Overindulgence in food is one factor that can hamper weight loss processes. Eating foods that are rich in nutrients and promote satiety can strategically promote weight loss and the general well-being of the body. There are quite a number of reasons responsible for your insatiable appetite, frequent cravings, and hunger pangs.
These reasons include nutrient deficiency (vitamins and minerals), lack of lean protein, fruits, fiber, water and healthy fats in your diet, high levels of stress, etc.
Natural appetite suppressants help decrease ghrelin ( hunger hormone) production, achieve satiety, avoid gluttony and promote weight loss.
What is an appetite suppressant?
Appetite suppressants are drugs, food or drinks that help curb hunger and prevent overeating or binge eating. They are also available in form of diet pills. These diet pills trigger your brain into thinking you are satiated.
Natural appetite suppressants also help to reduce mindless or emotional eating by balancing appetite hormone levels such as ghrelin and leptin. Factors like food intake, stress level, mood, genetics, weight loss or gain can cause these hormones to fluctuate either by rising or falling all through the day.
When it comes to stimulating or suppressing your appetite, there is a lot of roles and processes involved. Appetite stimulants are different from appetite suppressants mainly because they do not support weight loss.
Appetite stimulants, also known as orexigenic triggers your brain into thinking you need more food and increases ghrelin production.
They are varieties of natural appetite suppressants in the form of drugs, foods and herbs that can help you lose weight ideally without causing harm to your overall health or a backfire to your weight loss goal.
Natural appetite suppressant foods
Avocados are very healthy fruits that help to control hunger. They are full of fiber and healthy fats that can keep you full for a very long time.
This unique fruit is loaded with nutrients such as vitamins C, B5, B6, E, folate and minerals. So, you take in varieties of nutrients and consume less amount of calories when you consume an avocado, which is a great boost for your overall health.
A dietary survey on the dietary habits and health of people who consumed avocados regularly found that their participants weighed less and were much healthier with lower body mass index (BMI) and less belly fat compared to those who did not eat avocado.
Also, in another study, people who ate avocado with a meal felt satiated by 23% and had their appetite reduced by 28% for over 5 hours compared to those who did not eat this fruit. Avocados aid weight loss by suppressing your appetite and leaving you full for a longer time thereby reducing your calorie intake. Avocados can be incorporated in salads, smoothies and desserts.
Almond is a healthy tree (nut) rich in nutrients, healthy fats, vitamin E, and minerals. Interestingly, almonds curb hunger levels and can promote weight loss. These nuts are low in carbs yet high in fiber and protein. Proteins and fibers help to achieve satiety and make you take in fewer calories. Almond is a great choice for controlling frequent hunger pangs and avoiding binge eating. By simply having just a handful of almonds, you feel full for a longer time.
Different kinds of seeds can help you achieve a healthy satiety level and suppress your appetite. Seeds, as little as they appear are loaded with antioxidants, vitamins, minerals and healthy fats that do not only control your appetite but help to control blood sugar, cholesterol and blood pressure levels.
Flaxseed, chia seeds, hemp seeds, pumpkin seeds, sesame seeds all fall into this category of appetite suppressants. Seeds can be incorporated into your diet by adding salads, smoothies, oatmeal, yogurt and pasta. We recommend consuming about 2 tablespoons of seeds daily.
This fatty fish has a list of myriad benefits including that it is weight loss friendly. Salmons are delicious and versatile as it can be steamed, smoked, fried, baked, sautéed, and be easily incorporated into your diet. They are excellent sources of Omega-3 fatty acids, high-quality protein, vitamins B, potassium and minerals. Consuming salmon regulates appetite hormones such as ghrelin and leptin and keeps you feeling full. Its Omega-3 fatty content promotes weight loss and reduction in belly fat and waist circumference in obese individuals.
This exceptionally sweet fruit is impressively loaded with nutrients, pectin fiber and vitamin C. Apples are considered appetite suppressants because of their high fiber and water content. Foods high in fiber and water can leave you feeling full for a long time, more reason we recommend eating an apple or drinking 500ml of water before a meal. Doing this can help you achieve satiety, eat less, regulate ghrelin and leptin, and consume fewer calories.
Apples have low-energy-density with high fiber and is a preferred choice for suppressing appetite. In a study, people who ate apple slices before a meal achieved satiety faster than those who consumed other or no apple products. They also took in fewer calories than those who did not consume apples. Apples come in handy and can be eaten ad salads, smoothies, desserts and pies.
Spices like ginger, cayenne, black pepper, turmeric, curry and cinnamon are good appetite suppressants. They help increase the burning of body fat, normalize glucose levels, reduce appetite and cravings, regulate metabolism, and reduce inflammation. Capsaicin, the chemical substance found in chilies can help your body burn extra calories. This substance acts as an appetite suppressant making you consume lesser calories. You can sprinkle these spices in your meals to reap its benefits.
Natural appetite suppressant drinks
Staying hydrated is necessary for your body to perform the most vital functions. Drinking a glass or two of water can help curb your appetite and reduce hunger levels. In one study conducted in 2010, people who drank 500ml of water before a meal consumed fewer calories between 75 and 90 than those who did not drink water. Water promotes weight loss by boosting metabolic rate which increases the number of calories burnt daily. To control your appetite, drink water before a meal as it is most effective.
Vegetable juice contains antioxidants, vitamins, minerals and fiber. This juice is tasty and have high water and fiber content and is low in calorie which can make you feel full for long. They also boost metabolism which can help burn extra calories and promote weight loss. Vegetable juice includes carrot juice, cucumber juice, watermelon juice, celery and beetroot juice.
Green tea extract:
This healthy beverage contains antioxidants and substances that regulate appetite hormones. It is an impressive appetite suppressant and has been known for years to burn body fat. Despite all of this, green tea contains two compounds that promote weight loss- caffeine and catechins. Caffeine helps to suppress appetite while catechin boosts metabolism and burns fat. Green tea also regulates hormones such as dopamine and norepinephrine secretion classified under catecholamine. Catecholamine helps to reduce hunger which in turn promotes weight loss.
Just like green tea, coffee contains caffeine. Coffee is a good appetite suppressant that increases the burning of calories and fat. Although high caffeine intake has effects on health, it is good for weight loss. Drinking coffee in moderation can help boost metabolism and control hunger pangs. It’s best consumed without sugar and milk, if you want to enjoy its good effects.