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Curb Your Appetite by Adding New Choices to Your Meals

almonds

Curb Your Appetite by Adding New Choices to Your Meals

Losing weight might be accomplished by adding new choices to your meals to feel full and curb your appetite. You can also use these choices to help your metabolism, reduce obesity and resist high-calorie foods such as sweets.

Walnuts are thought to be a great choice as a food to add that will help curb your appetite. One research involved two groups – one that was given a smoothie that contained approximately 14 walnut halves and the other given a placebo smoothie with the same caloric content and taste as the walnut smoothie.

The study involved only adults who had a BMI that was considered obese. The research time was five days of drinking smoothies by both groups. Each group also took part in a neurocognitive test that included photos of high-fat foods such as fried foods or sweets.

Each group also saw low-fat foods such as veggies and fruits and even non-edible flowers. After the five days of the test, the group resumed their five-day diet smoothie plan with only the placebo smoothies.

MRI testing was also performed during this time. Researchers found that those who consumed the walnut-smoothie were less apt to overeat and the part of the brain that controls impulse and appetite control was better activated.

Walnuts can be a tasty addition to oatmeal, salads, yogurt and other foods. Other examples of foods that help control cravings and appetite include almonds and coffee. Almonds help induce feelings of fullness and coffee provides a temporary boost in your metabolism.

It’s been known for some time that green tea contains catechins or substances that help stabilize the blood sugar – making food cravings less likely. Apples can also reduce weight gain by adding fiber to your diet.

Or, add cayenne pepper to your food to spice it up and to boost metabolism. Tofu and oatmeal provide protein and fiber to make you feel full and reduce cravings during the day.

And don’t forget water as a valuable component in reducing weight. It’s an inexpensive way to keep you from feeling hungry by making your stomach feel full. A great addition to your food choices is broth-based soups.

Consume a bowl of soup before a meal and you won’t eat as much during the meal. Curbing your appetite by adding these healthy foods to your diet will help you reach your weight goals and introduce you to a new way to think of food – and it’s natural.

The year 2018 promises many changes and innovative methods of thinking about diets and weight loss. Dieting is an important part of keeping our bodies healthy and functioning properly. Stay tuned for all the new developments.

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Try the MIND Diet

Try the MIND Diet

Your mind has everything to do with how you lose weight and keep it off. It also has much to do with keeping our brains working at their best, especially as we age. It’s not a “brain food” diet, but what researchers have named the Mediterranean/DASH-Intervention for–Neurodegenerative-Delay.

Although it sounds like a lot to take in, it’s actually a very simple concept. DASH stands for Dietary Approach to Stop Hypertension and researchers at Rush University Medical Center (funded by the National Institute on Aging) that a mix of DASH and Mediterranean style meals can effectively reduce the risk of Alzheimer’s disease.

Researchers carefully tracked the dietary habits and cognitive ability of almost a thousand adults over a nine-year period of time. They found significant differences of those in the group who followed the MIND diet.

The MIND diet encourages the consumption of such foods as nuts, berries, fish, olive oil, wine and green leafy veggies. The group who followed the MIND diet plan enjoyed a 53 percent lower chance of contracting Alzheimer’s.

Butter and/or margarine, sugary and processed foods and red meat should be avoided, but not banned. Those who cut down on these foods significantly enjoyed a 35 percent less chance of suffering from Alzheimer’s.

The MIND diet uses two of the best diet plans, Mediterranean and DASH, and focuses on the foods in those diets that explicitly affect brain health. Foods such as red meat, cheese, butter and margarine, fried foods and sweets should be avoided, but you don’t have to completely give them up to get great results.

You can expect to see more research on comparisons of those who follow this diet plan rigorously, those who follow it modestly and those who eat very little of the foods on the plan.

Although the MIND plan doesn’t necessarily target weight loss, you will probably lose weight simply based on the fact that you’ll be consuming lower calorie foods. Combining the MIND diet with a moderate amount of exercise delivers even better results for overall health.

Click here for the original introduction to this series