How To Suppress Appetite: 10 Healthful, Evidence-Based Ways
Observer.com reviewed the top appetite suppressant methods and found that there are a number of healthful, evidence-based strategies for reducing hunger. Here are 10 tips that can help you keep your cravings in check.
1. Eat More Fibre
2. Drink Plenty of Water
3. Get Enough Sleep
4. Avoid Added Sugars
5. Eat Protein at Every Meal
6. Eat Mindfully and Slowly
7. Choose Low Energy Density Foods
8. Take Glucomannan Supplements
9. Exercise Regularly
10. Try Intermittent Fasting
1: Eat more fibre to reduce appetite
Fibre is an indigestible carbohydrate that adds bulk to the diet and slows down digestion, which can help reduce hunger throughout the day – especially during those snack cravings! Many studies have shown that increasing fibre intake leads to increased satiety and reduced calorie intake, making it an effective appetite control strategy (1). Good sources of fibre include whole grains, fruit, vegetables, nuts and seeds – so make sure you fill your plate with these nutrient-dense foods when trying to curb your cravings!
2: Drink water to curb hunger pangs
The ‘drink more water’ mantra has been around for ages and with good reason – studies show that it can be one of the most effective ways to keep hunger at bay! When we’re thirsty, our brains can sometimes misinterpret it as “hunger”, causing us to eat when we’re not actually hungry (2). Staying well hydrated can help prevent this, and also helps add volume to our meals without adding calories or filling us up too quickly before the main course! Aiming for 8-12 glasses a day should do the trick 🙂
3: Get enough sleep to control hunger
Getting enough quality sleep is essential for many aspects of our overall health, including helping to manage food cravings! Studies have shown that poor sleep can lead to higher levels of ghrelin – a hormone associated with increased hunger and appetite (3). Making sure you get 7-9 hours a night is key to controlling cravings, supporting a healthy metabolism and maintaining a healthy weight in the long term!
4: Avoiding added sugars helps suppress appetite
Added sugars tend to spike blood sugar levels, causing an energy crash shortly after consumption. This sudden drop in energy often sends us straight back to the kitchen for another quick fix… which eventually turns into mindless snacking if not kept in check! Cutting out added sugars like sweets, fizzy drinks and processed snacks can be an easy way to curb cravings while still enjoying sweet treats now and again by finding healthier alternatives like fruit or dark chocolate .
5: Eating protein at every meal will keep you feeling fuller for longer
Protein is known as a ‘macronutrient powerhouse’ because it takes longer to digest than other macronutrients such as carbohydrates or fats, which means it keeps us feeling fuller longer! Adding lean sources such as eggs, fish or chicken to each meal, alongside complex carbohydrates such as brown rice or quinoa, can really help to provide sustained energy throughout the day, while keeping hunger pangs at bay until the next meal.
6: Eating mindfully and slowly leads to better satiety signals
Mindless eating can often get us into trouble when trying to achieve our dietary goals – we can end up eating more than we need to because we are not aware of how much we are actually consuming! Taking our time when eating, savouring flavours and textures and chewing slowly will not only lead us to greater enjoyment, but will also help our bodies to recognise satiety signals from within, so we know when it’s time to stop eating rather than mindlessly continuing with second helpings etc.
7: Choosing low energy density foods makes it easy to reduce calorie intake
Low energy density foods are those that contain fewer calories per gram compared to high energy density foods – this means they take up more space on your plate, yet fill you up without adding extra calories to your waistline! Think plenty of non-starchy vegetables such as broccoli or spinach, topped with some crunchy nuts, rather than high-calorie French fries.
8: Taking glucomannan supplements can help with appetite control
Glucomannan is a type of soluble fibre derived from the konjac root, which has been traditionally used as a food and medicine in Japan and China for centuries due to its interesting properties – research shows that it may potentially act as an appetite suppressant by directly acting on certain hormones responsible for controlling hunger signals . Taking glucomannan supplements 30 minutes before meals may therefore prove helpful when trying to maintain a balance between portion size & calorie intake over time.