Top 10 Natural Appetite Suppressants
There are typically three meals a day. We oftentimes lose ourselves though, in the enticement of eating more between these meals. While there is nothing completely wrong with that, eating more foods without the actual need can be an issue especially if you are into a diet, losing weight, or are just being extra careful with your calorie intake. Good thing there are the so-called appetite suppressants, capable of reducing the desire to munch into something delicious while maintaining the essential nutrients needed for our body to properly function. Listed down are the top 10 natural appetite suppressants you can easily include in your daily consumption. Worry no more, curbing appetite has never been this easy.
Top 10 Natural Appetite Suppressants
Are you already used to eating oatmeal for breakfast? If so, then you might agree that oats can help you curb your desire to eat more food in the next few hours or so. This is because oats, particularly the steel cut, are generally considered natural appetite suppressant. The carbohydrate found in oatmeal is the type that is digested slowly, keeping your stomach feeling full even towards the lunch period. It also keeps in check our hunger hormone called ghrelin, which increases if you’re into losing weight and thereby increases hunger. More to that, oatmeal is pretty low on the glycemic index (GI) too. Bear in mind that those foods with a low GI suppress appetite by boosting gut hormone production, going to a feeling of fullness.
Almonds are a potent source of antioxidants, magnesium, and vitamin E. What makes it an effective appetite suppressant though is the protein, fiber, and unsaturated fat composition it contains, all of which play a role in curbing your appetite. In fact, scientific findings from a study exhibited at the 2006 annual scientific meeting of The Obesity Society stated that almonds are shown to have been effective at increasing the sense of being full in people. So when you feel like nibbling, munch on these healthy goodies to muffle the pull of in-between meal snacks. Just limit your servings into a handful of nuts.
A moderate amount of coffee—that is, 1 to 2 cups per day—is enough to give you your daily dose of antioxidants that will enhance your metabolism and keep you active. While it has been long established that the caffeine found in coffee serves as a natural appetite suppressant, one research published in PrecisionNutrition.com found out that the decaffeinated coffee was the one to have caused significant lower hunger levels in people, rather than the usual caffeinated drinks. The result also shows a higher level of the hormone PYY, which entails less appetite. This study nonetheless admitted to its limitation in scope and sample size. That doesn’t mean though switching into decaffeinated coffee to try to achieve satiety will cost you everything. Also remember to keep your usage of coffee sweeteners, particularly those with high-fat content, in control.
It is never too late to go all-natural with leaves. So try to include green tea, and even other varieties of tea, in your diet. The catechin, a type of natural phenol and antioxidant, contained in green tea impedes the growth of fat cells and in so doing lessens the fat storage. This will inhibit glucose from moving into the fat cells, which in turn will slacken the rise of blood sugar level. When your blood sugar is stabilized, you won’t experience any cravings for sugar and thus, your hunger is repressed!
Natural appetite suppressant does not only entail foods, it includes the most basic: water. In fact, there are even times when your hunger pang strikes, your body might really be suggesting you are just thirsty. Studies have shown that drinking at least two glass of water before every meal can mean lesser calories compared to those who didn’t do so. So instead of consuming soda pop and other beverages having artificial sweeteners, which can contain 10 teaspoons of sugar for a 12-ounce can treat yourself with a cold glass of water infused with a squirt of lime, lemon, or orange juice, or even a slice of cucumber, or watermelon chunks. It’s all calorie-free.
Dark leafy greens such as spinach, swiss chard, and kale, aside from being one of the most nutrient-dense foods there is, also contain a certain compound that serves as a natural appetite suppressant. These structures that are plentiful in green leafy vegetables, discovered by Swedish researchers, called thylakoids diminish the pangs of hunger and upsurge satiety, all the while helping you lose weight. Vegetable juice with low-sodium content has also been proven to help you eat fewer calories every mealtime. Even a broth-based vegetable soup will keep your hunger at bay. There are just endless possibilities on what you can do with all these fibrous foods.
Chocolates being included in this list shouldn’t be at all surprising. It’s the dark chocolates we’re talking about, with roughly 70 percent cocoa in it, which will aid you in suppressing your appetite due to its bittersweet taste. The stearic acid found in dark chocolate will also slow your digestion so your feeling of being full lasts longer. Even the antioxidants, flavonoids, and other essential nutrients it provides can serve as an appetite suppressant that will help you lose weight and control your blood sugar level; shrinking the risk of having a heart attack and reducing blood pressure and cholesterol along the way!
You might want to opt for sweet potatoes than the regular ones if you are looking for a natural appetite suppressant. The sweet type has a specific kind of starch that has the ability to resist digestive enzymes so they will stay longer in the stomach, making you feel full for a lengthier time. The regular variants, unfortunately, do not share the same starch. This is of course aside from being an excellent source of both vitamin A and C, and with lower carbohydrates and calorie content too. They do have the same amount of fiber though. Which is still a good thing.
We are still in the never-ending discussion of the benefits of this amazing fruit. As an excellent snack in the morning or even afternoon, apples are a potent source of fiber which will make your body feeling full. Its great water content will likewise do the same. Aside from that, it is also packed with soluble fiber. And of course pectin, which, helps prevent blood sugar level from spiking and in turn, will reduce hunger. This makes them excellent glucose regulator too. Physically, an added effort in chewing will slow your body down into thinking you are still hungry. Cliché though the saying may appear, the recommendation of consuming an apple a day truly is worth following.
The last appetite suppressant food on our list is avocado. Filled with monounsaturated fat that is good for the heart and fiber, avocados help conquer hunger pangs and make you feel satiated. In addition, the oleic acid found in this wonderful fruit that is actually a single-seeded berry is converted into oleoylethanolamide (OEA) in the small intestines; at least in the mice according to a certain study. This type of lipid hormone being converted will stimulate the brain region responsible for the sensation of satiety or fullness. But keep in mind that even half an avocado can provide roughly 160 calories. Avocado oil moreover gives 248! So if you are into losing weight, try exercising control over your avocado consumption.
Whatever your purpose is—to lose weight, keep your calorie count intact, or to simply avoid eating more without actual need—the good news is, you can suppress your appetite. Just follow the instructions laid out above and include now the stated foods in your daily diet. All the natural appetite suppressant is not difficult to find. Sometimes, they are those foods you choose to ignore or never really had focused your attention on.