An appetite suppressant is a supplement, food, or something that stops an individual from feeling hungry. Some ways to reduce hunger and appetite are more efficient than others. Instead, an individual can make use of various natural methods to suppress or lose appetite in a simple and risk-free way.
In this article, we are providing you with a list of evidence-based ways to reduce hunger and appetite without having diet pills. Here, you will also find foods that are regarded as the best suppressants.
Natural appetite suppressants- An individual can use the following methods to suppress their appetite and avoid overeating:
Eat healthier and protein fats: All the foods do not satisfy hunger equally. Compared to protein, carbohydrates, and fats are effective for satisfying hunger and keeps one feel full for longer.
An individual can replace some carbohydrate sources with sources of fats and proteins which keeps their appetite under control. Some high protein foods include:
- Beans and peas
- Eggs
- Greek yogurt
- Soy products
The guidelines also suggest that a person gets their healthy fats from natural sources like nuts and seeds, olive oil, and avocados.
Drink water before every meal- One of the easiest ways to reduce hunger and appetite is to drink enough water. Drinking a large glass of water directly before eating has been found to make a person feel full, more satisfied, and less hungry after a meal. Another study which considered the appetite of 50 overweight females, showed that drinking around 1.5 liters of water a day for at least 8 weeks caused a decrease in weight and appetite. It also helped them to reduce weight. As soup starter may also satisfy the appetite. Research proved that people reported feeling further immediately after the meal if they had a liquid starter.
Workout before a meal- Exercise is another effective and healthy appetite suppressant. A review found that the appetite hormones are suppressed instantly after the workout, mainly high-intensity exercises. They found lower levels of ghrelin in the body, a hormone that makes us hungry, and higher levels of “fullness hormones” like GLP-1 and PPY.
Have dark chocolate– Having dark chocolate is one of the significant ways to reduce hunger and appetite. Dark chocolate is popularly known for suppressing appetite when compared to milk chocolate. A study showed that individuals ate less during their next meal after snacking on dark chocolate instead of milk chocolate.
Have foods that are rich in fiber- Fiber, like other foods, do not break easily. It stays in the body for a long time. This slows down the digestion process and keeps people feel full for the whole day. Research proves that fiber is an effective appetite suppressant. High-fiber diets are also helpful in reducing obesity rates. On the contrary, another review proved that adding extra fiber in the diet can also help in suppressing appetite. Some of the high-fiber foods are:
- Almonds
- Avocados and Apples
- Whole grains
- Pulses and Beans
- Vegetables
- Chia Seeds
Eat a piece of ginger– Consuming a small amount of ginger powder reduces appetite and increases the feeling of fullness, probably due to its stimulating effect on one’s digestive system. This was a small-scale study, so more research is required to confirm this effect. You can get ginger powder online too.
Drink coffee- Coffee has several benefits for sports and health performance- and may also help reduce your appetite. Studies show that coffee increases the release of peptide YY. This hormone is made in the gut in response to eating and promotes a feeling of fullness. According to scientists, PYY levels play a significant role in determining how much you are likely to eat. Interestingly, decaffeinated coffee may produce the maximum reduction in hunger, with effects that last for 3 hours after consumption. However, more research is required to find out how it works.
Eat mindfully- Under normal conditions, your brain understands whether you are hungry or full. However, eating fast or when you are distracted can make it more difficult for your brain to identify these signals. Solve this issue by eliminating distractions and focus on the foods that you are eating- an important aspect of mindful eating. Studies show that practicing mindfulness during meals can help people experience more happiness when eating. This can help you to keep the focus on quality instead of quantity and lessens binge eating. Also, there seems to be a link between fullness, hunger, and whatever your eyes see.
Make your meals interesting- Ginger is not the only hunger-reducing spice. A study examined the effects of capsaicin, found in capsiate and hot peppers, found in sweet peppers. The study found that these compounds may reduce hunger and at the same time increase the feeling of fullness. The capability of these compounds to generate heat may also increase the number of calories that are burned after a meal. However, these effects have not been found in all studies and remain to be small. Moreover, people who eat these foods may develop a tolerance power to the effects.
Eat on small plates- Decreasing the size of your dinnerware can also help you to unconsciously reduce hunger. This is likely to help you consume less food without feeling deprived. A study observed that even nutrition experts unconsciously served themselves 31% more ice cream when served in large bowls. Research has found that when you have more things served on your plate, you are likely to eat more without even realizing it.
Take less stress- Comfort eating because of stress, sadness, or anger is not as same as physical hunger. Studies have associated stress with an increased wish to eat, binge eating, and eating non-healthy food. Mindful eating may reduce stress-related binge eating. Social contact, regular sleep, and time spent relaxing can also help handle stress.
Use a big fork- The size of your eating utensils may have a few dramatic effects on how much food you require to feel full. A study found that people who used bigger forks ate 10% less compared to those who used a small fork.
Loose body fat around your middle- Neuropeptide Y (NPY) is a hormone that influences appetite and energy balance. Higher NPY levels increase appetite and may even alter the percentage of calories that you store as fat. Researchers have found that body fat, mainly the type found around your organs can increase the production of NPY. Due to this, losing weight around your middle part may help lessen your appetite and hunger pangs.
Foods That Reduce Appetite
There are a few foods that are great for suppressing appetite. These are:
- Protein-rich foods and healthy fats. These include avocado, lean meats, cheese, nuts, and beans
- High-fiber foods. Fiber-rich foods keep a person feel full for a long period. Some of the popular high-fiber foods are fruits, beans, whole grains, and vegetables
- Pulses, like lentils, beans, and chickpeas can directly increase the feeling of fullness and may also lessen food intake.
- Eggs are high in fat and protein and may promote feelings of fullness and lessen hunger throughout the day.
- Cayenne pepper may lessen appetite in people who do not like spicy foods.
- Honey may even suppress the hunger hormone, ghrelin, making people feel full for longer. People must try switching from sugar to honey.