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How do you know when to eat and fuel your body? You probably pay attention to your hunger – your body’s sign that you’re running out of energy and should have a nutritious meal.
When your hunger levels and appetite are normal, you feel satisfied after a meal and don’t crave sweets or snacks.
But what if your appetite is out of whack, making you even hungrier after you eat, asking for more and more food constantly? Is it a sign that you’re not eating enough, or something is wrong with your health? Can you make your appetite calm down and give you a break?
If you’ve been trying to lose weight, adopt a new eating routine like intermittent fasting, or have specific health conditions, reducing hunger levels might be your number one goal, but how to curb your appetite naturally?
Natural Appetite Suppressant to Level Your Hunger
When you think of appetite suppressants, what comes to mind first?
Probably, appetite suppressant pills that are actively marketed everywhere promise mind-blowing, body-shaping results.
But don’t run to the store when you hear about these pills; their effectiveness is not scientifically proven, and the National Institute of Health (NIH) states that these supplements come with dangerous side effects.
Instead, many natural, healthy ways exist to suppress appetite and take care of your over-the-roof hunger. You can put your appetite back on track by tweaking your eating habits, adding certain food groups, and staying consistent.
Also, read – Weight Loss with Mindful Eating
Here’s what to do:
Eat More Protein
Protein should become your best friend in the battle with increased hunger levels. Adding protein to your meal not only improves your feeling of fullness; it also helps you eat less during your following meals.
For example, if you eat eggs, Greek yogurt, chicken, or any other source of protein for breakfast instead of cereal, your hunger levels will be much lower after breakfast, and you will feel full longer.
Drink Plenty of H2O
Proper hydration is essential for suppressing hunger and regulating your appetite. How does it work?
Scientists believe that if you drink 500 mL of water right before your meal, the water may stretch the stomach and send signals of fullness to the brain. It may also help to start your meal with a broth or a broth-based soup.
When you shrink water regularly throughout the day, the chances are that you will have fewer cravings, your appetite will be more regulated, and it can lead to weight loss.
Make Fiber Your Best Buddy
Fiber-rich foods are the key to staying full and regulating your hunger levels. The fiber you consume slows down digestion and promotes the release of fullness hormones; in turn, they help increase your satiety levels.
It may also help to incorporate more beans, peas, lentils, and chickpeas into your diet – they can increase the feeling of fullness by 31%! Add them to soups, stir-fries, and salads, or enjoy them as a tasty addition to your main meals.
Load up on fiber-rich foods and notice how your digestion improves, your appetite goes back to normal, and your pounds start to shed.
Eat Slowly
When you feel extra hungry and ready to eat everything in sight, you may eat fast and consume more than you have planned. That’s why eating slowly and mindfully is necessary, without your phone and other distractions.
People who eat fast usually take bigger bites and, as a result, consume more calories.
When eating breakfast, lunch, or dinner, make sure you consume the meal slowly, enjoying each bite and not in a rush. Put your phone down, stop working on your computer, and enjoy your meal fully, letting it nourish and fuel your body.
Move Your Body
Another effective hunger suppressant is exercise. Moving your body helps reduce the activation of the regions of the brain responsible for eating cravings, so you will be less likely to want to snack on sweets in between your meals or overeat during dinner.
Does it mean you should hit the gym daily to regulate your appetite? If you feel like it, you’re welcome to do it, but you can also exercise at home, do some yoga or pilates, take a walk, ride a bike, or move your body any other way you like. The key is to get moving!
Find a Dzen
Have you noticed that you tend to crave and eat more whenever you’re stressed or nervous? Well, cortisol, released during stress, is known to increase your hunger levels and food cravings, explaining why you look for solace in food when stressed.
It’s not a universal experience, though, to overeat when you’re stressed. Some people have almost no appetite when they’re nervous or anxious.
Appetite or no appetite, reducing stress is still incredibly important for your health and well-being. To alleviate your stress, try drinking more green tea, doing calming yoga or stretching, meditating, and limiting your caffeine intake.
Best Appetite Suppressant for Men and Women
Suppose you decide to curb your appetite naturally. In that case, there are plenty of options for both men and women who want to stay away from artificial or potentially harmful substances often marketed online.
