Sometimes your appetite is HUGE, oftentimes when you don’t necessarily want it to be.
So what can you munch on to help tame that ravenous beast in your tummy causing you to overeat?
Check out these 7 Common Hunger Busters.
The 7 Most Common Foods That Curb Appetite
*Prefer to watch/listen rather than read this information? Click “Play” on the video below*
1. Green leafy vegetables
Leafy greens like kale, collards, or swiss chard are very fibrous and are said to help keep you full.
Some say it’s due, in part, to sac-like membranes called thylakoids while others feel the membranes don’t have any bearing on appetite.
But whether or not the thylakoid membranes are responsible for decrease in appetite, you simply can’t go wrong eating leafy greens because they’re highly nutritious and rich in fiber.
And if you don’t want to consume them cooked, try them prepared other ways such as using the leaves as wraps, blending with fruit to make green smoothies or, one of my favorite things to make, kale chips!
2. Flax seed
These tiny seeds are a great source of fiber and omega 3 fatty acids, making them great to help you feel fuller longer.
Tip: Ground flax seed is best because they’re broken down for easier digestion and more readily release the beneficial oils HOWEVER… don’t BUY them ground as the oils can become rancid and volatile the longer they sit on the store shelf.
Instead, purchase them whole and use a coffee grinder or other grinder or even your blender and grind them up yourself. Store in the refrigerator to keep them fresh longer. You can use the ground flax seed in smoothies, baked goods, oatmeal, and more!
Avocados are a great source of healthy fats and omega 3’s, as well fiber – all of which help curb your appetite by making you feel fuller.
Believe it or not, pickles seem to be one of the top choices of appetite suppressant foods, mainly due to the fact that they are low in calories yet, they help you feel and stay full.
One thing that was commonly recommended was to try and get organic or at least natural pickles as opposed to the conventional brands with added ingredients.
Apples are another choice of appetite suppressant for a couple of reasons:
a.) the pectin in apples helps regulate blood sugar levels which, in turn, helps you with hunger & cravings
b.) apples are high in fiber and that helps you feel and stay full as well.
Oatmeal is a high source of soluble fiber that digests slowly and therefore, keeps you feeling full longer. And if you don’t particularly care for oatmeal, as hot cereal, there is a TON of other stuff you can do with it – muffins, blended in shakes, etc.
Certain studies have indicated that spices such as cayenne pepper, ginger, cloves and cinnamon can help decrease the appetite, as well as reduce cravings.
The Runners Up
As indicated by the title, I shared the top, commonly-listed foods that can help curb your appetite, but there are others that came close, but weren’t AS common or popular.
So I’d like to give them a little shout-out as well:
-Dark chocolate: The deep, rich flavor of dark chocolate is said to help you feel satiated and a component of it, steric acid, is said to aid in slowing down the digestion process which causes your stomach to feel full.
I realize it’s bitter and if it’s too bitter for your tastes, one source suggests that having it with a cup of black coffee helps to bring out the sweetness of the chocolate. *Hmm… wonder how it would work out to just ADD the dark chocolate to a small cup of black coffee? I’ll have to try that out!*
-Nuts: More specifically, almonds, were close in the running due to the fact that they are a great source of healthy fat and fiber.
Nuts were also said to be slow to digest, which is also a high point for helping to keep you feeling full.
-Dairy: Another runner up was dairy, more specifically… a toss up between (Greek) yogurt, skim milk (Skim? Yuck! I’d definitely go for full-fat, but that’s just me), or whey protein.
And speaking of protein, if you happen to be one who doesn’t care to consume dairy, I’m almost certain that non-dairy protein powders or even meal replacement shakes would do the trick just as well.
-Water: Did your mom ever tell you to wait until you finished your dinner before you drank anything because if you drank too much before or while eating, you wouldn’t eat all of your food?
If so, she was definitely on to something there!
While not a food item, per se, water was another highly-touted appetite suppressant in the food category because when it’s drank at the onsite of hunger, it can definitely curb your voracious appetite and if nothing else, cause you to eat less than you probably would have if you hadn’t drank it.
In addition to eating the foods that curb appetite; you can also enjoy a refreshing glass of this delicious, all-natural, appetite suppressant drink that not only helps you feel full between meals, but it also helps reduce cravings AND supports your metabolism! It contains many of the appetite-suppressing foods you just read about such as greens, flax, and cinnamon, amongst a whole HOST of other beneficial ingredients. Click here to learn more!
A Few Other Thoughts On Curbing Your Appetite
Identify exactly WHEN you need appetite suppression: Is it prior to eating a meal to avoid overeating in one sitting? Is it between meals in order to avoid excessive eating? Or is it during a certain time of day (typically evenings or late nights) in order to avoid late night snacking?
Whichever time(s) of day you need it, that’s when you want to incorporate the above-listed foods.
I remember one guy making a statement that was pretty interesting.
He basically said (paraphrasing) – the BEST appetite suppressant is… FOOD.
What he meant was to simply EAT when you’re hungry and that, the problem isn’t that you’re eating too much, it’s that you’re eating too much of the wrong foods such as highly-processed, prepackaged junk foods or fast food.
Replace those with healthier choices, such as the ones named as 7 top choice foods that curb appetite.
And there is one final tip I’d like to share with you and that is…
Try coming up with creative ways to combine multiple foods that curb appetite
For example: combine oats, dark chocolate (pieces, chips or cacao powder) nuts and honey to give it sweetness and help it bind together. Roll into balls, store in the fridge or freezer and have them on deck for a healthy, appetite-suppressing sweet treat!
Or perhaps Greek yogurt with apples, cinnamon, honey (or other natural sweetener NOT refined white sugar) and lightly toasted flax seeds, oats, or nuts!
The possibilities are ENDLESS!
Just be creative!
But all-in-all, I hope that the information you just read on foods that curb appetite has been helpful to you!
‘Til next time… bye for now!