A diet, supplement, or other treatment that prevents a person from feeling hungry is known as an appetite suppressor. Some strategies are more effective than others at suppressing hunger. Manufacturers of appetite suppressant drugs make lofty claims about their potential to curb hunger and encourage weight reduction. However, the usefulness of these medications is unknown, and the National Institutes of Health (NIH) reports that they frequently have hazardous adverse effects. Instead, a person can employ a variety of natural approaches to suppress or reduce appetite in a safe and healthy manner. Read their article that provides a list of evidence-based ways for suppressing hunger that do not need the use of diet medications. We also talk about which meals are the most effective appetite suppressants.
Consume extra protein and healthy fats.
Eating meals high in protein or fat can help to lessen hunger and suppress appetite. Not all foods fulfill hunger in the same way. Protein and some fats are more efficient than carbs at satisfying hunger and keeping people feeling fuller for longer. To assist regulate one’s hunger; one should substitute certain carbohydrate sources with proteins and healthy fats. The following high-protein foods are recommended by the American Dietary Guidelines:
- Eggs and lean meats
- Soy items made from beans and peas
- Yogurt from Greece
The recommendations also advocate getting healthy fats from natural sources such nuts and seeds, avocados, and peanut oil.
Before each meal, drink a glass of water.
It has been shown that drinking a large glass of water right before eating is beneficial. After a meal, a person should feel fuller, more content, and less hungry, according to a study. Another study on hunger in 50 overweight girls found that consuming 1.5 liters of water per day for 8 weeks reduced appetite and weight while also increasing fat loss. A soup starter might also satisfy hunger. According to a 2007 study, participants reported feeling fuller shortly after eating if they had a liquid beginning.
Exercise before eating
Another healthy and efficient hunger suppressor is exercise. A meta-analysis of 20 research discovered that hunger hormones are reduced soon after exercise, particularly high-intensity exercises. They discovered decreased levels of ghrelin, a hunger hormone, and increased levels of “fullness hormones” such as PPY and GLP-1 in the body.
Yerba Maté tea should be consumed.
Yerba Maté, a tea derived from the Ilex paraguariensis plant, has been shown in studies to reduce hunger and increase mood when paired with high-intensity exercise. Yerba Maté is available to buy online.