It is hard to resist eating when you have appetite. But this also means your weight loss strategy will be ruined. You might decide to increase your exercise duration but that might not help because with exercise you have to be really patient to lose weight.
It will take your 35 kilometers of brisk walk to lose one pound of fat which equals 3500 calories. In comparison, you can have this calorie deficit more easily and quicker by following a healthy diet. You can reduce your calorie intake between 300 and 600 calories safely and achieve a consistent weight loss of up to two pounds a week, if you also engage in moderate intensity exercise on regular basis.
We can safely say that contribution of diet is at least 70 percent in weight loss and remaining 30 percent can be attributed to cardio and resistance training.
This brings us to our question that how to manage our hunger. We can do that by two ways:
How to control appetite
Before we get to the part where we discuss the best and natural appetite suppressant foods, we will see how we can control our appetite. Because by controlling appetite, we can be eating less calories and lose weight.
Eat high satiety foods
All foods are not created equal when it comes to calories and their satiety inducing qualities. Different foods have different glycemic index. The foods with higher reading on this index will be digested quickly and make you hungry again within an hour of eating. Some examples of these foods are bakery items, sweets, white bread and rice.
On the other hand, foods like lean meat, vegetables and fruits are high satiety foods. When you would eat more these foods, it will automatically lead to reduction/elimination of junk foods and you would have better control of food cravings and hunger.
Drink water before meals
Sometimes you have to make a distinction between being dehydrated and being hungry. Stay hydrated by drinking enough water throughout the day. A good strategy is to drink a glass of water when you wake up and also about half an hour before every meal. Research has shown that people eat less when they drink water before meals.
Get enough sleep
Sleep deprivation has been linked with weight gain and overeating. Lack of sleep triggers certain hunger hormones which increase your appetite. And of course you are more likely to make bad eating choices because of lack of sleep. You would eat an ice cream bowl or a bag of chips when you have missed your sleep. Humans need between 7 and 9 hours of sound sleep. Try to get this and you will see that you will be able to manage your hunger better.
Go for grocery shopping when full
When you go for grocery shopping with hunger, you will stock up on junk food. And once you bring that junk home, it will not be easy to resist it. Therefore, it is suggested that you go for grocery when you have eaten well. This will help you make better choices and you are less likely to bring home hunger inducing junk.
Same goes for when you are heading out for other shopping or spending time outdoors. Take a good healthy snack before heading out because otherwise you will hit the food floor or shopping malls where most of the food is categorized in unhealthy category.
Natural appetite suppressant foods
Now that you know how to manage your hunger by making certain lifestyle change, it is time we discussed the best natural appetite suppressants. These foods are not only healthier than junk food, but they are some of the best appetite suppressant foods. Below is the list:
Almonds – They are known to increase in feeling full because they are loaded with fiber and healthy fats. Therefore, try to add almonds as a snacking option in your diet and you will see that it will reduce your hunger.
Avocado is a powerhouse of nutrition. It is fully packed with the healthiest fats on planet and fiber. Both take longer to digest than carbs, therefore, it is a good addition as a natural appetite suppressant in your diet.
An apple a day keeps doctor away is an old adage. But aside from that benefit, apples also is a food with high satiety rating because of three reasons: it is packed with fiber, you need to chew more which gives more time to your brain to gauge true hunger level and lastly apple keep your energy levels stable which helps with controlling your appetite.
Eggs are everyone’s favorite, almost. They are known to keep you full because of high protein found in egg whites. It is one of the most balanced foods found on earth. Therefore, being your day with egg as part of it and you will notice that you won’t be hungry within one hour of breakfast.
Sweet potatoes are healthier than normal potatoes because they have a special enzyme which resists their quicker digestion in stomach. This makes them a low glycemic index food. The result is that you will feel less hungry after eating sweet potatoes and it will result in overall calorie reduction.
Most people love chocolate, but they are also packed with calories which can devastate your weight loss goals. However, if you opt for dark chocolate (at least 70 percent chocolate), this can prove to be an excellent appetite management food. Because of its bitter taste, your mind would want you to eat less food after it. It is also a rich source of fiber, iron and its stearic acid slows down the digestion process which will make you feel satiety for longer.
Oatmeal is an excellent start to the day as a breakfast because of its high soluble fiber content. Its high fiber content will slow its digestion and you will not feel hungry for a long time. And soluble fiber, also called viscous fiber, has so many health benefits apart from just suppressing appetite. Try to pick steel cut oatmeal over processed and ready to eat oatmeal.
Leafy green vegetables
If you are looking for the most nutritious natural appetite suppressant then no other food can beat green vegetables. They are naturally loaded with the best nutrients and a lot of fiber. That coupled with low glycemic index, makes these a great addition to a weight loss diet. So add these to your grocery list. And did I mention that they are a rich source of iron, which is an essential mineral for avoiding anemia.
Omega 3 Foods
Fish like salmon are excellent source of omega 3 fatty acids which are known to produce a huger suppressing hormone called leptin. Try to eat fatty fish twice a week to get enough omega 3 healthy fats. If you can’t get salmon, other fatty fish like tuna and herring will also be useful.
Flax seeds are a great source of fiber and essential fatty acids, both of which act as natural appetite suppressants. So add flax seeds to your yogurt, salads or other foods for longer satiety. However, human body cannot digest whole flax seeds, therefore, you will need to grind these before eating.