Oat Bran Keeps the Line
Oat bran has cholesterol-lowering properties1 (= helps lower cholesterol levels) because it contains beta-glucan, a type of soluble fiber. Soluble fiber has the advantage of limiting the absorption of carbohydrates and lipids from the food it is mixed with, the body does not have the enzymes necessary to absorb soluble fiber. For the same intake, this has the effect of reducing dietary calorie intake as well as sugar and fat intake. Beta-glucans and soluble fiber in general also help increase satiety, which limits weight gain by reducing food intake and the risk of snacking 2. For example, barley bread enriched with 3% beta-glucans Leads to a greater feeling of fullness in healthy individuals compared to those eating unfortified bread, while reducing energy intake at the next meal3. Finally, oat bran is able to absorb about 30 times its volume in water and expand in the stomach, further increasing satiety.
Konjac as an appetite suppressant
Konjac is a soluble fiber traditionally used in Asian cooking. It is rich in glucomannan, a dietary fiber with high water-absorbing capacity. Its volume increases 17-fold when in contact with water, and it is uniquely suited for regulating intestinal transit, lowering blood lipid levels, controlling blood sugar, and reducing dietary energy intake by providing a feeling of satiety. Also, due to its low calorie and glycemic index, it is recommended to be consumed in case of a low calorie diet. A 2005 study of 1,166 overweight people compared fiber supplements for weight loss. Patients received placebo or glucomannan supplementation. After five weeks, the group that took the glucomannan supplement and ate 1,200 calories per day lost more weight than the diet-only control group—an average of 800 grams per week.
Agar to limit weight gain
Derived from seaweed, agar is 80% fiber, a very low-calorie vegetable and natural gelling agent that forms a gel in the stomach, increasing satiety and promoting weight loss1.
satiety eggs
Eggs are rich in complete proteins, which means that their proteins contain all the amino acids necessary for an organism to function properly. However, protein is thought to be particularly satiety, more so than carbohydrates or lipids, which can reduce energy intake at the next meal1.
Whole grains for weight loss
Refined grains (white pasta or bread) provide “empty calories” because they’re stripped of the fiber that’s mostly found in the grain’s coating, while whole grains are made from whole grains and retain all their nutrients. For example, 100 grams of white wheat flour provides 0.3 grams of fiber, while 100 grams of whole wheat flour provides 2.3 grams of fiber. However, the fibers contained in whole grains have the advantage of limiting carbohydrate absorption and having a low glycemic index, that is, they limit insulin secretion and therefore limit carbohydrate storage as fat1.
Green Tea to Detox the Body
Green tea has detoxifying and detoxifying properties. Green tea leaves contain theophylline and caffeine, which themselves contain catechins, substances that increase levels of norepinephrine in the body. However, it increases energy expenditure and fat oxidation.
apples for hunger reduction
Apples are the healthiest fruit. It contains pectin, which facilitates intestinal transit. In addition, these plant-based dietary fibers are able to absorb a large amount of water to form a viscous gel, which can increase the volume of food boluses (= chewed food mixed with saliva), reduce the activity of digestive system enzymes, and thus reduce hunger.
Spirulina
Spirulina contains 60% to 70% protein, so it is a good alternative to meat in vegetarian menus.
It provides the fuel your body needs and aids in weight loss because protein can better utilize and eliminate fat.
Additionally, it helps reduce appetite in overweight and obese people.
