Pittsburgh

7 Best Natural Appetite Suppressants

While appetite suppressant pills are a great solution for those who’ve chosen to get serious about committing to a healthy lifestyle, they’re only intended to help you stick to your weight loss goals for a few months. After the first pounds have been shed and you no longer need the pills, your diet should be supplying all of satiety for you, naturally. We recommend incorporating these seven super foods into your daily eats if you want to feel full, satisfied, and energetic, and continue your commitment to losing the weight for good.

1. Almonds

Just a handful of almonds have been shown to increase feelings of fullness in people and help with weight management. NPR says “the protein, the unsaturated fat composition, [and] the fiber” all very likely play a role. Also, almonds are low in carbs, which are notorious for appetite stimulation. The European Journal of Clinical Nutrition found that eating almonds in between meals was more suffecient when attempting to subdue cravings, compared with when people ate them as part of a bigger meal.

2. Avocados

According to Healwithfood.org, the oleic acid found in avocados can help naturally curb appetite. In the body, it is converted into OEA, a lipid hormone, which activates an area in the brain that increases the feeling of satiety and fullness. And they provide healthy monounsaturated fats!

3. Apples

An apple a day keeps the cravings away! For quite a few reasons. First, apples are chock full of fiber and pectin, both of which help you to feel full. Also, apples help to regulate your glucose and boost your energy level. Finally, apples require a lot of time to chew them, which actually helps you to slow down and give your body the time it needs to realize it’s no longer hungry.

4. Flaxseeds

A 2012 study at Harvard University showed that participants who ate flaxseed lost 37 percent more weight than participants who did not. Why? Most likely due to it’s high fiber and healthy fat content. Flaxseed also contains a mucilaginous fiber that slows your digestive process and promotes nutrient absorption. And they make a perfect, crunchy addition to yogurt, smoothies, and salads.

5. Tofu

Tofu isn’t just for vegetarians! The rich, plant-based protein source also contains an isoflavone called genistein, which has been shown to suppress appetite and lower food intake. If you’re unsure of how to incorporate tofu into your diet, try adding it in to your next healthy stir-fry.

6. Vegetable Juice

Vegetable juice offers a lot more to your diet than just a way to sneak in a serving of veggies. If you drink it before a meal, it’s likely you’ll end up eating 135 fewer calories! But make sure to look for the low sodium versions to avoid bloating.

7. Salmon

This one may come as a surprise, but when you eat fish that are high in omega-3 fatty acids, like salmon, tuna and herring, your body increases production of leptin, a hormone known for suppressing hunger in your body! Here are some other facts about how omega-3s can help your health.

What foods help you feel full and fueled? Share with us in a comment!

Why You Can Have A “Cheat Meal”

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Yes, really. Pre-planned indulgences can lead to weight loss success.

Science shows the cheat meal method may be able to allow you to indulge without derailing your diet and in fact, may even boost your metabolism! Our June Motivator Of The Month, fitness model Olivia Rop, had amazing results when training for her competition by allowing for one cheat meal a week.

The main gist of a cheat is to eat clean for the better part of your week, stay active and release yourself from menu restrictions every so often. People of all shapes, sizes, and fitness levels can successfully implement cheat strategies, but self-evaluation is imperative. Consider your weight loss goals, your daily eating habits, and your previous dieting successes or failures. These factors impact how often – and, more importantly, IF – you can cheat without falling off track completely.

The cheat meal has two main purposes: one psychological, the other physical.

The psychological purpose is the obvious one: it keeps you from wanting to die of diet boredom and deprivation. The cheat gives you something to look forward to. Thursday night’s promise of creamy crab rangoons and a heaping plate of pad thai glistening in the distance somehow makes it easier for you confidently stride past the Chinese place next door for lunch at work on Tuesday.

If you know you have an upcoming graduation party or a wedding to attend (we see you, Pittsburgh cookie table!), then it’s easier to stay committed all week so you can avoid having to ask your plus one if he wants to split an already teeny slice of cake with you. Eat a whole piece of cake. Eat it with reckless abandon. Not because you’ve earned it, but because it tastes delicious and you want it. The mentality that comes along with “I can never eat another slice of cake for the rest of my life!” is one of the most detrimental outlooks when trying to lose weight.

Don’t be the dieter who beats him/herself up for giving in to one slice of pizza—and then eats the whole thing because today is already a “failure.” Planning to cheat gets rid of the “all or nothing” mindset. Seeing that indulgence as an intention, not a mistake or a slip-up, allows you to skip on the self-sabotage and get right back to your healthy habits. (Tweet this)

A cheat meal is not weak. Actually, you can think of it as a recovery day for your willpower, giving it the chance to rest and restore just like your muscles need to after strength training.

Now for the interesting part… The cheat meal actually serves a physical purpose, too. It’s been proven that you can build lean muscle and cut fat more easily with the cheat meal than you can with the cleanest, blandest diet imaginable.

