You may be surprised to find out that red cayenne pepper is a proven appetite suppressant. More obvious choices, including fibrous and protein-rich foods, also help keep you full on a raw foods diet. Before embarking on a raw foods diet, talk to your doctor to ensure you meet your daily nutritional needs.
Fiber
High-fiber foods take longer for the body to digest and provide volume to your diet, according to MayoClinic.com. The combined effect is that you feel fuller longer. Raw sources of fiber include vegetables, fruits, nuts and seeds. An artichoke has 10.3 g of fiber, and 1 cup of broccoli has 5.1 g. One-fourth of a cup of sunflower seeds will give your body 3.9 g of fiber, while 1 cup of raspberries provides 8 g of fiber.
Protein
A study in Australia showed the benefits of a protein-rich diet by comparing two test groups. Half of the participants ate a diet of 34 percent protein, and the other half ate a diet of 18 percent protein. Although both groups ate around the same number of calories,the group that ate more protein reported feeling fuller longer. Nuts can be eaten raw and provide a good source of protein. One oz. of peanuts, for example, has 8 g of protein.
Red Pepper
Next time you're preparing a meal, consider adding red pepper to your dish, particularly if you aren't accustomed to spicy foods. Red pepper suppresses the appetites of people who don't normally eat spicy foods, according to a study published in 2011 in the journal "Physiology and Behavior." The study found a preoccupation with food and cravings for fatty, salty and sweet foods decreased. In addition, the food increased metabolism and core temperature. Participants ate approximately 1 g of cayenne pepper per meal.
Water
Water, whether alone or in fruit, helps you feel satiated longer because it is a source of weight and volume. MayoClinic.com explains that some fruits and vegetables have a lot of water in them and few calories. Grapefruit is made up of 90 percent water and has 88 calories. Raw carrots are 88 percent water and have 25 calories per 1/2 cup. You can also drink water by itself to feel full. The USDA recommends people drink 8 oz. of water per day.
References
- "Physiology and Behavior"; The Effects of Hedonically Acceptable Red Pepper Doses on Thermogenesis and Appetite; Mary-Jon Ludya, et al.; March 2011
- The Peanut Institute: Protein, Fats and Fiber
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- MayoClinic.com: High Fiber Foods
- "USA Today"; Protein is the New Diet Hook; Nanci Hellmich; October 2005
- "American Journal of Clinical Nutrition"; Hidden Vegetables; Alexandria D. Blatt, et. al; February 2011
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