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Diet and Weight loss

    Perfect ways to always suppress hunger and appetite

    Nov 02, 2021

    Do you want to get back to your ideal body size? Is losing weight getting challenging for you with each passing day? Well, why not think about the healthiest way to get rid of your body fat. What's that? Suppressing the hunger through natural means. The effective appetite suppressing methods block the absorption of certain nutrients and helps to lower your appetite. Some natural plants and herbs increase the burning of calories and reduce food cravings.

    Here we enlightened some of the best ways that will help you to curb your unnecessary hunger and appetite.
    Let's delve into the details!

     

    Appetite suppressing methods


    Apply pressure on your nose and earlobes
    Acupuncturists believe that applying pressure at your nose and earlobes for few seconds restores balance and blocks the cravings causing energies. Studies suggest that patients who tend to lose weight can easily lose and maintain it through acupuncture techniques.


    Ensure mindful eating
    Normally, your mind determines either you are satiated or hungry. However, if you eat quickly, your mind won't recognize these signals. Let's deal with this problem by removing distractions and just considering the foods present on your table. A key that helps to eat mindfully. If you involve yourself in mindful eating, you will enjoy your meal more. This allows you to stay focused on quality instead of quantity[1]. Your site is also closely related to hunger and fullness.


    Increase water intake
    Water is a natural appetite suppressant. Drinking two glasses of water before meal stretch stomach. As a result of this action, signals reach our brain, indicating feelings of fullness[2].
    Also, the symptoms of dehydration are similar to those of hunger; low energy, hypoglycemia, and poor mood. That's why you should drink at least 1.5 liters to remain hydrated.
    As water readily passes through the stomach, it is best to drink water as close to mealtimes. Drinking plenty of water cause a reduction in appetite and weight and also leads to fat loss.


    Stay on a big salad
    A study suggests that eating a large bowl of salad before lunch allows the 12% less intake of calories. What must be the main ingredients of salad? Carrots, cucumbers, tomatoes, celery and lettuce topped with low-fat salad dressing. Be careful about the fat-containing salads! The fat-rich salad can stimulate our appetite and urge us to eat more calories.
    Add some fats to your diet.
    The fat intake allows the release of leptin hormone from fat cells. This occurs in the case of a moderate amount of fats. According to studies, a low-fat diet releases less leptin that can stimulate voracious appetite. Obviously, we are looking for appetite suppression. But this doesn't force us to go for the high-fat meal.


    Bigger fork
    Your hunger and satiety largely depend on the eating utensils. Using the bigger forks allows you to eat 10 per cent less food than the smaller fork. It is a common belief that eating food with small forks don't satiate their hunger and lead to more eating. This formula is not suitable for almost all utensils. Servings in larger spoons may increase the food intake by 14.5%[3].
    Have each of your meals on a special blue plate.
    I know that it may seem weird, but researchers have revealed that blue colour works as a natural appetite suppressing agent because naturally, no food contains blue colour. Hence, our body has no response to the natural blue appetite. Orange, yellow and red are the colours that enhance your appetite and will urge you to eat more.


    Try to Minimize Stress:
    Stress is your body's reaction in response to emotional or physical tension. Physiologically, Stress stimulates your adrenal glands to release more cortisol[4]. Cortisol is a hormone that stimulates carbohydrates and fat metabolism to produce energy.
    Your appetite will increase[5], and you desire to eat non-nutritious food. Stress also decreases the fullness hormone levels, peptide Y.Y. (P.Y.Y.)[6], which results in reduced satiety.
    But how you can avoid overeating on stressful days? Changing your lifestyle will help you reduce Stress that ultimately reduce your cravings. Also, mindful eating practices can reduce the chances of stress-related binge eating and comfort eating.

    Replace milk chocolate with dark chocolate:
    Milk chocolate is sweeter than dark chocolate. But dark chocolate has been shown to reduce appetite by decreasing ghrelin levels – a hunger-stimulating hormone[7]. It can also lower your blood pressure and protects your heart and brain.
    The bitterness of dark chocolate helps towards weight loss by reducing cravings for sweets and increasing the feeling of fullness[8]. Also, research shows that people who eat dark chocolate as a snack before mealtime eat less.
    Hence, dark chocolate is a perfect alternative to milk chocolate. It lowers your appetite and helps reduce the cravings for sweet as well as salty foods.

    Indulge in high-fibre foods:
    Dietary fibre are carbohydrates that do not easily break down like other foods. That is why they stay longer in the body. This property of fibre makes it ideal to use for weight loss and hunger-reduction.
    As our body digests fibre slowly, the gastric emptying time increases. Fibre foods also stimulate the release of the fullness hormone[9]. As a result, the feelings of fullness increase. High fibre foods are effective appetite suppressants that are associated with lower obesity rates[10].
    Following foods is a rich source of fibre:
    • Whole grains
    • Beans, chickpeas, and lentils
    • Apples and avocados
    • Almonds
    • Chia seeds
    • Vegetables and fruits

    Foods that suppress appetite


    Appetite suppressing foods are packed with nutrients. They contain healthy ingredients that energize the body and deal with hunger in much healthier ways. Let's have a look at the foods that help you feel satiated.
    Coffee
    Are you a coffee lover? Do you drink two or more cups of Joe every day? Well, adding a moderate amount can improve your metabolism and suppress appetite and hunger. Why is it so? Coffee beans contain the best antioxidant, i.e., caffeine, which make you feel full. Don't render it ineffective by adding a lot of sugar.


