Although it is not healthy to suppress your appetite unnecessarily yet you may follow some tips to reduce cravings that affect your diet and lead to weight gain.
Moreover, unlike diet pills and appetite suppressants, seeking natural ways control your appetite shall not prove harmful at all.
The best way to do this is to consume those foods that make you feel fuller for longer. Protein-rich foods are particularly useful in this regard.
Thus, you can include low-fat yogurt, cheese, cottage cheese, beans, lentils, lean meats, eggs, nuts and seeds, etc.
These foods satiate your hunger for longer because they take more time to digest and absorb. The recommended daily intake of protein is 58 g for men and 46 g for women.
Foods rich in protein keep you fit, improve the metabolism, increase immunity, and help maintain smooth skin and lustrous hair. However, while choosing high-protein foods, avoid the ones that contain saturated fats.
Besides, you can manage your hunger pangs by taking fresh fruits, vegetables, and whole grains. These foods contain fiber, which makes you feel fuller as it expands in the stomach by absorbing moisture and hence, prevents overeating.
Apples, in particular, are rich in fiber and low in calories and fat. Plus, they help keep the blood sugar levels balanced.
Thus, enrich your diet with foods like oatmeal, bran flakes, whole-wheat bread, flaxseeds, pine nuts (stimulate the release of hunger-suppressing hormones), legumes, dried figs, broccoli, spinach, Brussels sprouts, parsnip, air-popped popcorn, baked potato with skin, etc.
Fiber is also beneficial for digestion and cures constipation. In addition, it helps modulate the immune system. Besides, most legumes are rich in protein, fiber, B vitamins, and antioxidants.
Some of the most common examples of legumes are red beans, black beans, pinto beans, lima beans, Garbanzo Beans (chickpeas), lentils, peas, clover, alfalfa, and so on.
The recommended dietary intake of fiber is about 30g for men and 25g for women. When increasing the consumption of fiber, though, it is suggested to make the change gradually and drink more water otherwise it may give rise to gastric distress.
Include low-calorie soups and salads in your diet to control your appetite and assist in healthy weight loss. Water also works as a good appetite suppressant as it fills up your stomach without adding calories and detoxifies the body.
You can opt for caffeinated beverages like tea, coffee, or dark chocolate as well but make sure you take caffeine in moderation. Consuming vegetable juice before having a meal is a healthier idea.
Besides, consider taking about two tablespoons of red wine vinegar with your meals to suppress your appetite and regulate the blood sugar levels.
Green tea, too, creates a feeling of satiation as it contains a phytonutrient called epigallocatechin gallate (EGCG) that affects hormones that regulate your appetite.
Furthermore, regular intake of green tea encourages can help in losing weight naturally by improving the fat-burning ability of your body and preventing excess fat storage.
Plus, exercising stimulates appetite-suppressing hormones and lowers the hunger-stimulating hormones in your body. Aerobic exercises and high-intensity cardio workouts are particularly useful in this regard.
Getting a good night’s sleep is also beneficial for avoiding binge-eating as lack of sleep adversely affects the levels of leptin and ghrelin.
Sleep deprivation tends to increase leptin and decrease ghrelin levels. These hormones regulate body weight and metabolism by influencing your appetite.
In addition, researchers have found that chewing gums (opt for the sugarless ones) and simply sniffing food, even dark chocolate can help you consume fewer calories than usual by inducing satiation as these activities trick the brain to believe that you have eaten.
Another interesting way to curb cravings after a meal is to control your yearning just for 20 minutes. The message that your stomach is full is carried to the brain within 20 minutes after you take your meal. Thus, after having finished a meal and waiting for sometime; your brain is not likely to tempt you further.
Foods That Facilitate Weight Loss
- Red Pepper
- Cayenne pepper
- Apple cider vinegar
While dieting and curbing your appetite, though, do not keep your stomach empty for a long time, or else it is likely to start making gurgling sounds as stomach rumbling tends to be louder when you are on an empty stomach