Top Hunger-Busting Foods You Shouldn’t Miss in Your Diet

Rebecca Lewis November 20, 2014

Hunger – it is one of the hardest things to deal with when you are trying to lose weight. Most of us can endure long hours in the gym, but starving? It’s just so unfair.

But the thing is that you really don’t have to starve yourself to shake off excess fats. A large body of research suggests that compounds found in certain foods have the ability to curve hunger, keep us full for longer, and turn down the hunger hormone! Yes, we’re talking about fruits and vegetables. But which among them have the best effect on satiety?

Eggs

One study reported in the European Journal of Clinical Nutrition found that when people ate eggs for breakfast, they consumed up to 438 fewer calories over the entire day, as compared to those who eat the same amount of calories, but chose bagels like cereals and croissants. Other studies suggest that eating eggs can help control hunger for up to 24 hours.

Raspberries

A cup of frozen raspberries has just about 80 calories but a whopping 9 grams of fibre. A diet high in fibre makes people feel full sooner and longer, it helps to reduce food craving. In addition to fibre, these delicious gems also contain a significant dose of vitamin C, manganese, and potassium. Whenever possible, choose fresh raspberries than the frozen ones. The former has better flavour and you can be sure they still contain the healthy compounds they’re supposed to have.

Pistachios and other Nuts

If you want something crisp and flavourful, go with pistachios, almonds, walnuts and other nuts. Whilst they may have more calories, preliminary research suggests their calories aren’t fully absorbed by the body. The great thing about nuts is that they can keep you fuller longer. Shelled pistachios provide a unique advantage for waistline-watchers. In one study by Eastern Illinois University, people who snacked on in-shell pistachios consumed 41% fewer calories than those who ate shelled pistachios. Nuts are great addition to some of your favourite desserts like ice-cream and yoghurt. They also add crunch and flavour to cereals and salads.

Legumes

If you’re dieting, make sure you eat legumes daily. They’re really good in busting hunger because they are loaded with fibre, resistant starch and slow-to-digest protein. Research published in the Journal of Human Nutrition and Diabetics found that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while also improving their blood cholesterol levels. Add them for quick soups, side dishes, chili and burritos.

Seaweed

A staple to Asian cuisines, seaweed is packed with protein and soluble fibre, which help slow digestion and control blood sugar and cravings. The hunger-busting effect of seaweed is due to its fucoxanthin content – a compound which works by stimulating the production of a protein that stimulates fat burning.

Dark Chocolate

Aren’t expecting it here? Numerous studies suggest that dark chocolate is really a super food. According to a study published in the journal Nutrition and Diabetes, a 3.5-ounce serving of dark chocolate can leave you feeling full and actually less desirous of other junk food. This delicious snack contains cocoa butter, which is harder to digest than the butter fat found in milk chocolate. This curbs your appetite and make you feel full longer.

What’s your favourite hunger-quenching food? Feel free to post a comment below.