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13 healthy foods that suppress appetite

Many people will admit this: no matter how you eat or drink, your weight will not rise, this will be the dream of thousands of people. Momo wants to tell you that it is easy, but unfortunately, this is not the case. But we don't have to be sad, because there are a lot of very delicious foods that not only will not hurt your body, but will also reduce your appetite. We introduce you to 13 healthy weight loss foods.

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1, salmon

Salmon contains a lot of protein and healthy omega-3 fatty acids. This combination of nutrients can give you a long-lasting satisfaction. Consumption of salmon reduces the risk of developing obesity, diabetes and heart disease.

2, avocado

Avocado is the perfect source of healthy fatty acids, and it contains oleic acid that prolongs the well-nourished sensation, which helps to burn fewer calories in subsequent meals. In one experiment, California researchers found that people who ate avocados three hours a day after lunch would eat 40% less food.

3, coffee

Caffeine in this drink helps reduce calories and eliminates fat. In addition, coffee can be an appetite-suppressing food that consumes 0.5-4 hours before consumption, which can affect the feeling of hunger. Usually, in order to lose weight, it is recommended to take about two cups of coffee powder (ie about 200 mg of caffeine). However, keep in mind that the dosage may vary depending on your health and possible side effects.
4, Chia seeds

Chia seeds can absorb more than 11-12 times the amount of water, so it helps to make the stomach more full and helps to feel full. In addition, it will also reduce appetite.

5, coconut oil

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Coconut oil is different from other varieties because it contains fatty acids with medium chain lengths. They are digested in another way, which has a positive effect on metabolism: for example, coconut oil helps reduce calories and eliminates belly fat. It also helps reduce appetite: Studies have shown that people who consume coconut oil eat less than 256 kilocalories of normal diet during the day.
Of course, coconut oil is still an oil, so don't put it on all the plates. It is enough to replace it with other oils you prepare for food.

6, eggs

Eggs are a cheap and nutritious source of high quality protein that also helps to increase satiety. Studies have confirmed that if you eat eggs for breakfast, it will help you burn less calories and lose weight. In one experiment, people with a low-calorie diet were divided into two groups: some who ate egg breakfast and others who ate other traditional breakfast products. It was found that people who ate eggs lost more than 65% of their weight than those who did not.

7, chili

Peppers contain a substance called capsaicin that reduces appetite and helps eliminate fat. Studies have shown that eating 1 gram of red pepper can reduce appetite, suppress hunger, and help to lose weight. But chili is not suitable for eating too much.

8, spinach

Spinach contains thylakoids, which increase the level of leptin, a hormone that regulates energy exchange and controls hunger. Therefore, the thylakoid suppresses appetite, resulting in weight loss. In order to achieve this effect, it is enough to consume 100 grams of spinach per day.

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9, green tea

Green tea contains two substances that help to lose weight: caffeine and catechins (especially epigallocatechin gallate). The first helps reduce fat and suppresses appetite, the second promotes metabolism and helps eliminate fat. The combination of these two substances in green tea extracts allows the body to burn calories more efficiently. Therefore, studies have shown that caffeine intake and epigallocatechin gallate help increase calorie loss by 4%.
The recommended green tea dose for those who lose weight is 250 to 500 mg per day.

10, lentils

Lentils are very beneficial because they contain large amounts of folic acid, iron, potassium, thiamine and manganese. They also have a large amount of protein and fiber that can effectively eliminate the feeling of hunger: there are many proteins and fibers that can effectively eliminate the feeling of hunger: it fills the hunger, although there are fewer calories. In addition, it is easier to prepare than other beans.

11, ginger

Ginger alcohol with fresh ginger root helps to lose weight. Studies have shown that daily intake of gingerol helps to lose weight and controls the level of leptin (the hormone that regulates energy exchange), which can hinder appetite.

12, oatmeal

Of course, this is not about soluble oatmeal, but normal oatmeal. It contains a lot of fiber, which can keep you longer. In addition, studies have shown that people who eat oatmeal are 31% less likely to eat than those who do not.

13, natural yogurt

Natural yoghurt is rich in protein that helps to saturate. In addition, it contains probiotics that are good for digestion. Fat-free yogurt helps reduce the risk of obesity and type 2 diabetes. Keep in mind that fat-free yoghurts usually contain a lot of sugar and are therefore worth avoiding.