Let’s explore the natural and safe options that will get your hunger levels back on track and help you lose weight.
Best Appetite Suppressant for Women
1. High-Fiber Foods: Incorporate more high-fiber foods into your diet: veggies, fruits, whole grains, nuts, legumes, and seeds. Fiber will help make your meals bulkier, slow digestion, and control your appetite levels throughout the day.
2. Green Tea Extract: Do you enjoy drinking your green tea? Well, research says that it’s not only tasty but is also effective for weight loss thanks to high levels of caffeine and catechins. Green tea extract has also been shown to boost metabolism and increase feelings of fullness in women.
3. Protein-Rich Foods: Pack your meals with protein-rich foods like chicken, fish, tofu, Greek yogurt, and eggs to feel satisfied for longer and get rid of cravings. Protein takes far longer to digest than carbohydrates, which helps to reduce overeating.
Best Appetite Suppressant for Men
1. Spicy Foods: Enjoy spicy foods? The good news is that they are linked to appetite suppression and increased metabolism in men! Capsaicin, mainly found in chili peppers, helps regulate fatty acid metabolism and sugar metabolism, promoting calorie expenditure and fat oxidation. Add spice to your meals and forget about over-the-roof appetite!
2. Omega-3 Fatty Acids: Fatty fish, chia seeds, and walnuts are all rich in omega-3s – these fatty acids have been linked to reduced appetite and improved satiety in men. Omega-3s can alter the levels of leptin in your body, helping prevent obesity, insulin resistance, and metabolic syndrome.
3. Water-Rich Foods: Men can also benefit from consuming foods with high water content to boost their hydration levels even more. Snack on cucumbers and watermelons and eat soups for lunch to promote the feeling of fullness without extra calories.
Appetite Suppressant Foods That Keep You Full
It might be a common misconception that to curb your appetite, you need just to eat less. In turn, that is true – constant snacking boosts your appetite and hunger levels, but how do you stop snacking if you have cravings and never feel full?
You can break That vicious cycle by incorporating certain foods with natural appetite-suppressing properties. Here are the foods that will keep you full and help you forget about constant snacking:
Protein-Rich Foods
Healthy Fats
- Avocados
- Nuts
- Seeds
- Olive oil
- Cheese
- Chia seeds
High-Fiber Foods
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts
- Beans
Water-Rich Foods
- Cucumbers
- Tomatoes
- Watermelon
- Leafy greens
Spices and Herbs
- Ginger
- Cayenne pepper
- Cinnamon
- Turmeric
These foods can make your diet healthy and incredibly tasty, allowing you room to experiment with recipes, find healthy alternatives to your favorite snacks, and always feel full of energy.
Also, read – Cognitive Behavioral Therapy: How Does CBT Work?
How to Suppress Hunger Without Eating
You’ve just had your nutritious lunch, but you’re still hungry. How do you change your appetite without eating, and is it even possible? Good news – there are many ways to control your appetite without snacking or having another meal. Let’s explore!
Drink Water
Oftentimes, you can need clarification on the thirst for hunger. Make sure to drink water throughout the day to stay hydrated and reduce your feelings of hunger. Does plain water seem boring? Sip on herbal teas, kombucha, or other low-calorie beverages to remain satiated.
Chew Gum
If you have cravings, try chewing sugar-free gum to keep your mouth busy. Keeping gum in your pocket is a great way to prevent unnecessary snacking and regulate your hunger levels.
Move Your Body
Hungry after eating? Take a walk, stretch, or choose any other physical activity to shift your focus from food and push appetite control.
Get Busy
Eating because of boredom is a typical scenario; you don’t have anything to do, so you open your fringe. To prevent that from happening, try keeping your mind occupied: read a book, work on a project, spend time with friends. Staying busy will help you fight the urge to eat out of boredom.
How else can you suppress your appetite without eating? We have even more tips to help you curb your hunger and lose weight.
Appetite Suppressant Tea
You already know about the appetite-suppressant properties of green tea, but are there any other appetite suppressants? Yes, plenty of different teas can help you curb your hunger and improve your well-being.
