Nine Appetite Suppressing Foods

Do you struggle with food cravings? 

Let’s explore some science and these lifestyle and nutrition tips for how to curb appetite and hunger.

There is a biomedical explanation for food cravings, so it’s not always willpower that keeps you from fighting off those cravings. It turns out that hormones can cause your food cravings. It’s those hormones that are the messengers influencing how you feel, what you want, and how fast your body stores fat. The healthy way to get rid of the appetite increase hormone, AKA “ghrelin gremlin” is to eat wholesome foods that suppress your appetite. By reducing your calorie intake by 500 calories a day, you could lose 50 pounds in a year!

So let’s explore some of these appetite-suppressing foods:

  • Almonds: Just a handful offers antioxidants, vitamin E, and magnesium. Almonds increase feelings of fullness and help with weight management.
  • Apples: Soluble fiber in apples, called pectin, reduces the amount of sugar and calories that are absorbed into the bloodstream after a meal. Apple pectin prevents spikes in blood sugar that lead to increased fat storage. It will help you avoid the blood sugar “crash” that leaves you craving more food. Eat an apple before or after a meal to help keep you full faster and longer, or between meals to help keep blood sugar balanced.
  • Avocados: Loaded with fiber and heart-healthy monounsaturated fat, avocados suppress appetite. These healthy fats send signals to your brain that tell your stomach that it’s full!
  • Cayenne Pepper: Just 1/2 teaspoon can boost metabolism and cause your body to burn an extra ten calories on its own.  Do that at two meals a day for a month, and you might lose 4 pounds without even trying! Try adding cayenne pepper to wheatgrass, apple cider vinegar and some stevia in water.
  • Egg: Eating an egg or two for breakfast can help you feel full over 24 hours than if you eat a bagel, pancakes, or a typical American carbohydrate-loaded meal.
  • Fiber: Fiber is a type of carbohydrate you can’t digest and contains zero calories.
  • Ginger: Ginger stimulates and energizes the body and improves digestion, thereby making you less hungry.
  • Green Tea: Sipping green tea is beneficial because it contains the amazing phytonutrient called EGCG (epigallocatechin gallate) that increases the hormone CCK (cholecystokinin) responsible for the feeling of satiation. If you can feel full between meals, then you will not snack on unhealthy foods and give in to any food cravings. The EGCG from green tea also stimulates your metabolism and helps increase energy and burn fat.
  • Pine Nuts: Love these little guys! The omega-6 fatty acid found in pine nuts called pinolenic acid increase the release of satiety hormones. This healthy type of fat promotes weight loss, reduces food intake, and stimulating the release of CCK (cholecystokinin), the hormone that works as a hunger suppressant. WOW!

Remember that it usually takes 20 minutes after your meal for your brain to get the message from your gut that you are full. Keep that in mind, so you do not overeat and feel too full after a meal.

Listen to the podcast for more tips.

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