5 natural ways to curb your hunger! 

An appetite suppressor is a meal or substance that reduces hunger. There are several natural techniques to suppress appetite that are both safe and healthful.

The most effective methods for reducing appetite

1. Increase your protein consumption

Not all foods fulfill hunger in the same way. Proteins for example, are more efficient than processed carbs at satisfying appetite and making you feel full. It is advised to consume meat and poultry, eggs, legumes, nuts and Greek yogurt. In one weight-loss trial, two calorie restriction diets were compared: one consisting of eggs and the other of cookies (carbohydrates). Participants who ate eggs for breakfast lost 65 percent more weight and 16 percent more body fat over the course of the eight-week research, because they felt less hungry. A protein consumption of roughly 20-30% of daily calorie intake, or 1.0-1.2 g per pound of body weight, appears to provide adequately these advantages.

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2. Avoid carbs with a high glycemic index

The glycemic index is a technique used to monitor blood sugar levels, but it may also be used to suppress hunger. The glycemic index categorizes carbohydrates based on how quickly they are digested. A meal with a low glycemic index requires longer to break down and delivers sugar into the circulation more slowly - processed products have a higher glycemic index.

According to one study, a low glycemic index meal reduces hunger through influencing gut hormone levels. Low glycemic meals stimulate the hormone GLP-1, which is one of the most potent appetite suppressors. One observation of the glycemic index concept highlights that solid foods stimulate hunger differently than liquid ones. Indeed, one study discovered that as compared to a liquid snack, participants who consumed a solid snack had fewer calories at their next meal.

3. Consume fibers and glucomannan

Fiber has been shown in studies to be an efficient appetite suppressor. Because fiber is not absorbed by the body, it delays digestion and causes you to feel fuller. Soluble fiber, in instance, forms a gel with water that occupies space in the stomach, and this appears to have a higher hunger suppressant effect than insoluble fiber. Oats are high in soluble fiber.

Glucomannan tends to be the most efficient of the soluble fibers. Glucomannan can retain enough water to make the stomach feel full. In one trial, 176 overweight people were randomly assigned to one of three glucomannan supplements or a placebo while on a limited diet. Those who took either of the glucomannan products lost much more weight than those who got a placebo.

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4. Take omega-3 fatty acids

Omega-3 fats, particularly those present in fish and seaweed, have been shown to raise levels of leptin, a hormone that suppresses hunger. A diet high in omega-3 fatty acids can also promote satiety during a weight loss program. Over the course of four weeks, one research explored the influence of omega-3 fatty acids on hunger and calorie consumption in 66 obese people, concluding that omega-3 fatty acid administration would be effective for weight reduction.

5. Incorporate ginger and cinnamon into your diet

You may change the flavor of your meal and lower your appetite by adding spices to it. Ginger, in fact, is a natural appetite suppressant thanks to the gingerol it contains, and is a common component to many recipes. A mice research revealed that ginger can help to regulate blood sugar levels, or reduce the glycemic index of a meal. A short study of overweight men discovered that those who ingested ginger felt fuller for longer. In addition, a meta-analysis of the advantages of weight reduction discovered that ginger had a substantial effect on abdominal fat. Cinnamon has been shown in studies to reduce a food's glycemic index. Lastly, capsaicin, which is present in spicy peppers, can effectively lessen hunger and improve fullness. Furthermore, the capacity of capsaicin to induce high body temperature might somewhat enhance your metabolism. You should be warned, however, that persons who consume spicy peppers on a regular basis may acquire resistance and therefore lose the benefit.

 Ketogenic Diet: A Complete Guide

The ketogenic diet is one of the most popular diet plans nowadays. In this article you will learn what the keto diet is, how it works and why more and more people from all over the world follow it faithfully. You will also learn what the different types of ketogenic diets are and discover the most important tips if you want to successfully integrate this particular diet into your daily routine.

What is the ketogenic diet?

This is a diet high in fat and low in carbohydrates.The goal of this diet is to get the body to the stage called ketosis.During ketosis, the body breaks down fat stores in order to get energy, instead of using the energy provided by carbohydrate consumption. Ketosis occurs when you consume 50 grams (or less) of carbohydrates per day and 100 grams (or more) of protein per day.

The different types of ketogenic diet

The ketogenic diet has many different variants.

• Typical Ketogenic Diet: This is a diet with very low carbohydrate intake, moderate protein content and high fat content. Usually 75% of the consumed calories come from fat, 20% from proteins and 5% from carbohydrates.

