Losing weight can be frustrating and challenging if your appetite constantly tells you to eat calorie-rich foods. While there is no shortage of appetite suppressants on the market, many produce side effects. Additionally, a number are rich in caffeine. If you're looking to combat your appetite without the jitters caffeine can bring on consider choosing natural appetite suppressants without caffeine.
Soup
Soup is a healthy way to reduce your appetite before meals. Because soup is high in volume, it distends your stomach more than low-volume foods such as candy or refined grains. According to the April 2008 issue of "Appetite," consuming voluminous soup before a meal promotes fullness and reduces appetite. In this study, researchers asked a group of volunteers to consume a bowl of vegetable soup before a buffet lunch. Those that ate the soup reported heightened feelings of fullness and a lower appetite.
Hot Peppers
Hot peppers are popular in Thai and Indian cuisine as they add mouth-burning flavor to meals. According to the August 1999 edition of the "British Journal of Nutrition," red peppers may also play a role in appetite suppression. Study researchers note that a compound in hot peppers known as capsaicin curbs appetite and reduces the amount that you eat at a given meal. They add that capsaicin also boosts metabolism and fat burning.
Eggs
Eggs are a caffeine-free way to control a raging appetite throughout the day. In a study published in the February 2010 journal "Nutrition Research," scientists from the University of Connecticut found that eating eggs at breakfast reduced appetite and caloric consumption in a group of 21 overweight men. However, egg yolks are rich in cholesterol. If you have elevated cholesterol, talk to your doctor before eating eggs regularly.
Water
Water is a healthy beverage choice free of caffeine. Additionally, drinking water before a meal can help lower your appetite so you consume fewer calories. ScienceDaily.com reports on research findings that drinking 16 oz. of water before meals boosted weight loss and appetite control. Water distends the stomach, which promotes the release of anti-appetite hormones.
References
- "Appetite"; The Effect of Soup on Satiation; A Himaya et al.; April 1998
- "Nutrition Research"; Consuming Eggs for Breakfast Influences Plasma Glucose and Ghrelin, While Reducting Energy Intake During the Next 24 Hours in Adult Men; J Ratcliff et al.; February 2010
- "British Journal of Nutrition"; Effects of Red Pepper on Apetite and Energy Intake; M Yoshioka et al.; August 1999
- Science Daily: Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
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