5 foods that can help to suppress your appetite

Add these foods in your diet when trying to lose weight

The greatest challenge for everyone trying to shed kilos is to eat in moderation. While it is still easy to maintain calorie intake when planning your meals, mid-day hunger can often turn things upside down. Most people give in to the untimely hunger that bothers them between mealtime. Even after having their snacks, they feel hungry and often turn to unhealthy foods to satisfy themselves. The right way to prevent this is by adding some appetite suppressant foods to the diet. There are several supplements and products available in the market that can suppress your appetite. But they work differently, which might not be healthy for you. They reduce your appetite, block the absorption of nutrients, or increase the number of calories you burn. A healthy alternative is to include natural food products in your diet. Here are 5 natural and safe products that you can add to your diet to suppress your hunger.

​Almonds

A handful of almonds can be an excellent snack to curb your mid-afternoon hunger pangs. Almonds are loaded with nutrients like vitamin E, magnesium, antioxidants and are even a rich source of fiber, which helps to suppress your untimely hunger pangs. Eating almonds when feeling hungry can increase the feeling of fullness. Do not have more than a handful of almonds in a day.

​Dark chocolate

Who says that chocolates are not healthy? Swap your regular milk chocolate with dark chocolate to satisfy your sweet tooth without consuming excess calories. Dark chocolate that contains 70 per cent cocoa can suppress your appetite. Even the stearic acid present in dark chocolate helps slow digestion and keep you fuller for a longer time. Avoid eating more than two pieces of dark chocolate at one time.

​Cinnamon

The sweet and earthy cinnamon is also an excellent appetite suppressant. This common spice mostly used in baking helps to suppress the appetite by stabilizing blood sugar levels and delaying gastric emptying. A study carried out in 2007, revealed that taking 6 grams of cinnamon powder in the diet can slow down the stomach emptying process and can help to keep you fuller. You can add cinnamon powder to your oatmeal or sprinkle some cinnamon powder on top of your tea or smoothies.

​Fenugreek

The tiny yellow fenugreek seeds have a strong flavour and they belong to the legumes family. They are widely used in Indian cuisines to add flavour to the dish and Ayurveda to cure several health conditions. The yellow seeds contain 45 per cent fiber, which is mostly insoluble. When the fiber enters your digestive system it slows down the process of carb and fat absorption, making you feel fuller for a longer time. You can soak a teaspoon of fenugreek seeds in a glass of warm water overnight and drink it in the morning or chew the seeds directly.

​Ginger

Ginger has been used for thousands of years for treating different kinds of health ailments. The flavourful root has amazing digestive powers. The compounds present in the root may stimulate your digestive system, can ease nausea and can also suppress your appetite. According to a small 2012 study, men who consumed ginger at breakfast did not feel hungry for at least 3 hours after their meal. You can add ginger to your diet or can drink ginger tea to reap its amazing benefits.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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The Possible Weight Loss Benefits Of Oxytocin

A recent study at the Massachusetts General Hospital explored the idea of the effectiveness of a nasal spray that contains the so-called love hormone, oxytocin, as a weight loss booster, and the results are promising. Oxytocin is stated to have an appetite-suppressing effect on the brain, making you believe high-calorie foods are not satisfying.

Science aside, let’s just admit it, how convenient would it be to have a nasal spray that helps you lose weight? Continue reading to learn more about this new exciting study.

The Obesity Epidemic
Obesity has been on the rise for decades, with the World Health Organization estimating that it has nearly tripled since 1975, with over 2 billion adults worldwide suffering from excess weight. It is also a known fact that obesity is a serious health hazard, increasing the likelihood of developing heart disease, type 2 diabetes, stroke, and some types of cancer.

On top of that, excess weight takes a toll on one’s self-esteem and even budget, having you spend a lot of money to gain the desired results.

Recognizing all these negative impacts of obesity on a person’s health and wellbeing, a research team at Massachusetts General Hospital conducted an experiment that built on the previous finding that oxytocin, a hormone responsible for bonding behavior, can suppress the activity of the brain areas associated with appetitive behavior and food motivation, too.

How Can a Love Hormone Be Related to Our Appetite?
As previously mentioned, oxytocin is a hormone usually associated with social interactions, trust, sex, childbirth, and mother-infant bonding, which scientists usually sum up as ‘bonding behavior’. Apart from this realm of social interactions, it was also found that the hormone can suppress the brain pathways that make us feel anxious.

Most recently, scientists observed that oxytocin can alter the way we perceive food, too. Do you know the feeling of savoring and craving a specific kind of junk food? This feeling is often overactive in people suffering from obesity. So, theoretically, decreasing the intensity of such cravings should potentially curb the overeating habits that come with these cravings.