• Cyclic Ketogenic Diet: It is the program that includes five days of ketogenic diet and two days of diet high in carbohydrates.

• Targeted Ketogenic Diet: This diet allows the intake of carbohydrates before and after training and intense exercise.

• High Protein Ketogenic Diet: It is a version of the standard, high protein ketogenic diet. The percentage distribution should be 60% fat, 35% protein and 5% carbohydrates.

The standard and high protein keto diet are the most common types of ketogenic diet. The other two forms are aimed primarily at athletes and bodybuilders.

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How does the ketogenic diet contribute to weight loss?

One of the most well-known benefits of the ketogenic diet is its contribution to weight loss, putting the body

in a metabolic state known as ketosis. Ketones are produced when the liver breaks down fat and these

molecules are used as fuel in tissues throughout the body.

One of the main reasons that more and more people prefer this diet is because it allows them to eat until

they are full, while at the same time losing weight (although counting calories is not necessary).Blood ketone levels rise after an overnight fast or during periods of low carbohydrate intake, such as intermittent fasting.

Other benefits of the ketogenic diet

The ketogenic diet not only contributes to weight loss, but also has many other benefits, both for physical and mental health:

• Cancer: The ketogenic diet is being investigated for its ability to prevent cancer.

• Heart Disease: This type of diet helps lower cholesterol, improve blood pressure and lower blood sugar levels.

• Alzheimer's: Elevated ketone levels have been shown to reduce the symptoms of Alzheimer's disease.

• Epilepsy: The keto diet helps control seizures.

• Parkinson's disease: Elevated ketone levels improve the motor symptoms of Parkinson's disease.

• Polycystic Ovary Syndrome: Studies show that ketones help with the symptoms of PCOS by lowering insulin levels.

Ketogenic diet: What we eat

The foods you can eat in the ketogenic diet depend on the diet you follow. For example, if you have to choose the ketogenic diet as a treatment for cancer, then the food should be extremely healthy, without sugar and further processing.

In general, however, there are two types of ketones:

• Fat ketones

• Ketones from proteins

In any ketogenic diet, the most important thing to remember is to keep carbs as low as possible. However, if you want to get all the necessary nutrients, you can get supplemental vitamins and minerals from your pharmacy.

In general, a ketogenic diet will be based on the following foods:

• Cheese: Raw cheeses such as cheddar, goat, cream, blue or mozzarella

• Eggs: Boiled or scrambled eggs

• Meat: Beef, pork, poultry. Processed meat should be avoided, as it contains a high amount of sodium and saturated fat.

• Low carb vegetables: Focus on eating lower carb vegetables such as spinach, broccoli, asparagus and more.

• Healthy oils: Extra virgin olive oil, coconut oil, avocado oil, etc.

• Spices and sauces: Salt, pepper, garlic powder, etc.

• Sugar-free drinks: Coffee, tea

• Fruits with low carbohydrates: Blackberries, blueberries, strawberries, etc.

• Butter and sour cream

• Fish rich in fat: Salmon, trout, tuna, mackerel etc.

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What foods should you avoid in the ketogenic diet

Avoid foods high in sugar and carbohydrates. In any type of ketogenic diet, also avoid processed meat, as it contains high amounts of sodium and saturated fats that prevent ketosis. Avoid alcohol and alcoholic beverages, as they tend to hide sugars that lead to weight gain. Alcohol consumption can also lead to an accumulation of acetaldehyde in the body, which is toxic to cells.

In general, the following foods should be avoided during the ketogenic diet:

• Fruits: All fruits, except small portions of berries, such as strawberries.

• Starchy vegetables: Potato, corn, peas.

• Legumes: All beans, lentils, soy, peanuts.

• Wheat and cereals: Pasta made from wheat flour, such as spaghetti and bread.

• Sugary foods: Soda, fruit juices, smoothies, cakes, ice cream, candies, etc.

• Low fat products (low fat diets): Light mayonnaise or ketchup, salad dressings and spices

• Alcohol: Beer, wine, liqueur, mixed drinks

Tips for successful results

To see the results you want from the ketogenic diet, you can follow the following tips:

• Drink plenty of water. The human body is made up mostly of water and needs it to function properly. According to experts, we should drink at least two liters of water a day for good health. This is even more true of the ketogenic diet, as the kidneys constantly flush out excess ketones, which can lead to dehydration.