1. Peppermint Tea: Peppermint tea contains essential oils such as menthol, menthone, and limonene that have several health benefits and make it good appetite suppressants that work. These benefits include improved digestion and reduced appetite, among others. Moreover, peppermint tea contains caffeine and catechins, also known for improving metabolism.
2. Ginseng Tea: Studies have shown that ginseng tea can increase energy expenditure and have an antiobesity effect. This tea also helps regulate your appetite, so enjoy it throughout the day and after your meals.
3. Ginger Tea: Ginger contains gingerols and shogaols – compounds that stimulate a lot of biological activities in your body, including appetite regulation.
4. Yerba Mate: Yerba mate is an herbal tea, the antioxidant power of which is similar to that of green tea. Researchers also believe that yerba mate is an effective tea for reducing body weight as it decreases the total number of fat cells and the fat they hold.
Herbal Appetite Suppressant
Not all appetite suppressant supplements are built the same; some potentially harm your health and should be avoided at all costs, while others are made from herbs and plants that may naturally suppress your hunger.
These herbs still require more scientific research and evidence to support the claim about weight loss, but right now, these are the most marketed supplements:
1. Hoodia Gordonii: This plant has been marketed as the most effective natural appetite suppresant to lose weight. Even though scientific evidence does not fully support the claim that the plant helps lose weight, and it’s unknown how it happens, some people notice positive changes when taking the supplement. Make sure to consult your healthcare provider before taking this herb.
2. Garcinia Cambogia: This weight loss supplement is derived from the fruit with the same name; the fruit maintains high amounts of hydroxy citric acid (HCA), which is responsible for the weight loss benefits. Again, its influence on weight loss is not scientifically backed up, and the evidence seems to be mixed.
3. Saffron Extract: The World’s most expensive spice is also known to curb hunger and aid weight loss. In this case, there’s more research supporting these claims. Even though researchers don’t understand precisely how saffron makes you lose weight, it has been proven that it helps curb appetite and prevent snacking, leading to weight loss.
Also, read – Why Intermittent Fasting for Men May Be the Best Diet Plan
Does Caffeine Suppress Appetite?
Have you been drinking coffee, green tea, matcha, and cocoa, hoping that caffeine will help you curb your appetite? You’ve been doing the right thing. Well, partly.
The thing is, caffeine does not directly curb your appetite. It lowers fatigue and increases energy, and you may have some water loss after drinking caffeinated beverages, although this is just brief.
In fact, coffee in the morning on an empty stomach may be why you gain weight! How is that possible? Cortisol levels!
Cortisol levels usually peak naturally at 8:30 am. When you have a cup of coffee an hour or two before waking up, those cortisol levels become even higher, stressing your adrenal glands.
And what do we know about cortisol? Its high levels can lead to high blood sugar levels, insulin resistance, and, as a result, weight gain.
Make sure to drink your coffee after a nutritious breakfast to experience its benefits instead of heightened cortisol levels.
Vitamins That Suppress Appetite
Vitamins and minerals are necessary for the proper functioning of your body, and most of them can be received from the food you eat if your diet is well-balanced and nutritious.
In that case, you shouldn’t have any deficiencies, but a lot of people still need to take supplements to keep their health and well-being in great shape.
If you’re dealing with an appetite that is out of whack and over-the-roof hunger levels, it can be fixed with specific vitamins and minerals, including:
Omega-3 Fatty Acids
Omega-3 fatty acids are a true goldmine when it comes to health benefits: heart and brain health, reduced risk of depression, better skin health, decreased risk of schizophrenia, and even easier weight loss.
If you eat fatty fish at least two times a week, you’re good to go: your EPA and DHA levels are probably within a normal range.
However, the chances are fish is not a familiar guest in your diet. In this case, doctors advise taking 200-300 mg of Omega-3 per day.
Taking Omega-3 supplements may help with your metabolic rate and appetite: one study reported that people who took fish oil daily had increased their metabolic rates by 3.8%.
Other studies support this claim, proving that omega-3s effectively manage weight loss, control appetite, and boost metabolism.
Magnesium
One of the most important minerals your body needs is magnesium: it is responsible for the production of energy, regulating blood sugar, keeping your heart rhythm regular, transporting calcium and potassium, helping you deal with stress, and other processes.
