A healthy appetite is often an indicator of health. If your appetite is excessive, however, it can pose challenges, particularly if you are overweight and seeking weight loss. Natural appetite remedies, such as adhering to a low-glycemic diet, staying properly hydrated and increasing your protein intake, provide healthy alternatives to appetite suppressant medications, which can cause adverse side effects. For best results, seek specified guidance from a qualified professional before altering your diet or attempting weight loss.
Eat a Low-Glycemic Diet
A low-glycemic diet aims to manage your weight and wellness by eating foods and meals that have a mild impact on your blood sugar levels. According to Mayo Clinic endocrinologist, Maria Collazo-Clavell, M.D., a low-glycemic diet delays your hunger cues, which supports appetite control, blood sugar balance and weight management. To adapt to a low-glycemic diet, replace high-glycemic carbohydrates, such as enriched breads, cereals and snack foods with low-glycemic alternatives, such as whole grains. Incorporate fruits and vegetables into most of your meals, since they, too, are low-glycemic and have a naturally mellowing effect on blood sugar. Examples of nutrient-rich, low-glycemic foods include low-fat dairy products, beans, lentils, sweet potatoes, 100 percent whole grain breads and cereals, leafy green vegetables, bell peppers, broccoli, citrus fruits, berries, apples, pears, plums and apricots. When you do consume a high-glycemic food, couple it with low-glycemic foods to prevent blood sugar spikes. Since a low-glycemic diet can be challenging to follow, particularly if you have diabetes, Collazo-Clavell recommends guidance from your doctor or dietitian.
Stay Hydrated
Hydration may also play a significant role in your appetite. According to dermatologist and anti-aging expert, Nicholas Perricone, M.D., water can naturally reduce your appetite and enhance metabolism of fat stored in your body. In addition, thirst cues can be mistaken for hunger, which can lead to overeating. Though people's hydration requirements vary, professional often suggest 6 to 8 cups of water daily. Other foods and beverages, such as noncaffeinated teas, fruit and vegetable juices, milk, broth-based soups and fresh fruits and vegetables, also contribute to hydration. If you exercise rigorously or spend time in warm temperatures, drink additional fluids to make up for fluids lost through sweat. Since caffeine and alcohol can have diuretic, or water-flushing, effects, consume both in moderation, if at all. Replacing high-calorie beverages, such as soft drinks and sweetened coffee drinks, with water can help reduce your caloric intake and take the edge off your hunger before and during meals.
Eat More Protein
Though excessive protein and low-carbohydrate diets pose numerous health risks, increasing your protein somewhat may help support appetite control. A study, published in the "American Journal of Clinical Nutrition" in July 2005, showed a positive correlation between increased protein intake and appetite control in overweight adults. In the study, 19 participants were administered a diet consisting of 15 percent protein, 35 percent fat and 50 percent carbohydrates for two weeks, and then a diet containing 30 percent protein, 20 percent fat and 50 percent carbohydrates for 12 weeks. Results of the study showed that increasing protein from 15 percent to 30 percent of a person's diet leads to reduced appetite and accelerated weight loss. To manage your appetite through protein, incorporate a lean protein source, such as lean meat, poultry, fish, legumes, tofu, egg whites or low-fat dairy products into most of your meals and snacks.
References
- MayoClinic.com: Glycemic Index and Diabetes
- Daily Perricone: Water as an Appetite Suppressant
- "American Journal of Clinical Nutrition"; A High-Protein Diet Induces Sustained Reductions in Appetite, ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations; David S Weigle et al.; July 2005
Member Comments