Controlling appetite to lose or maintain weight can be difficult, but there are foods and drinks that can be consumed that help suppress appetite and curb cravings. These foods are typically packed with other nutrients as well, such as fiber, vitamins and essential fatty acids, making them smart choices for weight control.
Fruits
Fruits are typically high in fiber, which helps create a feeling of fullness and decreases appetite. According to thatsfit.com, apples and umeboshi plums are especially good fruits to eat. Apples take time to eat, which gives the body time to register fullness; they also contain bulky fiber and has a dampening effect on hormones that control hunger, says NaturalNews.com. Umeboshi plums, or pickled plums, are high-fiber foods that help curb sugar cravings, says thatsfit.com.
Soup And Salad
Soups and salads are great ways to help control appetite and help individuals eat less of an entree. Thatsfit.com cites a study that showed individuals eating two servings of soup a day lost 50 percent more weight than individuals who ate the same amount of calories but did not have soup. Soup is low in calories and has a high water content, which makes it a good food to curb the appetite. Eating salads is another way to help decrease appetite; the high fiber content in the salad helps slow down the glow of glucose into the bloodstream, providing a feeling of fullness, says thatsfit.com.
Water
Drinking water curbs appetite by giving a feeling of fullness. Drinking an 8 oz. glass of water at the first sign of hunger can help curb appetite, according to Progressive Health website. Within 10 minutes, hunger is typically lessened or has disappeared.
Pine Nuts
Pine nuts are an easy food to eat alone or added to salads that can help reduce appetite. These nuts contain the most protein of any nut or seed, which helps create a feeling of fullness. Thatsfit.com states that these nuts also contain a substance called pinolenic acid, a fat that stimulates two hormones that suppress appetite. These hormones help tell the brain that hunger has been satisfied, enabling individuals to eat less.
Flaxseeds
Flaxseeds are another fast food to add to meals that can help reduce hunger or cravings. One oz. of flaxseeds not only provides healthy omega-3 fatty acids, but also 8 g of fiber, says thatsfit.com. Flaxseeds can be baked into foods, sprinkled on top of cereals or eaten raw, making it a versatile hunger suppressant.
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