Looking for the best and natural foods to help suppress your appetite? If yes, then this blog post is definitely for you!
Most people want to lose weight fast. However, they don’t know the basics and the discipline to stay on their fitness path, which leads their slimming program to failure.
If this sounds like you and you want to make a big change on your next weight loss challenge, then I suggest that you first learn some natural foods that can help suppress your appetite.
This way, you can be sure that you can avoid unnecessary munching of undesirable, unhealthy foods.
Read on and learn my top 10 natural foods that can effectively suppress appetite.
Almonds
We all have a habit of snacking from time to time, it is just human nature. However, too much snacking especially with the wrong foods can be detrimental to your health.
One food that can do the opposite are almonds. They taste good, packed with protein, fiber and unsaturated fat, which is a good candidate as your first appetite suppressant food.
According to NCBI, adding almonds to your diet as a mid-morning snack can help reduce overall hunger and cravings for high-fat foods (1).
So yeah, incorporating almonds into your diet is a smart dietary strategy!
Apples
I love apples, who doesn’t? There’s a saying, “an apple a day keeps the doctor away”. But in weight loss, that saying goes like this – “an apple a day keeps the hunger at bay“.
Like almonds, apples are rich in soluble fiber and pectin which aren’t just good for your health, but also beneficial if you need to curb your appetite.
Fibers in apple takes time to chew, which forces your stomach to tell your brain that you have achieved satiety and thus lead to overeating prevention.
Apple’s fiber also absorbs excess calories and carbs, which helps reduce fat storage in your body.
Read my article about apple’s overall health benefits here.
Oatmeal
This won’t surprise you at all right? After all, fiber-rich foods are natural appetite suppressants.
Oatmeal is the breakfast of choice of most athletes, dieters and bodybuilders, simply because of its dozens of health benefits. One of them is of course keeping you fit and strong.
This fiber food is rich with beta-glucans, a type of soluble fiber that travel slowly through your digestive tract. The result? It keeps you fuller for longer period of time.
But oatmeal isn’t just for weight loss. This food can also help lower blood cholesterol, blood pressure and many others.
To learn more about oatmeal’s weight loss potential, read here.
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Avocados
People don’t eat avocados because they believe that this fruit is high in calories and fat. But there’s a truth behind this misconception.
Avocado is rich in oleic acid that is known to help curb appetite, which helps promote weight loss. And the oleic acid from avocados are the only unsaturated fats that can have significant effect on appetite (2).
This fruit is also an excellent source of fiber, which form a thick gel as it travel through the gut, thus slowing your digestion in the process.
Water
Have you noticed that people who consume at least 1.5 liter a day of water are fit and healthy? Because water is life!
But water isn’t just beneficial for your overall health, but it also helps curb your appetite, reduce calorie intake, lowers your risk of weight gain, burns calories, and you guess it, reduces appetite.
Learn more how water contributes to weight loss here.
Glucomannan
Another fiber-rich food, glucomannan is quite known as a weight loss agent due to its capacity to curb or suppress appetite, while it helps decrease your food intake.
In fact, you can see tons of diet supplements that are based on this food. Check out some of them in Amazon.com.
Fiber in glucomannan absorbs water which turns into a gel thus bypassing digestion and reaching the colon unchanged.
This process promotes the feeling of fullness and delays stomach emptying. These are the reasons why this food is quite popular in the weight loss community (3).
Learn more about glucomannan’s weight loss properties here.
Meat
Everyone’s favorite! Meat is packed with protein and fat. While health-conscious individuals shy away from meat due to its potential adverse health effects, meat is quite useful for weight loss fanatics.
How? Well, meat takes longer to chew and digests more slowly than most foods, thus contributing to feeling of fullness.
There’s no surprise here. Diets that consist of meats usually takes hours before you feel hungry again.
The question is, which type of meat to eat? Well, beef, chicken and even fish offers different satiety effects though all helps reduce food intake (4).
Of course, fish and lean meat of poultry are much more healthier and nutritious compared to beef and pork meats.
Ginger
This vegetable has the ability to suppress your appetite, reduce cravings and fulfil your hunger. How?
Ginger acts as a stimulant that travels slow through you gastrointestinal tract, thus helping to reduce your cravings. It also energizes your body through the bloodstream.
What makes ginger a weight loss agent is that, it also provide thermic effect without negating any metabolic and hormonal parameters in overweight individuals (5).
Aside from its weight loss benefits, ginger also helps lower cholesterol levels, provides antioxidants, reduces gastric secretions and many others.
Eggs
Another food that provide a lot of protein, eggs have been proven to keep us fuller, over a longer period of time.
Eggs suppresses the ghrelin, a hormone that plays a big role in boosting appetite.
An energy intake and satiety study conducted in overweight and obese adults showed that eating eggs for breakfast helped lower their sensation of hunger and participants felt more satisfied, fuller and eat less after the egg breakfast (6).
Salmon
Everybody’s all-time favorite, salmon is a delicious and healthy fish food that you should often add to your diet. Why?
Because salmon is packed with protein and is high in omega 3 fatty acids. These polyunsaturated fatty acids have been shown to induce hormonal changes, which plays a big role in appetite control.
Studies even show that fatty fish like salmon and tuna, are much more effective in reducing appetite and food intake than turkey and egg (7).
Conclusion
So there you go, 10 of the best and natural foods that you can include in your diet in order to reduce your cravings and curb your appetite.
Of course, you can further help yourself lose weight by eating healthy and following a regular exercise program. Taking diet supplements especially appetite suppressants can be a big help in curbing your appetite.
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References:
Evaluation of the Influence of Raw Almonds on Appetite Control: Satiation, Satiety, Hedonics and Consumer Perceptions
by: Sophie Hollingworth, Michelle Dalton, John Blundell, and Graham Finlayson
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769453/
Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial
by: Lanjun Zhu, Yancui Huang, Indika Edirisinghe, Eunyoung Park, and Britt Burton-Freeman
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160/
The Effect of Glucomannan on Body Weight in Overweight or Obese Children and Adults: A Systematic Review of Randomized Controlled Trials
by: Bartlomiej Zalewski, Anna Chmielewska, and Hania Szajewska
https://pubmed.ncbi.nlm.nih.gov/25701331/
Regulating Appetite in Broilers for Improving Body and Muscle Development – A Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7754290/
Ginger Consumption Enhances the Thermic Effect of Food and Promotes Feelings of Satiety Without Affecting Metabolic and Hormonal Parameters in Overweight Men: A Pilot Study
by: Muhammad Mansour, Yu-Ming Ni, Amy Roberts, Michael Kellerman, Arindam RoyChoudhury, and Marie-Pierre St-Onge
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/
Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults – A Crossover Study
by: Jennifer Keogh, and Peter Clifton
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432073/
Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome
by: Christine Torris, Milada Cvancarova Smastuen, and Marianne Molin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073188/
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