All-natural appetite suppressants help to fill you up without your having to resort to expensive chemically prepared concoctions that can have negative side effects. In addition to helping you manage your weight, adding a variety of these suppressants into your daily regime can increase your nutritional intake while improving your overall health. Check with your doctor first since not all suppressants may be ideal for you.
Water
An all-natural, calorie-free appetite suppressant, water will keep your stomach full while diminishing your desire to eat. Drinking a glass of water 10 minutes before eating gives your body a chance to feel full, decreasing your desire to eat during meal time, according to the Natural News website. Eating a variety of fresh fruits and vegetables, which contain high amounts of water, is another way to suppress your appetite and aid weight loss, according to the American Heart Association. If water is not to your liking, try drinking some vegetable broth.
Whole Grains
Including a variety of whole grains in your daily meal plan can provide many benefits. Whole grains contain dietary fiber that takes longer to digest than other foods, leaving you with a sense of fullness after consumption, according to the American Heart Association. The fiber in grains decreases the chances of overeating by requiring longer chewing times, giving your body time to signal to your brain that you are full and satisfied. Choosing whole-grain foods such as pasta, cereal, breads and baked items over products made with refined flours will naturally fill you up, leave you feeling full for longer periods of time and help with weight loss. Grains include oats, barley, whole wheat, wheat bran, oat bran, brown rice, quinoa, triticale, spelt and millet.
Vegetables
Vegetables are low-energy-dense foods that allow you to eat a large volume without consuming many calories, according to the Mayo Clinic. Energy density refers to the amount of calories in a certain food. A food that is low in energy denisity, then, has a low amount of calories in a high volume of food. Vegetables contain respectable amounts of low-calorie fiber and large amounts of zero-calorie water that combine to fill you up. Decrease your appetite by adding sauteed vegetables to your pasta instead of meat or cheese sauces, eating a small salad before your main course and/or substituting some vegetables for high-fat meat. When enjoying green salads, remember to keep your calorie count low by using low-calorie salad dressings or vinaigrettes.
Fruits
Fruits fill you up without supplying many calories, classifying them as low-energy-dense foods, according to the Mayo Clinic. Fruits contain dietary fiber and water, both natural appetite suppressants. Choosing the correct fruit type plays an important role in its suppressing capabilities, though. Opt for fresh fruit or canned varieties packaged in their own juice instead of sugar-laden syrups to keep calorie count down. Avoid dried fruits such as raisins, dates, prunes and apricots, which are classified as high-energy-dense foods that contain many calories. Apples, in particular, fall within the all-natural appetite suppressants category since the fruit can reduce your food cravings, according to the Natural News website. Apples contain rich amounts of dietary fiber that adds bulk and fills you up, squelching your desire to eat more.
References
- American Heart Association; No Fad Diet Tips; 2005
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; Mayo Foundation for Medical Education and Research; 2009
- Mayo Clinic; Energy Density and Weight Loss; Mayo Foundation for Medical Education and Research; 2009
- Natural News; Five Appetite Control Foods; Mike Adams; 2005
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