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Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

11 Foods to Stop Hunger Naturally

Leaning on a more holistic approach to help you feel full ensures adequate nutrient intake, along with lessening the risk of adverse side effects of appetite suppressants that come in supplemental form.

11 Foods to Stop Hunger Naturally

There is a lot of information that circulates in the health world, including false, erroneous, and wishful claims. Those embarking on their weight loss quest often get, and may fall victim to the tempting advertisements of weight loss pills and supplement. While there certainly are instances in which individuals can benefit from prescription appetite suppressants under medical supervision, there are natural foods that not only suppress the appetite, but supplies nutrients the body needs for optimized function. Leaning on a more holistic approach ensures adequate nutrient intake, along with lessening the risk of adverse side effects of appetite suppressants that come in supplemental form.

11 Natural Appetite Suppressants

1. Fiber
While mostly known for its role in digestive health, fiber can also induce satiety and promote weight loss. Reported by Today's Dietitian, "a 2011 review article in Obesity Reviews concluded that greater intakes of dietary fiber reduced appetite by five percent, decreased long-term energy intake by 2.6 percent, and lowered body weight by 1.3 percent." While the effects are relatively small, they are significant and worth our attention, particularly as the general U.S. population is only consuming an average of 15 grams of fiber daily, as the daily value for fiber stands at 25 grams per day. Increase fiber intake by swapping refined grains for whole grains, trading in animal meats for plant-based proteins such as beans, and increasing more colorful fruits and veggies in the diet.

2. Protein
Protein can regulate and suppress appetite in a number of fashions, mostly involving control of hunger hormones and inducing satiety. First off, protein reduces levels of the hunger hormone ghrelin and boosts the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, which can naturally lead to an automatic reduction in caloric intake. And compared to diets low in protein, high-protein diets are highly satiating to keep hunger and appetite at bay. In fact, according to research published in Nutrition Journal, eating high-protein snacks like yogurt improves appetite control, satiety, and reduces subsequent food intake in healthy women compared to high-fat snacks. Also considering the addictive properties of sugar, introducing more protein in the diet can combat against cravings, making it much easier to say "no" to innutritious foods and stick to a nourishing, healthy diet.

3. Fat
Amidst the fear of fat, there is actually ongoing research suggesting it may curb hunger. Choosing whole over non-fat milk may offer weight control and reduce the risk of type 2 diabetes, with researchers and nutrition experts suggesting the higher fat induces greater satiety, subsequently lessening the risk of eating again shortly after. Additionally, the Mediterranean diet high in healthy vegetable fats, such as olive oil and nuts, does not lead in weight gain compared to low-fat diets.

4. Water
Since thirst often gets mistaken for hunger, reach for a glass of water before food. Drinking water before and after meals can also help fill you up faster and reduce the risk of overeating, along with aiding in the digestion and absorption processes. It is also extremely important to increase water intake when increasing fiber to lessen the risk of bloat and constipation. Ultimately, consuming at least 64-ounces of water daily can not only keep hunger levels at bay assist in weight loss efforts, but sustains critical body processes and life.

5. Green Tea
Going green ws of health hype, though there is some validity to support the hopeful claims of weight loss related to its catechin content. Catechins, a type of polyphenol, are further broken down into subtypes, though the most potent in green tea is epigallacatechin-3-gallate (EGCG). In animal studies, the compound and derivative has even shown to reduce food intake up to 60 percent. Nonetheless, studies have suggested green tea may influence fat loss by increasing thermogenesis and decreasing fat absorption, along with keeping individuals hydrated.

6. Ginger
Ginger is well-known in alternative medicine, with evidence supporting its use to treat an upset stomach, nausea, vomiting, and digestion and ease pain associated to menstrual periods, headaches, and various forms of arthritis. But in addition to its already recognized benefits, a pilot study published in Metabolism reports "The results, showing enhanced thermogenesis and reduced feelings of hunger with ginger consumption, suggest a potential role of ginger in weight management."

7. Apple Cider Vinegar
While apple cider vinegar (ACV) is not the magic weight loss elixir we view (or hope) it to be, there is some promise in its role in diabetes management. ACV's acetic acid content has shown to block the absorption of fat, therefore controlling blood sugars. So how does this relate to appetite? Blood sugar imbalances can cause excessive hunger, as polyphagia (a medical term simply meaning "increased appetite") is also one the main symptoms of diabetes.

8. Grapefruit
According to a study published in the Journal of Medicinal Food, grapefruit may support your weight loss efforts. Researchers found consuming half a fresh grapefruit before meals was associated with significant weight loss, along with improvements in insulin resistance. Though the exact mechanism for its contrition to weight loss is unclear, it may relate to tight blood sugar control to subsequently regulate appetite.

9. Red Peppers
For all you lovers of spice... Red peppers may help manage appetite and burn more calories. Research suggests hot peppers can facilitate weight loss related to its capsaicin content, theg peppers its spice, which have shown to induce and stimulate thermogenesis, a process in which the body converts energy into heat and speeds up metabolism.

10. Saffron Extract
Aside from offering a rich color and earthy flavor to a number of dishes, saffron has been proclaimed as a natural antioxidant and promising anti-obesity drug. Researchers divided women into two groups: one with a controlled saffron extract capsule and the other with an inactive placebo, with both grlimitation in dietary intake. After two months, the subjects using the saffron extract reported a decrease in snacking and lost more weight than the control group. Nonethelessoups having no , the authors suggested the combination of an adequate diet with saffron supplementation might help subjects engaged in a weight loss program achieve their goal.

11. Soup
According to a study conducted by Penn State University, consuming soup before the main entree can help cut total caloric intake by 20 percent! But it is important to mention the importance of swapping high-calorie and cream-based soups with a low-calorie, broth-based option to control caloric intake. These protein-packed soups can also deter hunger levels and assist in weight loss efforts.

Sydney Lappe's Photo
Written By Sydney Lappe, MS, RDN. Published on April 17, 2018. Updated on October 24, 2019.


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