The ways to suppress your appetite can be through a supplement, natural food, or any other method that stops you from feeling hungry. The effectiveness of each method varies from person to person.
You can get a lot of products in the market claiming to help in weight reduction. These products work in varied ways, either by blocking the absorption of certain nutrients or by reducing your appetite or by increasing the number of calories to burn. Manufacturers of appetite curbing pills make tall claims about promoting weight loss; however, there are no such proven results. Contrary to their statements, the National Institute of Health (NIH) has come up with studies about how artificial pills could cause serious side effects.
To avoid any after effects, it is always wise to prefer the natural methods for reducing appetite. It has less risk and is considered healthy.
Let us discuss the various ways to reduce our appetite naturally without depending on any pills and also talk about the foods that are natural suppressants.
Natural ways to reduce appetite
Mentioned below are the best possible evidence-based methods to reduce your appetite.
Drink sufficient water before meals
Drinking water before you take meals has been proven to make you feel fuller, more satisfied and less hungry post meals. It is a process of reducing the space in the stomach without adding any extra calories. A study on a group of 50 overweight females showed that drinking 1.5 litres of water every day for eight weeks reduced their hunger and helped in weight reduction and fat loss.
Drink more water, tea, black coffee, or diet beverages. Soup as a meal starter is also a natural way to reduce appetite.
Consuming more healthy fats and proteins
It is a known fact that consuming proteins and certain fats help you to feel fuller and less hungry compared to carbohydrate consumption. Replacing a part of your carbohydrate intake with proteins and healthy fats will help you in keeping your hunger under control.
The Dietary Guidelines for Americans have the below-mentioned protein foods in their recommendation chart.
- Lean Meat
- Greek Yogurt
- Soy Food
- Beans and Peas
The guidelines also recommend taking nuts and seeds, avocados, and olive oil for healthy fats.
Research shows that protein intake between 1.2 to 1.6 grams per one kilogram of body weight every day helps to reduce weight, lose fat mass, and preserve lean fat mass. A high protein diet is always an effective method of appetite reduction.
Eat food with more fiber
Since the food fiber does not break down like other food, it stays longer in the body. Consuming fibrous food slows down digestion and hence keeps you feeling fuller for a longer time.
Studies have always suggested that fiber in food is an excellent natural appetite suppressant and high fiber diets lead to lesser obesity. However, research has yet to come out with fiber that is the most effective appetite suppressant.
Meanwhile, some high fiber food is:
- Beans and Pulses
- Whole Grains
- Avocados and Apples
- Chia Seeds
Exercise is always healthy and a method to reduce your appetite. Studies show that pre-meal exercises suppress appetite hormones. It is more profound if the exercise module is highly intense. Exercise generates low levels of ghrelin in the body. Ghrelin is the hormone that makes us feel hungry, and exercise also generates the fullness hormones simultaneously like GLP-1 and PPY.
It would be best if you slept for a minimum of seven hours every day to keep your hunger hormones under control. Insufficient sleep, short sleep, and poor quality sleep have all shown to increase ghrelin, cortisol, and insulin levels, with studies showing that sleeping less than eight hours per day increased the Body Mass Index.
With a proper diet and sufficient sleep, one can manage to control the weight gains.
Eat Low-calorie food
Eating less while dieting can make people hungrier, leading to a relapse of binge eating. However, if your diet chart has food that is wholesome and full of nutritional benefits, you would not have the hunger cravings. Remember, dieting in any form is an appetite suppressant and in no way can eating less help that cause. Eat food that is high on nutrients and energy and less on calories like fruits, beans, vegetables, and whole grains. Eating these kinds of food will stop the stomach from growing yet will help the person burn more calories.
Take less stress
“Stress eating” is different from physical hunger. Eating from stress, anger, or sadness can harm your body. Studies indicate that stress makes people eat more unhealthy food or makes people binge eat. To stop anxiety, follow mindful practices, and mindful eating.
When you feel like having chocolates, always have dark chocolate. Compared to milk chocolate, dark chocolate is a natural appetite suppressant, and it is known that people feel less hungry after having dark chocolates.
Foods that are natural appetite suppressants
Some foods have more hunger-suppressing capacity than others. Examples of such foods are:
- Lean meats, beans, avocados, nuts, and cheese, which contain high protein and healthy fats.
- Fruits, vegetables, beans, and whole grains, which are rich in high fiber.
- Pulses like lentils, chickpeas, and beans which make you feel fuller after eating and subsequently less hungry.
- Eggs make you feel less hungry and are high in protein and fats.
- Cayenne Pepper makes you feel less hungry if you are not used to taking spicy food.
- Honey has the capacity to suppress ghrelin and thus make you feel fuller for a more extended period of time.
The final word
When it comes to natural ways to reduce your appetite, there are numerous ways to achieve the same. However, always remember that the results could vary from person to person. For some, only taking the right kind of supplement, like leanbean can help in reducing the appetite, while for others accomplishing multiple tasks might still not help in suppressing appetite. Whatever you do, never stay hungry since that aggravates the problem and does not suppress it. You can also consult a doctor and seek the necessary advice.