An appetite suppressant is a food, supplement, or other methods that stop a person from feeling hungry. Some methods are more effective for suppressing appetite than others.
Manufacturers of appetite suppressant pills make huge claims about the ability of pills to suppress appetite and promote weight loss.
However, the effectiveness of these pills is not known, and according to the National Institutes of Health (NIH), they often come with dangerous side effects.
Instead, a person can use a range of natural remedies to suppress or lose their appetite in a risk-free, healthful way.
In this guide, we show a list of evidence-based methods that individuals can use to suppress their appetite without the need for diet pills.
1. Eat more protein and healthful fats
Consuming foods rich in protein or fat can reduce hunger cravings and suppress appetite.
Not all foods satisfy hunger in the same way.
Compared to carbohydrates, protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer.
An individual can replace some sources of carbohydrates with proteins and healthful fats to help keep their appetite under check.
The Dietary Guidelines for Americans recommend the following high-protein foods:
i. Lean meats
iii. Beans and peas
iv. Soy products
v. Greek yogurt
The guidelines also recommend that an individual gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.
2. Drink water before every meal
Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal.
It has been reported that drinking 1.5 liters of water a day for 8 weeks will lead to a reduction in appetite and weight, and also led to greater fat loss.
3. Eat more high-fiber foods
Fiber does not break down like other foods, hence it stays in the body for longer.
This slows down digestion and keeps people feeling full throughout the day.
Research suggests that fiber can be an effective appetite suppressant.
High-fiber diets are also associated with lower obesity rates.
Healthful high-fiber foods include:
Beans and pulses
Apples and avocados
4. Exercise before a meal
Exercise is another healthy and effective appetite suppressant.
A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.
They found lower levels of ghrelin in the body, a hormone that makes us hungry, and higher levels of “fullness hormones” such as PPY and GLP-1.
5. Drink Yerba Maté tea
Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise.
6. Switch to dark chocolate
Dark chocolate has been shown to suppress appetite compared to milk chocolate.
One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate.
7. Eat some ginger
Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness, possibly because of its stimulating effect on the digestive system. This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online.
8. Eat bulky, low-calorie foods
Reducing general food intake while dieting can leave people with a ravenous appetite.
This can bring about a relapse into binge eating.
However, dieting does not have to equate to going hungry.
Some foods are high in nutrients and energy, but low in calories.
These include vegetables, fruits, beans, and whole grains.
Consuming a large amount of these foods will prevent the stomach from growling and still allow a person to burn more calories than they consume.
9. Manage Your Stress
Comfort eating due to stress, anger, or sadness is different from physical hunger.
Research has associated stress with an increased urge to eat, binge eating, and eating non-nutritious food.
Regular sleep, social contact, and time spent relaxing can also help tackle stress.
10. Mindful eating
The brain is a major player in selecting what and when a person eats.
If individuals are attentive to the food they are eating instead of watching TV during a meal, they may eat less.
Paying attention to food during meals can help a person reduce overeating.
The National Institute of Health recommends using mind and body-based techniques, such as meditation and yoga, to curb appetite.
Let us talk about Foods that minimize appetite.
Certain foods are better for suppressing appetite than others, including:
1. Switching from sugar to honey may help suppress appetite.
2. Protein-rich foods and healthy fats.
These include lean meats, avocado, beans, nuts, and cheese.
3. High-fiber foods.
4. Fiber-rich foods keep a person feeling fuller for longer. Good examples are whole grains, beans, fruits, and vegetables.
5. Pulses, such as beans, lentils, and chickpeas, can directly increase feelings of fullness and may also reduce food intake later, according to a 2017 review.
6. Eggs are high in protein and fat and may promote feelings of fullness and reduce hunger throughout the day.
7. Cayenne pepper may reduce appetite in people who are not used to spicy foods.
8. Honey may suppress the hunger hormone ghrelin, making people feel fuller for longer. People should try switching from sugar to honey.
In summary, restricting food intake excessively can cause a relapse of overeating.
Therefore, eating the correct amount of the right foods can decrease hunger and food cravings all through the day.
Individuals can suppress their appetite by including more protein, fat, and fiber in their meals. Stocking up on vegetables and pulses can make a person feel fuller for longer. It might also help to try different spices, such as ginger and cayenne pepper, and drink tea to beat annoying food cravings.