s skin—it contains the antioxidant quercetin.
6. Brussels Sprouts
Brussels sprouts have enough hydrophilic fiber to keep you full for hours. It is also a food recommended by the American Cancer Society because it contains chemicals that can stimulate enzymes in the body that detoxify carcinogens. Brussels sprouts can be steamed, sautéed, or roasted, but don’t overcook them—they’ll lose their nutritional value and flavor.
7. Kidney Beans
All beans are highly hydrophilic foods. They also decrease the risk of coronary disease. We prefer kidney beans because they are great in chili and thick soups. Use the beans instead of meat or tuna fish for the protein in a salad.
8. Sunflower Seeds.
Use sunflower seeds to satisfy your hunger pains. They’re packed with nutrients and are a great source of protein, high in fiber, Vitamin E, and other vitamins and minerals. Snacking on a handful may also regulate your nerves and muscles.
9. Pine nuts
Many diets say that fats are to be avoided because they are high in calories, but not all fat is created equal. The omega-6 fatty acid found in pine nuts called pinolenic acid has been shown to increase the release of satiety hormones. This type of fat can actually promote weight loss and reduce food intake. Pinolenic acid appears to be particularly effective at stimulating the release of CCK (cholecystokinin), the hormone that works as a hunger suppressant. Additionally, pine nuts effectively improved satiety and increased CCK in overweight, post-menopausal women.
Nori—dried seaweed—is used to wrap sushi. Nori is around 35 percent fiber, most of which is hydrophilic. It’s sold in thin, flat sheets at health food stores or online.
High in fiber, chickpeas will keep you full for hours. For a snack, try grabbing some crudité and making a homemade chickpea spread made with roasted chickpeas.
This article was originated from The HD Diet