Oxytocin may be the component that can do this by inhibiting a key area in the reward system of the brain, which is directly-linked to the feelings of craving and satisfaction. The above-mentioned study explored this idea by looking at the brains of overweight people through an FMRI machine when they were shown pictures of high-calorie foods, low-calorie foods, and nonfood objects.

An FMRI measures the activity in certain brain regions in response to different stimuli. Usually, the reward areas in the brain of a person who is overweight will become hyperactive when they see a high-calorie object, which is observable on an FMRI image, but only an hour after receiving 1 treatment with oxytocin through a nasal spray, the participants’ brains reacted very differently: a part of the reward system called the the ventral tegmental area (VTA) became less active when patients were shown high-calorie foods.

The decreased activity in this area weakened the connectivity between the reward system and areas responsible for food motivation, which means that oxytocin did the impossible: it tricked the brain into believing junk food isn’t satisfying. Even better, of the 10 participants, none experienced any side effects from the treatment.

And though this study isn’t enough on its own to confirm the effectiveness of the treatment, it is nice to entertain the possibility of having a quick fix for weight loss very soon. And while we wait for this miracle cure, we can always increase our oxytocin levels the good old-fashioned way, through hugs and kisses.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Here is how chia seeds help you reach your weight loss goal

For weight loss, you should look for a healthy diet. This is a known fact. But, do you know what is healthy and what is now? You may be asked to opt for green vegetables, fruits, and drinks to achieve your weight loss goal. But, do you know that something like chia seeds can be your weight loss buddy too? Surprised? Don’t be. A member of mint family called salvia hispanica and native to Mexico, chia seeds can give you a plethora of health benefits. From lowering your risk of heart disease to strengthening your bones, and keeping your blood sugar level under control, chia seeds do it all for you. The nutrients they are rich in make it possible for them to actually keep you healthy. 

 

But, if you are allergic to these seeds, stay away from them to keep any complication at bay. Here we tell you how exactly these black seeds can contribute to weight loss. 

Increase satiety: Being rich in fiber, chia seeds can make you feel fuller for a longer duration, thus preventing overeating. 

Increase metabolism: Chia seeds contain omega 3 fatty acids, which can increase your body’s metabolic rate and contribute to weight loss. 

Reduce sugar level: Increased blood sugar level can decrease your body’s insulin sensitivity, thus leading to further increase in glucose level. This can cause fat accumulation in body leading to obesity. Chia seeds improves insulin sensitivity and decreases blood sugar level 

Improves your appetite: They are a good source of protein, which has the ability to improve your appetite, says a study published in The American Journal of Clinical Nutrition. 

Reduce inflammation: Inflammation is associated with obesity and chia seeds actually help reduce an inflammatory marker known as hs-CRP. 

 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Home remedies to improve your appetite and eat more

A poor appetite is not likely to cause any life-threatening situation but it can certainly leave you under-nourished and consequently, tired and irritable. If left untreated, this lack of nourishment can cause your immune system to weaken and may also lead to dehydration. Therefore, it is vital to tackle a poor appetite and to do this, you need to know what is causing it. While there can be several causes of poor appetite, the most common one is problems with digestion. In fact, Ayurveda says that lack of digestive power is one of the main causes of poor appetite. Here are a few home remedies that help with improving digestive power and in turn, improve your appetite.

Ginger Remedies
Ginger contains a volatile oil that has the property of improving digestion; it also helps to remove the intestinal gas that is produced during the process of digestion. Besides, ginger has a strong flavouring action and a refreshing taste. The best way to make use of these benefits of ginger is to include it in your daily cooking. For better and faster results, you could make some ginger tea, by mixing half a teaspoon of ginger powder into a cup of boiling water and straining it after ten minutes. This can be drunk as such or sweetened with a few drops of honey. 

Another way to use ginger is to peel and grate a small piece of the rhizome and mix this with some black pepper powder and a few drops of lemon juice. This paste must be taken on an empty stomach every day for about 15 days to see good results.

Combining ginger with another strong digestive – coriander – also gives good results for a poor appetite. Make a coarse powder of coriander seeds and dried ginger; then mix them in a proportion of 5:1, add into about 100 ml of water and boil till the volume reduces to half and drink the resulting liquid when it is still warm.

Vegetables with appetizer action
Some vegetables are known to contain certain ingredients that have the ability to facilitate digestion and thus, they help to improve the appetite. For example, raw grated radish mixed with a little curd is a strong appetizer. Raw white onion and raw cucumber also have strong appetizing properties. Regular consumption of bitter-tasting foods such as amaranth, fenugreek and bitter gourd also helps to improve the secretion of digestive juices and this helps increase appetite.
Tomato also has the ability to deal with indigestion and can help improve appetite. Add generous amounts of red and juicy tomatoes into your gravies, make a soup with tomato and other spices or just eat the vegetable raw by sprinkling a little pepper powder on it.