The science behind “shocking the system”

When you start keeping count of your caloric intake, you’ll need to stick to (sufficient) daily restrictions on carbs and fats. If you’re not used to eating nutrient-dense foods, this is an excellent way to shift your body into weight loss mode, but it’s highly likely that after a month or so, your metabolism will adjust and you’ll land smack-dab on top of that dreaded plateau. That’s where the cheat meal comes in.

It keeps your body guessing for what’s next. It doesn’t get comfortable with how to burn calories – it has to continuously work hard to figure out new ways to function so that you don’t plateau. Much like with working out and how you should change your routine every four weeks to keep your body shocked, you need to do the same with your diet every so often. Many see success with one “cheat meal” each week. At the beginning of the week, plan for a meal you love and crave. Eat reasonably — until you’re not hungry anymore, not until you’re stuffed. The single cheat meal strategy should be easy for anyone with self control and focus.

Now, let’s get into the biology behind it. Jim White, registered dietitian and spokesperson for the American Dietetic Association. After a few days of consuming fewer calories than you burn, a splurge can rev up your metabolism while stocking up glycogen for tomorrow’s workout. If you eat clean 6 days of the week and suddenly saturate your system with carbs and fats, your body will react by kicking your metabolism up into high gear again. The best part is, the jump in metabolism takes a few days to revert back to its comfort zone. So for the next few days when you’re back to eating clean, you’re still in a higher burning zone than normal. A great time for high-energy workouts!

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This is a very real depiction of the cheat meal’s effect on your body. If you let all food restrictions fall to the wayside for one meal a week, you will have more energy and burn more fat than if you stick to a strict “perfect” diet every day.

Finally, the “cheat meal” helps you to have a more positive relationship with food. Think of anything you’ve ever forbidden yourself from having. You want it even more, right? With food, this behavior can lead not only to weight gain, but even to an eating disorder. By allowing yourself exposure and indulgence in such foods, you teach yourself how to react and handle being around tempting delicacies.

The only thing better than a no-guilt cheat meal is just calling it a meal. Just like the rest. You’re enjoying an indulgent meal as part of a healthy lifestyle. It’s not cheating; It’s eating.

Have cheat meals worked for you? Give us some advice in the comments! 

The Diva Chef’s Crustless Quiche & Salad

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Elise the Diva Chef shared her Grilled Peach Salsa with us on Tumblr, but where she truly excels is in the actual preparation of her recipes, like you’ll see in this video. She often has a segment on CBS Pittsburgh and is soon launching her new cooking show Fitness Foodies on YouTube.

This lighter quiche recipe makes for a healthy & delicious meal for the whole family. Check out the video to go with the recipe.

The Diva Chef’s Crustless Spinach Quiche

Ingredients:

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • (10 ounce) chopped spinach
  • 5 eggs, beaten
  • 3 cups shredded cheese of your choice
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions:

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.

Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

Yields six servings.

Top 5 Healthy Sources of Fiber

When it comes to dropping pounds, feeling full can make it easier to cut back on the amount of calories you eat in a day. And when it comes to feeling full, fiber is your new best friend. It’s generally recommended to get 30-40 grams or more of fiber daily to promote weight loss; but the reality is that 60+ grams of fiber per day may be required in order to have highly significant effects in producing weight loss in overweight individuals.

But most Americans only get five to 15 grams of fiber per day! And that’s a problem. Fiber is essential for weight loss in more ways than just feeling full. It also slows digestion, which ultimately helps us to burn more calories. It also helps support colon health and regularity. And it has even been shown to lower our LDL “bad” cholesterol and help to ward off chronic illnesses and diseases.

Here are five excellent (and colorful!) sources of fiber:

1. Beans and legumes. Black, white, navy, kidney, red, lima— they all are super rich in fiber, not to mention protein, healthy carbs, antioxidants and other important nutrients such as iron, potassium, copper, zinc, magnesium and the B vitamins. Plus, they’re really affordable!

2. Fruits. Eating plenty of fresh, colorful fruits is one of the best ways to up the nutrient density of your fiber consumption. Aim for variety with apples, apricots, oranges, bananas, cantaloupe, grapefruit, mangoes, and pears. And eat the skins when you can/want to!

3. Berries. While berries are technically fruit, they’re worth noting separately. Blackberries, blueberries, cranberries, raspberries and strawberries have seeds and skin that contibute to their high fiber content. And they boast powerful benefits from antioxidants, too, especially the darker ones.

4. Nuts. Almonds, pistachios, pecans, walnuts, and cashews are fiber-filled and even pack some omega-3 fatty acids.

5. Vegetables. Veggies are truly essential for anyone who wants to eat healthy. Just like with fruit, choose a wide array of crunchy, fresh, colorful vegetables such as artichokes, broccoli, peas, avocados, Brussels sprouts, tomatoes and especially the leafy green vegetables like spinach.

Still don’t have enough? Fiber can also be taken as a supplement, usually a clear, tasteless powder or a chewable. Learn more about Weight Loss Supplements from our latest Tumblr post.

 

Where do you get your fiber? Any sources we didn’t think of? Let us know in a comment!