1. Popcorn
Can't stop craving a snack? Popcorn! First, it's rich in fiber, which slows down digestion and makes you feel fuller for longer. Additionally, a study in the "Nutrition Journal" found that 15 calories of low-fat, natural popcorn provides a feeling of fullness almost identical to 150 calories of potato chips. What's more, popcorn is mostly air, meaning you eat it more slowly, giving your brain more time to distinguish between true hunger and a simple craving. Of course, we're talking about homemade popcorn here, not the high-sugar, high-oil kind sold at movie theaters. You can look up recipes online.
2. Whole Wheat Crisps
The "Nutrition Journal" found that eating whole grains for breakfast resulted in a 21% lower feeling of hunger four hours later compared to not eating whole grains. It also led to consuming fewer calories at lunch. This is because whole grains contain a viscous fiber that slows digestion and the rise in blood sugar, thereby stabilizing insulin levels and controlling hunger. Besides having them for breakfast, you can also eat whole wheat crisps as a snack. Pairing them with a protein-rich food like legumes or meat can further enhance their satiety effect.
3. Hot Sauce
That's right, hot sauce. We're talking about pure hot sauce, not sweet chili sauce. The various components in hot sauce, including capsaicin, can boost your metabolism, causing your body to burn more calories. Capsaicin also signals your body to release hormones that control feelings of fullness. But you can't just eat hot sauce on its own. How can you use it to help with fat loss? Use it as a substitute for salad dressing on salads, or use it instead of high-calorie sauces like ketchup on sandwiches.
4. Potatoes
Many people suffer from "carbophobia," making carbohydrate-rich potatoes the enemy. However, cooked and then cooled potatoes contain resistant starch. This type of carbohydrate passes through the small undigested and is then "eaten" by bacteria in the large intestine. These bacteria secrete short-chain fatty acids, which in turn promote the secretion of a substance that tells your brain, "I'm full." A freshly cooked potato contains almost no resistant starch, but after being cooled, about 12% of its starch becomes resistant. Now you know? From now on, potato salad should be eaten cold. The same principle applies to rice, although the texture will be slightly different.