Although hunger is a normal sign that your body needs food, a problem can arise if you are constantly hungry, even when you have just finished a meal.
Appetite and hunger are closely related - hunger is a physiological need that signals that you need to eat to maintain energy, and appetite is a desire for food. However, nowadays the need for food can also arise from the pursuit of pleasure. Whatever the case, eating whenever the urge strikes isn't the healthiest solution.
Whether you want to you are losing weight or live a healthier life, the constant feeling of hunger will not help you persevere in it. That is why we have prepared for you in this article 7 proven tips to reduce appetite naturally (without "magic pills" that can harm your health in the long run), so keep reading.
#1 Eat foods rich in fiber
Fibers are known for maintain a feeling of satiety throughout the day, but also to slows down digestion. This is because fiber does not break down like other foods, i.e. it stays in the body longer.
Research indicates that fiber effectively suppresses appetite. That's why you should first think about changing your diet, and here are some of the fiber-rich foods you can put on your table:
- vegetables
- whole grains
- beans and legumes
- apples and avocados
- almonds
- chia seeds
#2 Make large portions of low-calorie foods
People often suddenly reduce the amount of food they usually consume during the day, so they soon start to feel very hungry. This can easily backfire and lead to overeating.
However, dieting is not necessarily the same as starvation.
Certain foods are high in nutrients and low in calories, such as fruits, vegetables, beans, and whole grains. Make yourself a large portion of these foods and you'll be fuller for a longer period of time, yet you'll still be able to burn more calories than you take in!
#3 Eat more protein
Foods rich in protein are another in a series of appetite suppressants, so consider a high-protein diet. Protein takes longer to digest than carbohydrates, so you'll be less hungry during the day.
This is especially important if you tend to walk to the fridge late at night. Eating more protein can lead to significant reducing the desire to snack late at night, so prefer protein for dinner or drink a protein shake for a snack if you get hungry.
#4 Eat foods that reduce appetite
If you still can't control your appetite, snack on foods that can actually reduce your appetite and keep you full. Here are some of the foods that you can get in any market.
- Honey: Honey can suppress the hunger hormone ghrelin, suppressing your appetite. Ghrelin is a hormone released mainly from the stomach, but can also be released in small amounts from the brain, pancreas and small intestine. Try replacing sugar with honey whenever you have the chance.
- Apples: Apples of all varieties are effective appetite suppressants, due to their ability to regulate your glucose and boost your energy levels. In addition, apples are chewed slowly, which gives your body time to "understand" that it is no longer hungry.
- Almonds: Just a handful of almonds can help you reduce your appetite naturally. Almonds are a rich source of antioxidants, vitamin E and magnesium, which are natural appetite suppressants.
- Avocado: Avocados suppress appetite because they are full of fiber and heart-healthy monounsaturated fats. These fats send signals to your brain that you are full, but remember that one slice of avocado is enough to get the nutrients from it, so don't overdo it with this super fruit!
- Ginger: Ginger acts as a stimulant that provides the body with energy, and at the same time improves digestion and reduces appetite.
- Eggs: Eggs are rich in protein and can promote satiety and reduce hunger throughout the day.
- Dark chocolate: Yes, you can eat chocolate and reduce your appetite, just make sure it's with cocoa! The slightly bitter taste of dark chocolate signals the body to reduce appetite, and stearic acid in dark chocolate helps slow down digestion and makes you feel fuller for longer.
#5 Drink water before every meal
A glass of water before meals proven to reduce appetite and makes you feel less hungry after a meal. Study which included obese respondents showed that participants who drank water before each meal lost an average of 44% more weight, compared to the group that did not drink water.
Also, research from 2007 showed that people were less hungry after a meal if they ate soup before the main meal!
Staying hydrated is crucial to your health, but it will also help you curb your appetite and lose extra pounds, so keep a bottle of water close at hand at all times.
#6 Keep a record of your meals
As we stated in the introduction, hunger does not always have to be the result of a loss of energy in the body. For many people there is a series of emotional triggers, such as boredom or stress, which often increase appetite and cause a false sense of hunger.
So the next time you get hungry between meals, remember the last time you ate. If it hasn't been more than 4 hours and you don't feel weak, you probably aren't really hungry. Try to write down the moments when you reach for food because of excessive appetite, so that you can recognize the feeling of hunger the next time and overcome it in time.
#7 Consume tea regularly
Tea is one of the oldest beverages in the world consumed by humans, originating thousands of years ago in China. Today, tea is drunk all over the world and continues to grow in popularity due to its rich taste and many health benefits.
One health benefit that is especially good for you is reducing appetite in a natural way.
Many teas are thought to suppress the appetite. This includes "real teas", such as black, green, white and oolong teas, but also many herbal teas such as chamomile, mint and ginseng.
However, keep in mind that you don't have to replace tea with coffee! A moderate amount of coffee can help boost metabolism and act as an appetite suppressant. The secret of coffee? Caffeine, along with grains, but remember to leave out the sugar or milk.
What is the best method to reduce appetite?
As we can see from the text, how to reduce appetite in a natural way is a question to which there is no single answer.
If you limit your food intake too much, you can lead to overeating. Instead, try eating a good amount of real food that includes more protein, healthy fats, fiber, and fewer calories.
If you don't have time to think too much about your diet, we can prepare food for you! Whether you want to reduce your appetite and lose extra pounds, or cleanse the body of toxins, we will create a weekly menu according to your goals. We deliver hot food to your address every day, and it's up to you to just enjoy delicious and healthy meals.
See the confession of Milica Milić, a participant of our program, who is in favor of lost 20 kilograms in a short time, so contact us to help you too!
