By today's definition, the words "appetite" and "diet" seem to be at war with each other. People always seem to be searching for the next perfect diet that will make them miraculously thin, or the best way to control their appetites that will magically do the same thing. It's better for dieters to focus on the factors they can control to keep their appetites in check in order to be healthy and well nourished.
It's All About Timing
Go too long without putting gas in the car, and it will stop running. The same is true when it comes to "fuel" for the body. Regular timing of meals and nourishment is needed to maintain proper function, according to the text "Krause's Food Nutrition & Diet Therapy." This does not mean eating at the same exact time every day. It does mean that re-fueling every few hours will keep the body going at an optimal level as will control pangs of hunger. Considering eating six smaller, well-balanced meals instead of three large ones.
Twenty to Full
Along with eating at regular intervals, another important aspect for controlling the appetite is to eat slowly. It takes 20 minutes from the time a meal starts for your stomach to signal your brain that it is full, says the American Dietetic Association. It recommends tht people slow down while eating, put the fork down between bites and learn to savor the food. Remember, there is no reward for being a member of the clean plate club every night!
Bulk Up
Dietary fiber is found in all plant foods--vegetables, fruits, whole grains and legumes. In addition to helping to lower cholesterol and relieving constipation, a high fiber diet can help to control the appetite by adding bulk, says the American Heart Association. This bulk can make a person feel full more quickly and can help to keep feelings of hunger away longer. Although a higher fiber diet may feel larger and heavier, it actually tends to be less dense, and generally has fewer calories than other foods of the same volume.
Powerful Proteins
A diet that is adequate in protein may help to decrease your appetite and, in turn, your overall caloric intake. Lean proteins have less "calorie density" than their full fat counter-parts, yet will still give deliver a full feeling without the excess calories that contribute to weight gain, notes the Centers for Disease Control. Ensuring adequate protein intake does not mean converting to an all-protein diet or mega-protein meals, but rather incorporating lean proteins--grilled chicken or fish, eggs or lean meats--at each meal.
Hydration
When working to control appetite, it is important to remember the importance of staying hydrated. Although there is no research to suggest drinking water will ultimately decrease the appetite, it has been shown that people often mistake dehydration for hunger, which ultimately results in eating while not truly being hungry, according to "Food, Nutrition & Diet Therapy." When a dieter thinks she is hungry despite having eaten recently, she should try a glass of water first.
