Lentils are not only extremely versatile (i.e., as part of stews, soups, chilli, and even baking), this hearty legume helps keep appetite satiated for the duration after a meal, so you won’t feel the need to snack on sweets in between.
Plus, if you’re trying to reduce your starchy carbohydrate intake, a study from the journal, Obesity, explains that incorporating one serving of lentils into your meal will keep you 31-percent fuller after dining compared to fast-digesting foods (i.e., pasta and bread).
Leeks, the vegetable often mistaken for an onion in dishes, can improve gut health, prevent hunger cravings, and improve overall digestion and metabolism. According to data from the American Gut Project (AGP), lightly steamed, sautéed, or raw leeks in your recipes have tons of benefits, both mentally and physically.
For one, the AGP notes the dietary fiber in leeks, which improves healthy bacteria (i.e., prebiotics like cellulose and fructan) in the colon, and aids digestion. Don’t forget that as leeks improve the diversity of bacteria in your happy gut, they also keep the mind less stressed, which leads to better satiety and overall mood.
We must be careful with this one because we’re not saying that big bucket of popcorn they sell at the movie theatre is going to help with weight loss (it’ll actually do the opposite). That popcorn is coated in butter and salt. We’re talking about some air-popped, natural, no salt or butter popcorn. It’s also something you’d want to indulge in once in a while on a movie night, not every day.
This tasty treat helps with weight loss because it makes us feel full so we won’t eat more than we need. “Popcorn takes up more room in your stomach, and seeing a big bowl of it in front of you tricks you into thinking that you’re eating more calories and that you’ll feel full when you’re finished,” says Barbara Rolls, PhD, author of The Ultimate Volumetrics Diet to Time magazine.