Attempting to lose weight by restricting your calories or dieting can cause your body to release more of the ghrelin hormone, which stimulates hunger. This can make weight loss a difficult process. Although it can be tempting to reach for an appetite suppressant medication, they can cause dangerous side effects such as an increase in blood pressure, irregular heart beat and fainting. Fortunately, there are ways to naturally suppress your appetite right from home.
Smell Triggers
According to the Today website, smells can suppress your appetite naturally by tricking your brain into thinking you have consumed food. Try inhaling the scent of peppermint, green apple, vanilla or banana whenever you feel hungry in between meals. You can also place scented candles in your cupboards or snack drawers to dissuade you from overeating. If you soothe stress with food, try holding your left nostril closed and smelling the scents through your right nostril. This will help activate the part of your brain that processes emotions, which can help reduce your appetite, notes Today.
Healthy Fats
Add healthy fats such as polyunsaturated and monounsaturated fat to your diet. They can be found in food such as avocado, natural peanut butter, nuts and olive oil. Fat is converted into a compound that sends fullness cues to your brain, which can help suppress your appetite and keep you from overeating. However, unsaturated fats should only make up about 20 percent of your total daily calories.
Fiber-rich Foods
According to the Brown University Health Education website, foods that are high in fiber can suppress your appetite by supplying you with a balance of energy and imparting a feeling of fullness. This is because fiber-rich foods are gradually digested by the body, helping stabilize your energy levels and give you a comfortable fullness sensation that lasts for hours. Try adding whole grains, legumes, vegetables, fruits and beans to every meal and snack.
Protein-rich Foods
Foods that are rich in protein can suppress your appetite naturally by imparting a comfortable fullness that lasts for hours after you consume them. This is because they take longer to break down in the intestines, which can help delay hunger. Protein-rich foods include oatmeal, potatoes, dairy products like yogurt and milk, eggs, tofu, beans, peas, fish and meat. You can add protein to your drinks, snacks or meals.
References
- Drugs.com: High Protein / High Calorie Diet
- Today; 7 Appetite-Suppressing Tricks for a Flatter Belly; Loren Chidoni; March 22, 2011
- Brown University Health Education: Weight Concerns
- MayoClinic.com: Appetite Suppressant, Sympathomimetic (Oral Route)
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
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