Pine nuts.
Cedar nuts contain a lot of protein. They are champions among the remaining nuts in the content of useful elements, they can saturate the body. In Siberia, where there is a pine nut, it is traditionally added to many dishes or simply eaten.
Pine nuts contain polyunsaturated fats, which help stimulate the two hormones responsible for suppressing hunger. Pinolenic acid helps to remove excess fluid from the body and improves the work of the heart. Both these substances contribute to a decrease in appetite by almost 40%.
Salads.
Eat a green salad before eating. Vegetables and fiber contained in them contribute to a decrease in appetite due to the fact that they reduce the supply of glucose to the blood.
Studies conducted by the American Dietetic Association show that 50 women who ate a green salad before dinner (only 100 kcal) ate 20% less than those who just dined. This effectively acts on those who do not diet, but simply monitors their health.
Add a variety of salads to your diet. Greens, vegetables will promote faster saturation, help avoid overeating.
Apples.
It is apples, not other fruits, that help to cope with the desire to have a snack. Because of the fact that apples contain a lot of dietary fiber, which requires a thorough and long chewing. It is this time that the body needs to send a signal to the brain that you are full. Thanks to this you will not eat more than you need.
Brazilian nutritionists conducted studies that resulted in women losing a few small apples a day, significantly lost weight. And those who did not eat apples remained in their previous weight category.
In addition, apples are an excellent source of vitamin C and have an anti-inflammatory effect.
Flaxseed oil.
Flaxseed oil is a natural source of omega-3 fats, which, in addition, contributes to a decrease in appetite. Flaxseed oil contains fibers that are necessary for our body for the excellent work of the digestive system. In addition, the more you eat this oil before eating, the fewer calories you will consume for lunch or dinner. Flaxseed oil causes the blood sugar level to rise slowly, which allows you to keep the hunger hormones under control. Flaxseed oil can be consumed in salads, with vegetables, in cereals. Flaxseed oil prevents the development of cancer, contributes to lowering cholesterol.
Oatmeal.
Natural oatmeal (which must be cooked) is an excellent source of healthy and useful carbohydrates. It contains fibers that saturate quickly our body and are digested for a long time, leaving a feeling of saturation.
Regular use of oatmeal helps reduce cholesterol several times. Eating a bowl of oatmeal in the morning can energize you and saturate for a long time.
Soups.
If you want to lose weight, then be sure to include soups in your diet. Due to the fact that the soup contains a lot of water, and not other ingredients, its calorie content is much less than in the portion of the second. The truth is to choose vegetable or meat broths, and not cream soups.
Studies conducted by the Pennsylvania State University show that men and women who regularly used soups have significantly lost weight. More than those who watched their diet and counted calories.