Carminative spices
Gas is produced during the process of digestion in the intestine and the presence of this gas is responsible for a heavy feeling.  Besides, it also interferes with the intestines ability to digest the food that enters it and as a result, a person who has abdominal gas will often suffer from a poor appetite. In such cases, it is good to increase the consumption of certain spices that have the property of causing the expulsion of gases – these substances are called as carminatives and they have a powerful digestive action.

Some of the carminative herbs include fennel (saunf), corainder ( dhania), mint ( pudina), black pepper ( kali mirch) and cinnamon ( dalchini).  Include these spices in your regular cooking and you are bound to notice a gradual change in your appetite. You can also sprinkle a little powder of any of these carminatives on vegetables such as tomato or cucumber and consume as a salad for good appetizing action. 

Peppermint is a herb that works wonders on appetite. Whenever you find yourself dreading the thought of food, make a cup of peppermint tea by adding a few peppermint leaves into some boiling water. Steep for a few minutes, strain and drink when still warm.

Fruits to improve appetite
Certain fruits are known to stimulate hunger and these include grapes, apples and black berries. Most of these fruits contain constituents that help to improve digestion and thus, they help to improve appetite.

Often, a poor appetite may be the result of an unhealthy lifestyle. People who lead a very sedentary life and those who smoke heavily are likely to have appetite problems and it is important to tackle these issues for any meaningful results. However, if these don’t apply in your case and even after trying the remedies mentioned here for about a month or so, if you still find that there is no improvement in your appetite, it is good to consult a doctor.

In some people who are on regular medication for some health condition, the drugs they are taking may be responsible for the loss of appetite. If such is the case, the doctor should be able to provide some guidance on how to overcome this problem. In some rare cases, a persistent lack of appetite may point to a grave underlying disease such as cancer. Therefore, if you find yourself suffering from a chronic loss of appetite and none of the remedies mentioned here help, it is good to consult a doctor who can guide you further.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Can Eating Banana Peels Help You Lose Weight?

Bananas are insanely good for you. Not only are they packed with 12% of your recommended daily dose of potassium and 20% of vitamins C and B6, but a single piece of the fruit also boasts 3 grams fiber. They are also a great source of resistant starch, a type that naturally suppresses your appetite, ultimately aiding in weight loss. Did we mention they are also super delicious, whether you are eating them straight from the peel or blended into a smoothie, added to baked goods, or sliced up in your oatmeal? But according to one nutritionist, if you want to really amplify the health benefits of bananas, you should be eating the peel as well.

“Specifically, you will increase your overall fiber content by at least 10 percent as a lot of dietary fiber can be found in the skin of the banana,” a nutritionist wrote. “You will get almost 20 percent more vitamin B6 and almost 20 percent more vitamin C and you will boost both your potassium and magnesium intake.

She doesn’t suggest munching on the skins but cooking the skin to soften it first, which will “break down some of the cell walls within the skin helping to make the nutrients easily to absorb,” then blending it into recipes or smoothies.

She also maintains that the color of your banana skin makes a difference nutritionally. Green banana skins are both rich in the amino acid tryptophan (associated with good sleep quality) and also in resistant starch, which will benefit gut health. A ripened banana with yellow skin boasts a higher proportion of antioxidants associated with anti-cancer effects, she says.

But before you start boiling your banana skins, keep in mind that while banana peels are edible and do have some proven nutritional value, scientific evidence to back up Burrell’s weight loss claims is lacking.

“There is no published research on this, so we don’t know for certain how eating them may impact weight loss,”a nutrition editor explains. While theoretically nutrients like fiber, prebiotics, and antioxidants may help with weight loss, because the studies are lacking, there is no established form (green versus ripe), specific amount/dose, prep method, or frequency (daily, weekly, etc.) tied to a specific amount of weight lost over a given time frame. “I don’t think it’s absolutely necessary to try to incorporate them into your diet,” she says.

Adds New York City-based nutritionist : “There are so many more enjoyable ways to get fiber in general—and resistant starch in particular. I would much rather recommend someone enjoy a bowl of oatmeal or snack on some hummus, or add oats or beans to delicious recipes.

If you do decide to give them a try,she encourages you to choose USDA certified organic, and wash them well to avoid pesticide residues. “You can also start with a small amount and incorporate into dishes with ingredients that help counter the flavor, like a smoothie with sweet fruit and a touch of ginger root or vanilla,” she suggests.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement