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Losing weight depends on reducing the amount of calories entering your body, and although this is easy to do in theory, sometimes it can be more difficult to implement.
Due to extreme hunger caused by eating fewer calories than your body is used to. Fortunately, there are plenty of appetite suppressant methods that may help you fight hunger.
natural hunger suppressant
The best ways to suppress appetite and lose weight naturally
The feeling of hunger is mainly caused by some hormones that stimulate the brain to urgently need food. The most important of these hormones are ghrelin, which makes you feel hungry, and peptide Y, which stimulates cravings for carbohydrates.
It is naturally difficult to control these hormones, so some resort to taking appetite suppressant drugs, which is a wrong way to fight hunger. Especially since completely missing out on your hunger cues can deprive you of the nutrients your body needs to function well.
Instead, there are some ways to suppress appetite and lose weight naturally by eating foods that fill you up and add very few calories.
Here is a list of the best foods to satisfy the appetite, and some important tips that may help you fight hunger.
1- Eat more protein
Protein rich foods
Not all foods fill you up equally, and protein-rich foods are the best of all nutrients. Because it has a low percentage of calories per gram, but it has the highest thermogenic effect - the amount of energy per gram - compared to other nutrients such as carbohydrates.
And based on a study conducted by the British Journal of Nutrition, protein is the best way to fill the appetite because it achieves satiety with the least amount of calories and needs long periods until you feel hungry again.
Some foods rich in protein include: eggs, lean meats, poultry, fish, Greek yogurt, cheese, beans, peas, lentils, and soy-based products.
2- Eat foods rich in fiber
Fiber is a slow-digesting, low-calorie complex carbohydrate.
Therefore, it makes you feel full without eating a large number of calories, and because it is slow to digest, it makes you feel full for as long as possible.
Some studies suggest that fiber can ferment in the body, producing short-chain fatty acids, which are thought to be more helpful in promoting satiety and fighting hunger.
This is in addition to the benefits of other foods rich in fiber, such as containing vitamins, minerals, antioxidants and beneficial plant compounds.
So make sure to choose a diet that contains an adequate amount of fruits, vegetables, beans, nuts and seeds.
3- Drink water before every meal
Based on a reliable study published in the European Journal of Nutrition, it was proven that drinking water immediately before a meal contributes to suppressing the appetite, as scientists believe that about (500 ml) of water is enough to send signals of satiety to the brain.
Interestingly, starting your meal with soup may work in the same way. So make sure to drink a glass of water right before the meal. If you find soup, it is better to start with your food.
4- Have more coffee
Caffeine has many benefits in terms of health and athletic performance — and it may even help with appetite.
Research shows that coffee increases the secretion of peptide, a hormone that the stomach produces as a result of feeling full. The satiating effect of coffee may last for more than three hours.
5- Eat carefully
How full you feel may be affected by what you see, and paying attention to what you eat can be very helpful.
The mind can distinguish between feeling hungry and full, but when you eat quickly and you are distracted, your brain may not pay attention when you feel full.
One of the funny studies, which was based on eating two groups of people identical types of milkshake, was written on one package 600 calories, while written on the other 120 calories.
The result was that people who ate the 600-calorie package showed a feeling of satisfaction and satiety, in contrast to those who ate the 120-calorie package. Although all participants ate the same amount of calories.
So try to be vigilant about what you eat and how many calories it contains, and do not eat your food quickly and distractedly.
6- Eat dark chocolate
The bitterness of dark chocolate suppresses the appetite and reduces the craving for sweets. Scientists believe that some of the fatty acids in dark chocolate can help slow digestion and fight hunger for long periods.
Interestingly, according to one study, smelling chocolate reduces hunger and stimulates satiety hormones by 85%.
Of course, there is a need for more research and studies in this regard. But preliminary observations do foretell some of the benefits of dark chocolate for appetite suppression and weight loss.
7- Eat more ginger
Ginger has a large number of benefits such as reducing nausea, fighting muscle pain, improving blood sugar level, and increasing immunity.
Some recent research shows benefits linking eating ginger to suppress appetite and weight loss.
This study showed that eating 2 grams of ginger powder dissolved in a cup of hot water and then eating it at breakfast is a way to naturally fill the appetite.
8- Add hot spices to every meal
Especially peppers, recent studies have found that capsaicin in peppers may help fight hunger.
This is due to the ability of these spices to generate thermogenesis, thus helping to increase the calories you burn after eating each meal.
In other words, eating chili may not be a direct appetite suppressant. But it is an effective way to increase metabolism after eating.
9- Eat your food on smaller plates
Reducing the size of your bowls can help you reduce your serving without even realizing it.
For example, research has shown that when you have a large amount of food on your plate, you are more likely to eat more without even realizing it.
Therefore, using small plates may be a suitable way to reduce appetite and limit the unconsciously eating a large amount of food.
10- Exercising before eating
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It has been confirmed that exercise before eating is one of the best ways to suppress appetite and lose weight, and this is based on a reliable review based on more than 20 research in this regard.
It has been proven that a short period of training before eating contributes significantly to resisting hunger by suppressing the levels of ghrelin, the “hunger hormone” while raising the levels of the satiety hormones PYY.
11- Burn belly fat
All the methods of suppressing the appetite previously mentioned mainly aim to reduce the percentage of fat in the body. But what if I told you that you feel hungry because of the fat stored in your body?
To clarify the idea more, the hormone (NPY), a hormone that causes an increase in appetite, researchers found that one of the reasons for its increased secretion in the body is the fat accumulated in the abdomen and around the body's organs.
Therefore, it is necessary to practice some abdominal exercises, in addition to following other methods of suppressing the appetite. Abdominal exercises at home, or in the gym may help you get rid of these fats.
12- Reduce stress
Stress and stress can increase cortisol levels. High cortisol is thought to increase food cravings and the drive to eat.
Studies also show that reducing stress may increase the satiety hormone. The study authors noted that people who took a stressful and stressful test ate 22% more food, compared to people who did not take this test.
13- Improve sleep quality
Good sleep may help you suppress the appetite and resist hunger. Looking at some clinical trials, which revealed that getting enough sleep each night was associated with an increase in the satiety hormone and a decrease in the hunger hormone.
One study found that people who didn't get enough sleep were 55% more likely to be obese and overweight.
14- Eat foods rich in omega 3
Appetite-suppressing foods
Omega-3 fats, especially those found in fish and algal oils, have the ability to increase levels of the satiety hormone leptin.
Therefore, including this type of food in your diet may be a way to suppress appetite as well.
15- Eat snacks and snacks smartly
Sometimes you can't resist extreme hunger, so instead eat unhealthy foods to fill that hunger. You can count on snacks between big meals.
So try to choose light snacks that are rich in protein instead of fat or fiber. Which increases the feeling of satiety and reduces the total calories in the next meal.
For example, one study found that eating nuts or high-protein yogurt staved off hunger more than crackers or cake.