It is normal to feel the urge to eat or to snack between meals from time to time, but for some people this can be hard to manage and cause weight or health problems.
Especially during a weight-loss diet it is even more important to control your food intake. Fortunately, there are effective tips to fight snacking, help you lose weight or feel better in your body, whether you are on a weight-loss diet or not. Here are our appetite-suppressant tips!
How to curb hunger: Eat enough protein
Protein has a filling effect on the body. Protein-rich foods such as meats, fish, eggs, pulses and nuts are particularly effective at curbing the appetite and fighting cravings between meals.
It is recommended to eat at least 0.8 grams of protein per kilogram of body weight per day to maintain optimal health.
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How to curb hunger: Eat enough fibre
Dietary fibre increases the feeling of satiety. Soluble fibre, such as that from fruit and vegetables and whole grains, can absorb water and form a thick substance in the stomach that can help slow down digestion and prolong satiety. Insoluble fibre can help stimulate the contractions of the intestine, which can also contribute to the feeling of fullness. It is important to eat enough dietary fibre to maintain a good intestinal transit and good overall health.
How to curb hunger: Eat the right carbohydrates
Complex carbohydrates, such as whole grains, wholemeal bread, vegetables and fruit, can help control hunger by providing a slow-release energy source and by stimulating the secretion of hormones sent to the brain to stop hunger.
How to curb hunger: Drink plenty of water
When you drink water, it fills the stomach and can make you feel fuller, which prompts you to eat less. What is more, it is important to stay well hydrated for good overall health. It is recommended to drink about 8 glasses of water a day for a healthy adult. It should also be noted that drinking before meals can help reduce the amount of food eaten during the meal.
How to curb hunger: Eat solid foods
Solid foods provide important nutrients and help you feel full for longer.
Solid foods are generally more filling than liquid ones, which can help avoid cravings between meals. For example, eating an apple can make you feel fuller than drinking apple juice.
How to curb hunger: Eat slowly
The digestion process begins in the mouth, where enzymes start to break down food. Taking the time to chew makes digestion easier and can help reduce the amount of food eaten during the meal. By taking the time to savour each mouthful, you are also more aware of what you are eating and of the feeling of fullness. This can help you avoid eating more than necessary. Each meal should last at least 20 minutes.
How to curb hunger: Avoid sugar
Avoiding sugar can be an effective way to reduce appetite. Foods that are too sugary can cause blood-sugar spikes, followed by rapid drops, which can lead to frequent and increased hunger. In addition, sugary foods are often made up of empty calories, which can lead to weight gain and hunger between meals.
It is important to replace foods that are too sugary with healthier and more nutritious options, such as fruit and vegetables. This can help you feel full for longer.
How to curb hunger: Do sport
Doing sport can help curb hunger and promote weight loss. Physical exercise stimulates the production of certain hormones such as leptin and noradrenaline, which can help regulate hunger thanks to their transmission of information to the brain. Exercise can also boost the metabolism, which can help burn calories. In addition, exercise can help reduce stress, which can often cause cravings. It is important to note that it is important not to make up for the calories burned by eating more, which is why it is best to consult a nutrition professional or a doctor to set up a suitable and balanced eating plan.
It is recommended to do at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week for a healthy adult.
How to curb hunger: Get enough sleep
Getting enough sleep is another way to regulate your appetite. A lack of sleep can have a negative impact on hormones. Sleep deprivation can increase the production of ghrelin, the hormone that signals hunger to the brain, and reduce the production of leptin, the hormone that signals satiety.
It is recommended to sleep between 7 and 9 hours a night for a healthy adult. By getting enough sleep, you can therefore control hunger and make healthier food choices, which can help you lose weight and maintain good overall health. It is therefore important to take the time to sleep enough each night to curb hunger effectively.
How to curb hunger: use appetite suppressants
An appetite suppressant is a substance or food used to reduce the feeling of hunger and help control food intake. It may be food supplements, drinks or medicines. They are widely used during weight-loss diets with the aim of losing weight.
However, it is important to note that most appetite suppressants can have negative side effects, such as sleep disorders, anxiety, headaches and heart problems. In addition, some appetite suppressants can cause dependence and tolerance, which can lead to an increase in food intake once the effect of the appetite suppressant has worn off.
It is therefore important to ask a doctor or a nutrition specialist for advice before taking an appetite suppressant, especially if you have health problems or you are already taking other medicines. In general, it is best to control hunger by adopting a balanced diet and doing regular physical activity, rather than relying on an appetite suppressant to lose weight.
List of natural appetite-suppressant foods
There are many natural appetite suppressants that can help reduce the feeling of hunger and stop snacking. They have a low glycaemic index, thereby avoiding blood-sugar spikes and cravings. Here are some of the most common appetite suppressants:
- Avocados
- Pulses (beans, lentils, peas)
- Whole grains (wholemeal bread, brown rice, quinoa, oat flakes)
- Nuts and seeds (almonds, flax seeds, chia seeds, cashews, walnuts)
- Fruit (apples, bananas, strawberries, melons)
- Vegetables and green vegetables (carrots, courgettes, broccoli, spinach, cauliflower)
- Low-fat dairy products (milk, yoghurt, cheese)
- Lean meats (chicken, turkey, extra-lean beef)
- Oily fish (salmon, tuna, mackerel)
- Plant-based drinks such as green tea
It is important to note that these appetite suppressants should not be used as a substitute for a balanced and healthy diet. Natural appetite suppressants can be an effective option to reduce hunger without the potential side effects of artificial appetite suppressants. Ask a doctor for advice to assess the options and recipes best suited to your needs.
Discover our weight-loss meals that are balanced and light, with konjac to keep you full until the next meal.
In summary.
Stopping the urge to eat can be a challenge, but there are tips to help you feel fuller throughout the day. Having healthy and balanced nutrition, eating appetite-suppressant foods rich in fibre, drinking water and doing regular physical activity are tips to avoid the urge to snack and stay full for as long as possible. An eating plan suited to your needs is important for controlling your appetite.
