An appetite suppressant is any food, supplement, or other substance that prevents a person from feeling hungry. Certain methods work better than others to suppress appetite.
The makers of appetite suppressant pills claim that they can suppress your appetite and help you lose weight. These pills are not effective and often comeTrusted Sources with side effects.
A person can instead use a variety of natural methods to reduce or stop their appetite.
We provide a list of evidence-based methods to suppress your appetite without having to take diet pills. We also discuss the best natural appetite suppressants.
These ten proven methods can be used to curb appetite and prevent overeating.
1. Increase your intake of protein and healthy fats
Eaten foods high in fat or protein can help curb hunger cravings.
All foods do not satisfy all hunger needs. Protein and certain fats, when compared to carbohydrates are more effective in satisfying hunger and keeping people fuller for longer periods of time.
To help control their appetite, a person can replace certain carbohydrate sources with healthy fats and proteins.
The Dietary Guidelines For AmericansTrusted Source recommends the following high-protein foods
- Lean meats
- Beans and peas
- Soy products
- Greek yogurt
These guidelines recommend that one obtains healthy fats from natural sources like nuts, seeds, avocados, and olive oil.
2. Before every meal, drink water
A large glass of water before you eat can make you feel fuller, satisfied, and less hungry.
Another study trusted source that examined 50 overweight women’s appetites found that they were less hungry and more active over 8 weeks. This led to greater fat loss and a decrease in appetite.
Also, a soup starter can help curb appetite. A 2007Trusted Source study found that people feel fuller after eating a liquid starter.
3. Increase your intake of high-fiber food
Fiber doesn’t break down like other food, so it remains in your body longer. This reduces digestion and keeps people fuller for longer periods of time.
Studies have shown fiber can suppress appetite. High-fiber diets are associated with lower obesity rates.
Another review trusted Source showed that adding fiber to the diet was not effective in half of the studies examined.
It is important to do more research on which fiber sources are most effective in suppressing appetite.
These are high-fiber, healthy foods
- Whole grains
- Beans and pulses
- Avocados and apples
- Chia seeds
4. Before you eat, exercise
Exercise is another effective and healthy way to suppress your appetite.
Based on 20 studies, a review found that exercise immediately suppresses appetite hormones, particularly high-intensity training.
The researchers found lower levels of ghrelin, a hormone that causes hunger, in the body and higher levels of “fullness hormones”, such as PPY or GLP-1.
5. Drink Yerba Mate Tea
Research has shownTrusted Source that a tea called Yerba mate, which is made from the Ilex Paraguariensis plants, can help reduce appetite and improve mood when used in conjunction with intense exercise. undefined
6. Switch to dark chocolate
Comparing to milk chocolate, dark chocolate is more effective at suppressing appetite. One study trusted source found that people ate less when they had sipped on dark chocolate instead of milk chocolate.
7. Ginger is good for you.
A small amount of ginger powder can reduce appetite and increase hungerTrusted Source. This could be due to its stimulating effect on digestion. Although this was a small study, more research is required to confirm the effect. undefined
8. Eat bulky, low-calorie food
People can feel hungry if they have to reduce their food intake. This could lead to a relapse to binge-eating.
But, you don’t have to eat a lot if you are trying to lose weight. Certain foods have high levels of nutrients and energy but are low in calories. These foods include fruits, vegetables, beans, whole grains, and legumes.
These foods can be eaten in large quantities to stop your stomach from growing and allow you to burn more calories.
9. Reduce stress
Comfort eating because of stress or anger is different than physical hunger.
A trusted source has found that stress is linked to an increased desire for food, binging, and eating unhealthy foods.
10. Mindful eating
The brain plays a key role in deciding when and what a person eats. People may eat less if they pay more attention to what they eat than they do to TV.
Appetite published research that found eating large meals in the dark can lead to a 36 percent increase in food intake. Overeating can be reduced by paying attention to the food at meals.
According to the National Institute of HealthTrusted Source, meditation and other mind-body-based techniques are recommended. To curb your appetite, you can use yoga.
Some foods work better to suppress appetite than others.
It may be possible to reduce your appetite by switching from sugar to honey.
- Healthy fats and protein-rich foods include avocados, lean meats, and beans, as well as nuts, legumes, and cheese.
- High-fiber foods fiber-rich foods make you feel fuller for longer. Whole grains, legumes, fruits, and vegetables are all good examples.
- PulsesAccording to A.A., beans, chickpeas, and lentils can increase your feelings of fullness, as well as reduce your food intake.2017 Review.
- EggsThey is high in fat and protein, which may increase feelings of fullness and decrease hunger throughout the day.
- Cayenne pepper may reduce your appetite for people who aren’t used to spicy food.
- HoneyGhrelin can be suppressed, which may make people feel fuller longer. Switching to honey is a good idea.
Overeating can be reverted if you restrict your food intake. Eating a balanced diet with the right foods throughout the day can help reduce hunger and satisfy food cravings.
You can reduce your appetite by eating more fiber, fat, and protein. A person can feel fuller longer by eating more vegetables and pulses.
You might also try other spices like ginger or cayenne pepper and then drink tea to curb your food cravings.