Whether it's turning to supplements, juices or new challenging workouts, it seems everyone is looking for the magic weight loss bullet. But sometimes, losing weight may just be a matter of tweaking your diet -- and eating foods that work for you, not against you.
Though none of these foods will work magic by themselves, when they are included as part of a healthy weight-loss diet, they may give you an edge in controlling hunger and shedding unwanted pounds.
These satiety-boosting foods will keep you winning at weight loss.
Greek or Icelandic yogurt: Greek and Icelandic yogurt (both strained to remove the liquid whey) are thicker, creamier and richer in protein than their regular yogurt counterparts, making them one of the best snacks for curbing appetite.
Research suggests that protein is even more satiating than fat or carbohydrates. Therefore, it can be a strategic nutrient player in terms of appetite control and weight loss.
Other foods that pack protein include cottage cheese, milk, eggs, fish, lean poultry and meats, peanut butter, lentils and soybeans.
Avocados: You may know that avocados are an excellent source of heart-healthy fats. And with 9 calories per gram - more than double the calories per gram of carbohydrates or protein - fat fills us up fast, which can be beneficial in controlling hunger.
Avocados are rich in a fat known as oleic acid, which offers an added benefit in terms of the fruit's effects on appetite.
Aside from avocados and certain oils, top sources of oleic acid include olives, nuts and seeds. Just be sure to watch portions of these high-fat foods.
Red chili peppers: Capsaicin is the plant compound in red chili peppers that gives them their "hot" sensation. But the burn can work both ways, as these heat-packed peppers can keep calories in check, which is key to weight loss.
Research suggests that capsaicin may help curb hunger. In one small study, when individuals consumed red pepper with their breakfast, they experienced a decrease in appetite before lunch and consumed less protein and fat during lunch. Another study found that adding red pepper to an appetizer significantly reduced the total amount of calories and carbohydrates consumed during lunch and during a snack served hours later.
Barley: Though it's rich in carbohydrates, barley is another natural appetite suppressant, as the grain contains a unique combination of dietary fibers that make it extra filling.
In one study, individuals ate bread made out of barley kernels for three days at breakfast, lunch and dinner. Researchers found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal, along with a decrease in blood sugar and insulin levels.
Soup: When soup is eaten as appetizer, it can decrease hunger, increase fullness and reduce the total calories consumed for the entire meal.
In one study, participants got four soups with the same ingredients in different forms: separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup and pureed vegetable soup.
