Apparently, several people who attempt or try to lose weight, get disappointed as they abandon their goals and aims. Mainly most diet plans fail in less than a week’s time. Notably, most people turn on reducing the amount of foods they take but still they feel hungry. This is an issue that one can deal with using other best diet plan. This can be done without adding extra calories or even fats in the diet. In fact, some foods may send signals to the brain that it is time to stop eating as you feel full already. They, therefore, help in quieting the appetite. Most of the foods are healthier than what most of us include in the daily diets.
1. Avocado
Eating an avocado is vital in making the stomach feel fuller through the evening. In other words, it will help you eat less amount of food during dinner. Studies about nutrition indicate the health benefits of taking avocados and their role in reducing appetite. Notably, taking an avocado even at lunch hour can have effects of reducing the food amount you take at dinner time. Research indicates that 57% of women who ate the fruit felt fuller and had less snacking desire in the next four hours.
2. Beans, Chickpeas, and Lentils
These foods are rich in protein. They provide the body with a lot of fiber. The fiber is vital in keeping the stomach full and thus aids in preventing appetite or eating desire. Besides reducing appetite and desire to eat more food, the foods are vital in giving the body antioxidants. Besides, they have vitamins that are essential for the body. It is critical for those intending to have little or less food at dinner time, and it is advisable to use these foods hours before dinner time. Having these meals even during lunch time hours can be helpful in controlling your appetite during dinner time. Recent research indicates that those who use the meals feel more satisfied and less desire for food in the next four-five hours. These meals are thus vital for those who wish or want to lose weight. Researchers propose the use of these foods to control weight gain and obesity. We need therefore to embrace better food choices and eating habits.
3. Vegetables
Notably, these are among the healthiest foods that are vital in reducing appetite. The combinations one can use for vegetable appetizers are endless. When one decides to use any combination, it is critical that all the vegetables are properly washed to reduce instances of getting an infection. The vegetables have fiber that is critical in making the stomach full as well as providing the body with other nutrients including vitamins and minerals. Besides, they have antioxidants. Notably, most of the veggies can be taken raw and thus may not need a lot of work.
4. Oatmeal
If one wants to eat or take only a little during dinner time, then one should consider this dish, hours before having dinner. It is vital in keeping the stomach packed and fuller for more hours than most other foods. For this reason, it is critical in maintaining a healthy weight. It is also vital for persons who desire to lose weight. It provides the body with strength and at the same time provides a great reduction in hunger and appetite. A comparison of individuals who used cereal foods and others who used oatmeal indicated that those who ate the oatmeal felt fuller for more hours than those who used cereal meals. The difference can be linked and attributed to the fiber content as well as the high protein content in oatmeal. The meal also has fewer calories and is thus healthier than most other foods.
5. Nuts
Nuts are critical and vital in reducing appetite. The food is known to have stomach filling powers. One can have the nuts two hours before having dinner. Notably, it will ensure that you eat less during dinner time. Research indicates that individuals who ate nuts felt fuller for hours and also ate less during meals. The nuts are healthy as they have the healthy fats and healthy calories. The unsaturated fats and the fiber are key elements towards controlling appetite.
6. Soup
Research indicates that soup is critical and can be helpful in reducing appetite during meals. However, the soup should include very few, if not any calories. The soups can take a large volume in the stomach, leaving only a little space for food. For this reason, one needs to prepare and take some soup before settling down to have dinner. It will help you to have less food. It is thus critical and essential for weight loss as well as controlling some eating disorders.
7. Water
Dehydration is a factor that can trick people into thinking that they are suffering from hunger. Sometimes, it is the thirst that triggers too much eating. It is vital that as one uses these foods, he or she includes sufficient water in the diet. It is clear that the water occupies some space in the body that would otherwise be taken by the food. In addition to making one eat less, water is vital to improving energy in the body as well as cognitive functioning. When one craves for snacks, it is vital to try a long glass of water first. Healthy feeding habits are vital as they reduce obesity and weight gain issues.
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Conclusion
In a nutshell, it is possible for people to take less food during dinner. The dishes and foods mentioned are healthy and can help you eat less. They help in killing hunger pangs. It is thus worth noting that these foods are vital in reducing the calorie intake levels and also are critical for weight loss and healthy weight maintenance. The seven healthy appetizers that can help one to eat less during dinner time include vegetables, water, oatmeal, soup, nuts and lentils.
Author Bio
Kathy Mitchell was born in the USA. She has done MA in English Literature. She loves to publish her article on different health and beauty websites. She is contributing to Consumer Health Digest. She has written reviews on many weight loss supplements like VivExilis. Get to know more about Kathy follow her on Google+, Facebook and Twitter.