Since magnesium helps regulate blood sugar levels, it is linked to weight loss and improving metabolic rates of people who take the supplement.
Moreover, magnesium deficiency is linked to inflammation caused by modifying the gut microbiomes and, as a result, obesity.
Research suggests that nearly 50% of the US population consumes less than the daily magnesium intake in their diet. In that case, doctors advise taking magnesium supplements, but there are multiple types of magnesium. Which one should you choose?
Magnesium glycinate is the most bioavailable form of the mineral, causing minimum side effects and being incredibly effective for treating low magnesium levels.
Other magnesium types include magnesium citrate, oxide, acetyl taurate, sulfate, and others.
Citrate, for example, is also an excellent option for treating magnesium deficiency and regulating blood sugar levels and high blood pressure.
Other types are usually used for treating constipation, anxiety, and sleep issues.
Before choosing a magnesium supplement, remember to consult with your healthcare provider.
Vitamin D-3
Unlike other vitamins, vitamin D is not found naturally in many foods, so its deficiency is expected during the months with little to no sun exposure. Healthcare professionals recommend getting 5-30 minutes of sun exposure every day or taking a supplement to prevent deficiency.
How does vitamin D help with appetite regulation and weight loss? Researchers believe that increasing your vitamin D intake may promote weight loss, regulate blood sugar levels, and help with cravings and extreme hunger.
Vitamin D shortens the formation of new fat cells in your body, suppresses the storage of fat cells, and increases levels of serotonin, which helps control your appetite and decrease calorie intake.
B-Vitamins
B vitamins are a healthy appetite suppressant. They are essential for a functioning metabolism as their primary function is to help your body metabolize carbs, proteins, and fats and use the food you consume for energy.
If you have low levels of one or more of the B vitamins, it might lead to issues with metabolism and, consequently, weight gain and appetite problems. Excellent sources of B vitamins include eggs, milk, lentils, potatoes, whole grains, lean meat, bananas, and beans.
Appetite Suppressant Drinks
Suppose you don’t like coffee or green tea; what else can you drink to suppress your appetite? We’ve got you covered!
1. Apple Cider Vinegar: Dilute it in water and drink before meals to increase the feeling of fullness.
2. Celery Juice: This is a great low-calorie, hydrating juice loaded with fiber and antioxidants. Brink it before meals to keep you hydrated and satiated.
3. Water: Surprise, drinking water is one of the best ways to curb your appetite. It’s a simple yet effective way to feel full, hydrated, and healthy. Add a splash of lemon juice or berrier for extra taste and freshness.
4. Protein Shakes: If you’re working out regularly and need to curb your hunger on the go, opt for sugar-free, water-based protein shakes.
5. Bone Broth: If you eat animal products, bone broth is a great option; it is rich in nutrients and collagen. Drink it before your meal to increase the feeling of fullness.
Intense Exercise Could Curb Your Appetite: True or False
True!
Intense workouts protect against obesity, type 2 diabetes, and other cardiometabolic diseases, help decrease appetite, and deal with increased hunger levels.
But how does it happen? Intense exercises stimulate the production of N-lactoyl-phenylalanine (Lac-Phe) – a molecule that blunts hunger. Regular production of this molecule due to physical activity decreases the chances of obesity, helps manage body weight, and improves glucose homeostasis.
The more intense the workout – the more lac-phe is produced; thus, if you want to avoid binge eating after a workout, as it often happens, increase its intensity.
What Is the Bottom Line?
No matter how out of whack your appetite is – it’s possible to bring it back on track. There’s always hope and room for improvement, so every step you take, no matter how small, gets you closer to a healthier, more balanced life.
Experiment with different methods, consult with a healthcare professional and give it time – the change will come. The power to cultivate a healthier relationship with food and your body is within you; you will progress with enough patience and determination.
Keep going and trust in your ability to transform your life! You’ve got this!
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My name is Barbara Kovalenko. I hold a Bachelor's degree in Human Nutrition from Bogomolets National Medical University in Ukraine and a Master's degree from Boston University in the United States. Over the past few years, I have gained valuable experience as a nutritionist and have since decided to share my knowledge and expertise with a wider audience. Currently, I am working as a nutritional consultant with the Lasta app.
