There is always a place for well-balanced meals and snacks in a healthy lifestyle, but you really need to look for ways to curb your appetite if you cannot stop snacking every couple of hours. No matter how hard you try, that insidious hunger will eventually take control of things, and make you eat more than you desire.
To avoid finding yourself elbow deep in a large bag of chips, you need to work on managing your appetite better. That is exactly when you can opt for some natural appetite suppressants. Backed by science, these appetite-suppressants will go a long way in beating away hunger, and that too without adding too much to your caloric intake.
When you feel hungry between meals, just enjoy a handful of almonds. Nuts are packed with healthy fats, so there is no need to worry about keeping your cholesterol levels low.
Almonds provide you with vitamin-E, antioxidants, and magnesium. They also contain loads of appetite-killing fiber – you get 4g of fiber from a quarter cup serving of almonds.
Your digestive system takes time to process fiber, and this keeps you full for much longer.
Another simple yet highly effective natural appetite suppressant is salmon. You get loads of protein from each serving of salmon.
Again, your body takes time and uses calories to digest protein. It means that eating protein will keep you full for a long time and promote weight loss at the same time.
Coffee is a natural appetite suppressant, so stop feeling bad about your morning, or sometimes mid-morning coffee. It contains caffeine that revs up your metabolism, and helps increase fat oxidation to some extent.
In a study published in The American Journal of Clinical Nutrition, it was found that decaf coffee is even better at curbing appetite and increasing the release of the satiety hormone. Just ensure that you do not add too much cream or sugar to your cup of coffee.
Ginger has always been an important ingredient in teas and supplements designed to suppress appetite. It contains an active compound called gingerol, which is supposed to help burn fat and regulate satiety hormone levels. It also energizes your body and improves your digestive system, which in turn helps make you less hungry.
Avocados have unsaturated fats called oleic acid, that triggers the release of a compound called oleoylethanolamide. This compound communicates with the nerve endings and plays a role in regulating hunger. By triggering brain circuit, it increases feelings of fullness and keeps you from overeating.
Avocado is also beneficial because it contains loads of fiber, which helps by keeping you full for a long time.
A research has found that you can limit the amount of calories you eat in a meal, if you eat an apple before the start of your meal. Apples are beneficial because they contain fiber and pectin. Both pectin and fiber play a role in regulating blood sugar levels, which in turn saves you from dealing with hunger pangs.
The high water content of apples is another reason why an apple is one impressive morning or afternoon snack. You have to chew it well to eat, and that chewing time will keep you from eating more.
Known as one of the best sources of protein, eggs can always help keep hunger pangs at bay for long enough. They are not very high in calories, so they keep your caloric intake and body fat in check.
Some studies have found that you can limit your caloric intake, by having an egg breakfast offering 35g of protein. Other studies show that you are likely to eat 330 fewer calories in the day if you start your day with protein-rich eggs.
Oatmeal is another surprising appetite suppressant, so long as you opt for the rolled oats and avoid microwaved sugar packets. It provides you with soluble fiber that keeps you fuller longer. You get about 5g of fiber from a bowl of rolled oats. It is also beneficial because it helps regulate a hormone called cholecystokinin, which is responsible for controlling your appetite.
A study has found that you are likely to feel less hungry throughout the day if you start your day with a bowl of oatmeal. The same study suggests that you will eat 31% fewer calories when eat oatmeal in the morning.
Water is important for your survival, but it can also help make it easier to deal with hunger pangs. In fact, many studies have found that many people confuse dehydration with hunger. It means that you may be dehydrated, but you may think that you are feeling hungry. Therefore, it makes great sense to drink a glass of water and see if you manage overcome your hunger pangs or not.
Be sure to drink at least 8 glasses of water in a day to avoid dehydration in the first place. Studies show that you are likely to eat 90 fewer calories if you drink a couple of glasses of water before each meal.
That may be a surprise for many people, but sweet potatoes contain a starch that your body takes time to digest, and this makes you fell fuller for a long time.
Keep in mind that eating potatoes filled with cheese or mayo or frying in oil will obviously make them a bad choice. Just boil or bake them to deal with hunger pangs.
Sweet potatoes also contain carbs and provide you with vitamins and minerals, so they may also make you feel energized.
According to a study, consuming 100g of the bittersweet chocolate may promote satiety, and lower the impulse to eat junk food. However, it is important to ensure that you do not go overboard with the idea of eating dark chocolate to deal with cravings.
Moreover, you need to ensure that you opt for chocolate with 70% cocoa. Dark chocolate with high cocoa content contains the steric acid that slows digestion, and keeps you feel fuller longer.
Going for spicy food will also help suppress your appetite. Anything like chili peppers, hot sauce, or cayenne will work just fine. A study shows that eating these foods will also help increase fat loss.
Chili pepper works by stimulating a nerve in your stomach that signals your brain that you do not need more food. Moreover, you may take more time to eat food rich in spices, which also plays a role in controlling your appetite.
You can control your appetite simply by adding vinegar to your recipes. It works because it helps slow down the emptying of food in the stomach. It means that food stays longer in your stomach and you do not feel the need to eat anything else.
Vinegar also proves effective because it reduces the glycemic index of foods packed with carbs. A study has confirmed that vinegar can lower the glycemic response of a high-carb meal by 30%, or even more in some cases.
Another simple yet effective way to suppress appetite is to use peppermint. It is commonly known to reduce stress, but its scent can also help control hunger. In a study conducted by the Wheeling Jesuit University, it was found that inhaling peppermint every couple of hours for five days considerably reduced the overall caloric intake of the subjects.
Another study has found that you can control appetite simply by chewing gum that contains peppermint. This may also increase your overall energy expenditure.
Green Tea and Matcha
To deal with midday munchies, there is nothing better than a mug of green tea. Alternatively, simply add a spoonful of matcha into hot water and enjoy it slowly. Both green tea and matcha contain caffeine that helps suppress appetite. There are catechins and other antioxidants in green tea that help boost your metabolism, and make it easier for you to lose weight.
Studies show that you can accelerate fat loss simply by drinking 3-5 cups of green tea a day.
Appetite Suppressants Conclusion
In addition to using these appetite suppressants, you can also take other steps to keep your appetite under control. For instance, taking a supplement of omega3s and probiotics may help reduce inflammation in the body and promote satiety. Similarly, you may feel hungry when you are under stress – it can actually lead to emotional eating.
Engaging in relaxation exercises can help manage emotional responses more effectively. Be sure to avoid overtraining, and get enough sleep every night to lose weight more effectively. If you are interested in taking diet pills to assist you in shedding some pounds, check out our approved diet pills page.
Disclaimer: Our reviews and investigations are based on extensive research from the information publicly available to us and consumers at the time of first publishing the post. Information is based on our personal opinion and whilst we endeavour to ensure information is up-to-date, manufacturers do from time to time change their products and future research may disagree with our findings. If you feel any of the information is inaccurate, please contact us and we will review the information provided.