[Video version] The biggest fear when losing weight is being too hungry! These foods can help you curb your uncontrolled appetite

When it comes to losing weight, the first thing that comes to everyone’s mind is to eat less or not eat at all, hoping to lose weight by reducing calorie intake. However, in the end, long-term abstinence and excessive hunger often lead to overeating, causing all previous efforts to be wasted and weight to return faster! This is also the biggest reason why weight loss fails.

There are many factors that affect appetite, in addition to the brain center, it is also affected by the nervous system, hormones (such as ghrelin), environmental factors (food availability, temperature), emotional stress, blood sugar levels and other diseases. The hypothalamus in the brain is the integration center for regulating hunger and satiety. If sufficient satiety signals are not generated, the hunger signals in the brain will be stronger than the satiety signals for a long time, causing long-term overeating and leading to obesity. When the stomach is empty or the blood sugar concentration is very low, the stomach will secrete a hunger signal - ghrelin, which prompts the hypothalamus to secrete hunger signals to stimulate the hunger center and induce eating.

So how can we avoid feeling hungry and wanting to eat all the time? In fact, you can control your appetite through proper diet, allowing the brain to produce enough fullness signals and reduce food intake, helping you to control your mouth and lose weight easily! Here are some foods that can make you feel full and suppress your appetite:

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1. Eggs

The protein metabolism in food can reduce the secretion of ghrelin, which will bring a short-term feeling of fullness and make it less likely for weight loss people to feel hungry between meals. Eggs are a high-quality source of protein with high biological value and can be effectively absorbed and utilized by the human body. A study in the United States shows that people who eat eggs for breakfast will feel fuller than those who do not eat eggs, and are less likely to feel hungry before lunch. At the same time, they will eat less for lunch, achieving the effect of weight loss. Therefore, it is hailed as a natural appetite suppressant.

2. Milk

Milk is rich in tryptophan, which is the raw material for the brain to synthesize serotonin. Serotonin is a neurotransmitter that has the function of stabilizing nerves, making people feel stable and relaxed. Therefore, it is known as the "happy hormone". It can also suppress appetite and reduce food intake. In addition, milk also contains a lot of calcium. If you supplement enough calcium, it can not only reduce the accumulation of visceral fat, but also prevent the occurrence of metabolic syndrome. It is a good helper for weight loss! It is important to choose low-fat or skim milk to avoid consuming too many calories.

3. Apple

The appetite-suppressing ingredient in apples is related to water-soluble dietary fiber, which is what we often hear as "pectin." Eating an apple and then drinking water before a meal can cause the pectin to absorb water and swell, which helps delay gastric emptying and create a feeling of fullness. Because apples are rich in dietary fiber, eating them will not cause a rapid rise in blood sugar. Instead, they have the effect of maintaining blood sugar stability, thereby reducing the secretion of insulin, so you will not feel hungry so easily!

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4. Sweet potatoes

Sweet potatoes themselves are rich in resistant starch, which is very helpful in suppressing appetite. So what is resistant starch? Resistant starch refers to a type of starch that is difficult to be broken down by digestive enzymes and is not easily absorbed and utilized by the human body after consumption. It has functions similar to dietary fiber. It not only increases the sense of fullness, but also slows down the rise of blood sugar after consumption. The secretion of insulin will also be reduced, which is beneficial for blood sugar control. Fat is also not easily formed, thus helping to lose weight. It is recommended to steam the sweet potatoes and then refrigerate them before eating, as they will contain more resistant starch!

5. Almonds

American research shows that eating a handful of almonds every day can increase satiety and is very helpful in suppressing appetite. Almonds are rich in vitamins and minerals, such as dietary fiber, magnesium, zinc, potassium, monounsaturated fatty acids and vitamin E. Dietary fiber, in particular, can slow down gastric emptying, reduce hunger, and help prevent constipation. It is the most suitable snack to eat when losing weight, which is healthy and slimming!