Fruits on display. Photo/apple.com
The good news is that several new studies have identified compounds in certain foods that trigger the release of hormones in the stomach that help you feel full and neurotransmitters in the brain that suppress appetite and reduce cravings. Eating more of these foods can help keep your hunger in check, even as you cut calories to peel off pounds. It's a weight-loss win-win!
Apples
An apple a day may keep extra pounds away, according to research that shows this fruit contains filling soluble fiber as well as ursolic acid, a natural compound that has been found to boost fat burning and which may promote lean muscle mass. Be sure to eat the whole apple, as the ursolic acid, as well as beneficial antioxidants, are concentrated in the skin.
Beans and peas
Beans and peas are a triple threat against hunger because they contain a lot of fiber; are excellent sources of slow-to-digest protein, and have a low glycemic index to keep blood sugar and carbohydrate cravings in check.
Eggs
Here's some egg-citing news: eating a breakfast that's rich in protein (20 to 30 grams) suppresses ghrelin, a hormone that stimulates your appetite while elevating peptide YY and GLP-1, two hormones that enhance satiety.In fact, studies have found that an egg breakfast may help control hunger for a full 24 hours.
Mangos
Mangos are not only delicious, but they're also diet-friendly.This stone fruit contains many bioactive ingredients, including mangiferin, a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels. A cup of sliced mango has just 100 calories and 3 grams of filling fiber
Cashew Nuts.
Go ahead, get a little nutty! Despite being high in calories (160 to 170 calories per ounce), nuts can be very slimming. Studies show that nut lovers are thinner than those who avoid or rarely eat nuts. Why? Nuts keep you fuller longer; their calories aren't fully absorbed by the body, and nuts provide a modest boost to your metabolism.