Research by scientists has shown that certain foods can affect appetite. These can be helpful for weight loss if they are integrated into a balanced diet and lifestyle. Read on to learn more about three foods that can help with weight loss.
Oatmeal
A study involving 47 adults looked at hunger, fullness, and next meal intake disparities after participants consumed oatmeal, as opposed to oat-based ready-to-eat breakfast cereal.
Since eating oatmeal, the participants felt substantially fuller and less hungry than after eating the cereal. Also, despite consuming oatmeal, their calorie consumption at lunch was smaller than after eating breakfast cereal.
While the two breakfasts had the same number of calories, the oatmeal had more protein, more fiber, and less sugar than the cereal. The authors hypothesized that the variation in fiber, especially the form of soluble fiber known as beta-glucan, was possibly responsible for the effects.
Eggs
Eggs are common foods, particularly for breakfast, and can help to encourage weight loss.
In a small study of 21 adults, researchers compared the impact of consuming eggs or eating bagels for breakfast on food consumption, thirst, and happiness. They also looked at blood sugar, insulin, and ghrelin levels, also known as the hunger hormone.
They observed that the men who had eaten the egg breakfast at their next dinner, and in the next 24 hours, had eaten somewhat less than those who had eaten the bagel breakfast.
Those who ate the eggs have reported feeling less hungry and more relaxed three hours after breakfast than those who ate the bagel. After eating, the egg group also had lower blood sugar and insulin levels, as well as lower ghrelin levels than the bagel group.
Nuts
A study involving overweight and obese women compared a weight loss diet complemented by 50 grams (g) of almonds per day with a weight loss diet that did not contain nuts. After 3 months, women in the almond group lost much more weight than women in the nut-free group.
Women in the almond group have had much higher decreases in their belly size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar.
Nuts contain protein and fiber, which can help to understand their effect on body weight. They also contain healthy fats and other beneficial nutrients. While nuts can be used as part of a balanced diet, moderation is also important since they are energy-dense foods.
