Top 8 Appetite Suppressant Foods For Weight Loss
There are many supplements for appetite suppression in the market. Appetite suppressants are a type of weight-loss medication (diet pill). They affect the brain’s urge to eat.
Diet pills can control hunger pangs or make you feel full faster on less food. As a result, you take in fewer calories and lose weight.
However, it is not as complicated as you think. Healthy appetite suppressants are the simplest ones. We are not talking about any supplements, we are gonna talk about natural food items you could use for suppressing your hunger pangs.
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#1 Eggs
We all know eggs are very rich in protein and High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein. Researchers found that people who had eggs in the morning felt fuller before lunch, and they also ate less food from the buffet compared to those who had cereal. Egg eaters also had lower levels of ghrelin and higher amounts of PYY3–36 during the three hours between breakfast and lunch.
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#2 Almonds
Many people tend to think that eating almonds regularly will lead to weight gain. But that’s not completely true. Many studies have shown that eating 28 grams of almond every day has many health benefits including Reducing pangs of hunger, weight loss, lower blood sugar levels, lower cholesterol levels, and reduced blood pressure.
Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. As we all know fiber and protein can suppress hunger and promote weight loss.
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#3 Apple
An apple a day keeps hunger at bay. Apple of all varieties can act as a hunger suppressant. Eating an apple 30 minutes before a meal will help you suppress hunger and makes you eat less. As the fiber and water from the apple promote fullness in your stomach. It also takes time to chew the apple and because of that, your stomach signals your brain that it reached satiety sooner and thus making you eat less.
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#4 Avocado
Avocados are rich in healthy monounsaturated fatty acids and fiber. Eating avocados in moderation have many benefits. The monounsaturated fatty acids in avocado take a long time to digest and thus keep us full for a longer period. A rich source of soluble fiber and because of that the process of digestion takes more time and keeps us suppressed from craving for more food. Though avocados are high in calories and fats, an avocado a day can help you get a healthier heart, glowing skin, and promotes satiety.
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#5 Green Tea
If you are a green tea lover then, You are in for a treat. Yes, Green tea is one of the best and natural hunger suppressor out there. There is not one but two compounds that are very beneficial to your body that contributes to its weight loss properties. And that is caffeine and catechins.
Caffeine is a well-known stimulant that increases fat burning and suppresses appetite.
A study published in The Journal of Nutrition found that consuming a beverage containing green tea catechins (625mg/d) may enhance exercise-induced loss of abdominal fat and improve triglyceride levels
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#6 Coffee
While drinking more than one to two cups of coffee a day can leave you feeling jittery and nervous, a moderate amount of coffee can help boost metabolism and act as an appetite suppressant.
When it comes to Appetite suppression. The caffeine in the coffee may reduce feelings of hunger and your desire to eat for a brief time.
Also Caffeine, some studies show that caffeine appears to increase energy use even when you’re at rest. It stimulates thermogenesis. For people who don’t know about thermogenesis — Thermogenesis is defined as the dissipation of energy through the production of heat within tissues to raise body temperature by repeated rapid contractions of antagonistic sets of skeletal muscles, which produce little net movement so that most of the chemical energy is converted to heat rather than mechanical work.
#7 Vegetables
Adding green leafy vegetables to your diet is always beneficial to your body in so many ways. Everyone knows that having a diet based on vegetables leads to weight loss and a healthy body in all aspects.
It's not only healthy but it is packed with fiber and nutrition with minimal calorie values that make you feel full for longer which makes them the best food for suppressing hunger and promoting weight loss. If you hate adding veggies to your meal then there are many tasty and creamy veggie soups out there that you could always try. who knows, maybe you’ll love it. So, try adding veggies to your diet more often.
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#8 Dark Chocolate
Who doesn’t love chocolates. Here’s a piece of good news for you. Try having Dark chocolates that have 70 percent cocoa in them. As cocoa, even in the form of chocolate may help you in regulating the use of energy, reducing appetite, inflammation, increasing fat oxidation, feelings of fullness, and aid in weight management.
Studies show that dark chocolate may reduce cravings and promote feelings of fullness, which may help support weight loss. In one study in 12 women, smelling and eating dark chocolate decreased appetite and reduced levels of ghrelin, the hormone that stimulates hunger. Try having a bite 30 minutes before the meal. And don’t go over board, eat in moderation to get positive results.
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Bottom Line:
This list is made by considering its taste and popularity between peoples. There are many foods that you can add to your diet as an appetite suppressor. here’s some of them- Legumes, spices, yogurt, ginger, oat bran, salmon, chia seeds, water, fenugreek, etc..,
You can eat any food that is rich in fiber or protein. As fiber and protein are the simplest and effective appetite suppressors that make you feel full for longer make you eat fewer calories. Taking plant protein is also good as it contains fewer calories than most meats.
But be wary of the caloric value of the foods you choose as nuts are very rich in protein and fiber but it is high energy-dense food containing high calories. So always do remember to maintain your body in a calorie deficit state for weight loss.
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