• Avoid all soft drinks, even diet.

• Consider taking supplements such as magnesium and potassium. Magnesium helps with constipation and energy levels. Potassium helps regulate fluid balance and avoids the muscle cramps that often occur in those who follow a ketogenic diet.

• It would be good to know or be informed about the foods to which you are sensitive before starting the diet.

• Make sure you get enough protein in your diet so you do not lose muscle mass.

• Get snacks in case you are hungry. Options such as dark chocolate or Greek yogurt with full fat and nuts are good alternatives.

• Add exercise to the keto diet to improve overall health. Exercising while on the Keto diet is critical for keeping a healthy physique and an active lifestyle. You should aim to work up to 3-5 times a week, utilizing a mix of cardio and weight training. To burn fat, you should engage in moderate to low-intensity workouts such as jogging, cycling, circuit training, or swimming that preserve your pulse rate at around 70% of your maximum heart rate.

• Meal planning ahead of time may be advantageous and can aid you save time during the week.You may create your own unique menu by using keto-friendly recipes and meal ideas.

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Is the ketogenic diet right for me?

The ketogenic diet can be a great way to lose weight and can offer other health benefits, such as reducing the risk of heart disease. According to studies dieters lost considerable amounts of weight quickly, with little adverse effects, and the majority of them kept the weight off after a year. So people who are overweight, have diabetes, and want to enhance their metabolic health may benefit from a ketogenic diet. It may be less ideal for top athletes or those looking to bulk up quickly.

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 The 3 nuts that make you lose weight

Enjoyable and super nutritious, these are the three nuts that, according to experts, make us lose weight ..

They accompany our wine or drink, while in the past nuts had their place of honor during the festive seasons. We now know their beneficial action and they have deservedly won a place in our daily diet. In fact, according to nutrition experts, some of them can enhance weight loss, helping to reduce fat levels.

Which nuts are slimming?

Brazil nuts

Exotic and enjoyable, they are the richest source of selenium, ingredients that not only play a key role in metabolism, immunity and reproductive health, but also help the body absorb vitamin E, which can help prevent eye cataract.

They are also full of nutrients that promote overall health, such as copper, zinc and potassium.

Walnuts

At about 13 grams per serving, walnuts are one of the best dietary choices for weight loss.

About 30 grams of walnuts (about a quarter cup, or 14 halves of walnuts) provide 18 grams of good fats, 4 grams of protein, 2 grams of fiber, almost 50% of the daily goal for manganese and smaller amounts of magnesium, iron, calcium, and vitamins Β.

Almonds

Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbohydrates during your workout, according to a study published in The Journal of the International Society of Sports Nutrition.

A study published in the European Journal of Nutrition found that participants who included almonds in their diet lost more weight than those who ate complex carbohydrates.

In the same study, it was observed that participants who ate almonds daily as a snack, did not gain weight, despite the fact that they consumed extra calories. The researchers concluded that they did not gain weight because they felt full and did not eat anything else between their meals.

Easy breakfasts to lose weight

These are the easiest breakfasts to lose weight, fill you up and you can prepare in minutes…

If your goal is to lose weight, then you should definitely not skip breakfast, as it keeps you full, giving you the energy you need to start the day. Some of the best options for quick and easy breakfasts that will get you closer to your goal include:

Yogurt with pieces of fresh fruit

This could not be easier. Just put in your bowl a low-fat yogurt and on top 3/4 cup raspberries, 1/2 cup chopped green apple and 1 tbsp. chopped walnuts.

For a tropical touch, combine yogurt with peach, pineapple, mango, grated coconut and pieces of white chocolate. It's like a dessert for breakfast.

Fruit smoothie

Are you afraid to try a smoothie combined with vegetables? Not anymore, since this one tastes great. Simply combine 1 cup spinach, 1 cup frozen peaches (slightly thawed), 1/2 cup sliced ​​banana, 1/2 light soy milk, 1/2 cup nonfat yogurt and 1/2 cup crushed ice (or 3 -4 ice cubes).

Mix it and enjoy it.

Cereal Bowl

If you've loved cereals but avoid them, you can now enjoy a really large bowl of low-calorie cereals.

Combine 1 cup wheat cereal, 1 cup rice cereal, 1/2 cup corn cereal and 1/4 cup high-fiber bran cereal. Add 1/4 cup blueberries and 1 cup soy milk.