A healthy appetite is often a sign of positive health. But if you're seeking to lose weight or struggle with an excessive appetite, learning natural means of management can improve your dietary habits and prevent feelings of deprivation. Factors that may cause increased appetite include eating an imbalanced diet, restricting calories, increased physical activity, premenstrual syndrome and emotional stress. For best results, seek specific guidance from a qualified professional.
Switch to Whole Grains
Whole grains contain more nutrients and fiber than refined grains, such as white flour and instant rice. Whole grains also digest slower and are low-glycemic, meaning they have a mild impact on your blood sugar levels. Switching to a low-glycemic diet may help regulate your appetite and make it easier to manage your weight, according to Mayo Clinic endocrinologist Maria Collazo-Clavell. Examples of nutritious, low-glycemic whole-grain foods include whole wheat pasta, 100 percent whole-grain breads, oatmeal, long-grain brown rice, wild rice, pearled barley, quinoa and air-popped popcorn. Replace enriched breads, cereals, pasta and snack foods with whole grains on a regular basis for best results.
Stay Hydrated
Staying properly hydrated throughout each day can also help manage your appetite. Without proper hydration, you may mistake thirst for hunger. Drinking calorie-free water during your meals can enhance satiation during meals and ease the process of portion control. According to dermatologist and dietary expert Nicholas Perricone, water also enhances your metabolism and works as a natural appetite suppressant. Though hydration needs vary, aim for 8 to 10 cups of water per day, or until your urine appears clear or light yellow. If you rarely experience thirst, you're likely staying atop your hydration needs. Low-fat milk provides rich amounts of protein, which supports blood sugar balance and may also stave off hunger. Avoid caffeinated, carbonated and alcoholic beverages, which are less hydrating and, in some cases, rich in calories.
Eat More Protein
Protein supplies amino acids, which support lean tissue growth and repair. Protein also has a mellowing impact on blood sugar levels and may keep you fuller longer between meals. According to a study published in the "American Journal of Clinical Nutrition," research shows a positive correlation between increased protein intake and appetite control. In the study, 19 participants were placed on a weight-maintaining diet containing 15 percent protein, 35 percent fat and 50 percent carbohydrates for two weeks. For twelve additional weeks, they consumed a high-protein diet, containing 30 percent protein, 20 percent fat and 50 percent carbohydrates. During the high-protein diet phase of the study, participants demonstrated significantly increased satiety, or fullness, compared to the lower-protein diet phase. To reap similar benefits, regularly incorporate protein-rich foods, such as meat, poultry, fish, tofu, legumes and dairy products, into nutritious meals and snacks. Choose low-fat cuts of meat, skinless white-meat and low-fat milk or yogurt over high-fat variations to prevent excessive saturated fat intake.
Manage Your Stress
Emotional stress can increase your appetite and trigger cravings for comfort foods, which are often high in fat, sugar and calories. MayoClinic.com recommends managing stress emotions and situations promptly and taking the time to ask yourself whether your hunger derives from physical or emotional factors. If you have difficulty managing your stress on your own, seek support from loved ones or a professional counselor.
References
- MayoClinic.com: Glycemic Index Diet: A Helpful Tool for 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
- MayoClinic.com: Weight Loss Help: Gain Control of Emotional Eating
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