Weight loss Stalled? Kick those Hunger Cravings!
Trying to drop the weight, but find yourself picking up more of it? Is your diet failing because you are so hungry you could eat a horse? Well a new study offers some, maybe obvious, but nevertheless helpful insights to help you wrangle in that waist line. A healthy diet will help you drop the weight, but if you aren’t sure what a healthy diet contains that might be a problem. If you are trying to cut the weight, but can’t fight the hunger you might just need to try beans!
Eating about one serving a day of beans, peas, chickpeas or lentils can increase fullness, which may lead to better weight management and weight loss, a new study has found. A systematic review and meta-analysis of all available clinical trials found that people felt 31 per cent fuller after eating on average 160 grams of dietary lentils compared with a control diet.
Lentils have a low glycemic index [meaning that they are foods that break down slowly] and can be used to reduce or displace “bad” fats such as trans fat in a dish or meal. The research team noted that 90 per cent of weight loss interventions fail [defined as resulting in weight regain] which may be due in part to hunger and food cravings. Knowing which foods make people feel fuller longer could help them not only the lose weight, but keep it off. The finding that lentils make people feel fuller was true across various age categories and even different Body Mass Indexes [BMI, which I am not a fan of when you talk about obesity numbers].
It is important to mention that although the analysis found lentils had little impact on “second meal food intake,” or even the amount of food someone eats at his or her next meal, these findings support longer term clinical trials that have shown a weight loss benefit of dietary lentils.
“That means eating local, being more sustainable and receiving many health benefits,” said Dr. John Sievenpiper, head researcher.
The systematic review and meta-analysis included nine clinical trials involving 126 participants out of more than 2,000 papers which were screened.
Another recently published systematic review and meta-analysis by the same research group found that eating on average one serving a day of beans, peas, chickpeas or lentils can also reduce “bad cholesterol” by five per cent and therefore lower the risk of cardiovascular disease. So you get a two for one, eat more lentils and you can lose the weight and lower your cholesterol. Sounds like a win/win to me.
Personally, I love all sorts of lentils, so I say eat up!
Want more than just a little bite? You probably want the full study, which you can get —here!
Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA, Beyene J, Jenkins DJ, & Sievenpiper JL (2014). Dietary pulses, satiety and food intake: A systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring, Md.), 22 (8), 1773-80 PMID: 24820437