    Grapefruit or orange
    Fibre-rich and low-calorie foods such as grapefruit and oranges keep us satiated and maintain our blood sugar or cholesterol level. This lead to the best appetite control.


    Milk
    Milk or other low-fat dairy foods are rich in proteins. They suppress appetite due to the presence of casein and whey. So, lose weight by adding milk to your diet.


    Omega-3-fatty acids
    Omega-3-fatty acids, particularly present in fish oils, raise the leptin hormone that increases satiety. A diet packed with omega-3-fatty acids suppress hunger and restrain weight loss[11]. So far, obese people show more benefits than lean ones.


    Ginger:
    Ginger is known for its amazing health benefits. Ginger contains anti-inflammatory, antioxidant, and antihypertensive properties. It also has stimulating effects on your digestive system. Consuming 1-2 grams of ginger with hot water at breakfast increase satiety and reduce hunger[12].
    Ginger can help with weight loss as it contains potent diuretic and thermogenic properties[13], boosts metabolism, and increases the body's energy consumption. Ginger helps with appetite reduction and increase the feeling of fullness. But more evidence is needed to prove the usefulness of ginger towards weight loss.


    Apple cider vinegar:
    Drinking a shot of apple cider vinegar serves to naturally suppress hunger or appetite. Its bold taste and strong smell may seem bothersome. Why not try it with a grain of salt. We believe that it will work for you.

    Go for Nuts:
    Adding nuts to your diet is associated with hunger reduction and increased satiety[14]. Nuts are naturally occurring appetite suppressants. Nuts are rich in healthy unsaturated fats, proteins, and fibres. The omega fatty acids present in nuts have many health benefits.
    Nuts are filling foods that stimulate the production of P.Y.Y. and cholecystokinin – appetite-regulating hormones[15]. People eating nuts will naturally have to reduce appetite throughout the day.
    Nuts slow digestion[16], prolong emptying time and regulate blood sugar. You can either munch on nuts as such or combine them with fruits, oatmeal, or brown rice.

    Conclusion:
    Searching for the best weight management program can be difficult, but it is quite effective. If you are overwhelmed and believe that it's unachievable for you, consult the experts to help you regarding this approach. Hunger is a natural body process that can't be ignored. The tips mentioned above are the most effective ways to lower your appetite between meals. Have you tried any of the ways to curb your hunger? Which one suited you best? Share your experiences with us in the comment section below.

    References:

    1. Kristeller, J.L. and R.Q. Wolever, Mindfulness-based eating awareness training for treating binge eating disorder: the conceptual foundation. Eat Disord, 2011. 19(1): p. 49-61.
    2. Corney, R.A., C. Sunderland, and L.J.J.E.j.o.n. James, Immediate pre-meal water ingestion decreases voluntary food intake in lean young males. 2016. 55(2): p. 815-819.
    3. Wansink, B., K. van Ittersum, and J.E. Painter, Ice cream illusions bowls, spoons, and self-served portion sizes. Am J Prev Med, 2006. 31(3): p. 240-3.
    4. Gluck, M.E., et al., Cortisol, hunger, and desire to binge eat following a cold stress test in obese women with binge eating disorder. 2004. 66(6): p. 876-881.
    5. Groesz, L.M., et al., What is eating you? Stress and the drive to eat. Appetite, 2012. 58(2): p. 717-21.
    6. Kiessl, G.R., et al., Stress inhibits P.Y.Y. secretion in obese and normal weight women. 2016. 21(2): p. 245-249.
    7. Massolt, E.T., et al., Appetite suppression through smelling of dark chocolate correlates with changes in ghrelin in young women. 2010. 161(1-3): p. 81-86.
    8. Sørensen, L., A.J.N. Astrup, and diabetes, Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake. 2011. 1(12): p. e21-e21.
    9. Wynne, K., et al., Appetite control. 2005. 184(2): p. 291-318.
    10. King, D.E., et al., Trends in dietary fiber intake in the United States, 1999-2008. 2012. 112(5): p. 642-648.
    11. Parra, D., et al., A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite, 2008. 51(3): p. 676-680.
    12. Mansour, M.S., et al., Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism: clinical and experimental, 2012. 61(10): p. 1347-1352.
    13. Ebrahimzadeh Attari, V., et al., Effect of Zingiber officinale Supplementation on Obesity Management with Respect to the Uncoupling Protein 1 -3826A>G and ß3-adrenergic Receptor Trp64Arg Polymorphism. Phytother Res, 2015. 29(7): p. 1032-9.
    14. Tan, S.Y. and R.J.E.j.o.c.n. Mattes, Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. 2013. 67(11): p. 1205-1214.
    15. Maljaars, J., et al., Effect of fat saturation on satiety, hormone release, and food intake. 2009. 89(4): p. 1019-1024.
    16. Tan, S.Y., J. Dhillon, and R.D.J.T.A.j.o.c.n. Mattes, A review of the effects of nuts on appetite, food intake, metabolism, and body weight. 2014. 100(suppl_1): p. 412S-422S.