Become the Ohio Rose of Tralee and Compete in Ireland
December 27, 2024
No Comments
Some of the best music, dance, festivals, culture and other events across our Irish community
Fitness Dr.: Top Nine Foods for Weight Loss
- iIrish Admin
- December 27, 2024
- Edited 14 hours ago
Table of Contents
By Dr. Frederick Peters
Certain foods can naturally activate pathways involved in appetite suppression. These foods mimic the effects of popular weight loss drugs, without the side effects. Managing your appetite can make it easier to control hunger and stick to your weight-loss goals!
Apples
Apples contain pectin, a type of soluble fiber that expands in your stomach and delays digestion. Eating an apple before a meal can help reduce your overall calorie intake by helping you feel fuller faster.
The natural sweetness of apples can also satisfy cravings, making them an excellent snack to keep hunger in check.Pair your apple with a protein or healthy fat like a hardboiled egg or handful of almonds for an even more satisfying snack!
Oats
Oats are packed with soluble fiber, specifically beta-glucan, which helps slow down digestion and increases satiety. By forming a gel-like substance in the stomach, oats delay gastric emptying, keeping you full longer. This mimics the way GLP-1 drugs prolong the digestion process, reducing the frequency and intensity of hunger.
Greek Yogurt
Greek yogurt is a high-protein, filling snack that promotes satiety and reduces hunger. Protein takes longer to digest than carbohydrates, helping to curb appetite. Research also suggests that protein may increase natural GLP-1 secretion, which enhances feelings of fullness. Choose plain, unsweetened Greek yogurt for maximum protein and minimal added sugars, and top with nuts and fresh berries.
Lentils
Lentils are rich in fiber and protein, both of which support weight loss by promoting satiety and steady blood sugar levels. Fiber in lentils slows down digestion, mimicking the effect of GLP-1 drugs. The protein content in lentils also helps trigger fullness hormones, making it a great plant-based option to help with appetite control.
Avocado
Avocados are high in healthy fats and fiber, both of which contribute to satiety. The monounsaturated fats in avocados delay gastric emptying, which can keep you feeling satisfied between meals. Additionally, studies show that eating healthy fats stimulates GLP-1 release, promoting fullness. Try starting your morning with avocado toast or add avocado with salt and pepper as a side to your meal.
Barley
Like oats, barley is another whole grain with high beta-glucan fiber levels. This type of fiber increases GLP-1 production and slows digestion, supporting appetite control and prolonged fullness. Swapping refined grains for barley in dishes like soups and salads can help reduce calorie intake and improve satiety.
Chia Seeds
Chia seeds are a fiber superfood, swelling up to 10 times their size in water. When you eat them, they absorb liquid and expand in the stomach, physically filling you up and slowing down digestion. This is like the way GLP-1 drugs delay gastric emptying.
Eggs
Eggs are another high-protein food that promotes fullness by increasing levels of satiety hormones, including GLP-1. Studies show that people who eat eggs for breakfast feel more satisfied and consume fewer calories throughout the day than those who eat high-carb breakfasts like bagels or pastries.
Dark Leafy Greens
Dark leafy greens like kale, spinach, and Swiss chard are nutrient-dense, high in water content, and packed with fiber, all of which help fill you up without adding many calories. Fiber slows digestion, and the volume of these greens activates stretch receptors in the stomach, which signal fullness to the brain. Pairing your dark leafy greens with a lean protein like salmon or grilled chicken can help round out the meal and provide balanced nutrients.
Conclusion
If you’re looking to naturally support your weight-loss efforts, these foods can be a valuable part of your diet to help you better manage your appetite. Incorporating foods that mimic GLP-1 effects can help reduce cravings and promote satiety, making it easier to stay on track without any of the detrimental side effects!
Read more of Dr. Peter’s Fitness Dr. HERE
Wise Craics: Irish Jokes, Humor, Stories
December 27, 2024
No Comments
Need a Laugh? Or many times that? Check out the Wise Craics words for this month
Off the Shelf: The Drowned
December 27, 2024
No Comments
The Irish have always been great writers, this month’s selection is no different. …
Dr. Frederick Peters
*Dr. Peters is the founder of “The Fitness Doctor” (www.thefitnessdoctors.com). He has a Ph.D. in Physiology from Kent State University and is a certified member of the American College of Sports Medicine. Dr. Peters was born and raised in the Cleveland area and is a graduate of St. Ignatius High School and John Carroll University. He can be reached at [email protected]
Share this article with a friend
