A raging appetite can make you choose unhealthy foods or eat too much. Reducing your appetite can help make losing weight less of a challenge. However, many appetite suppressants sold at pharmacies and supplement shops can bring on side effects. Choosing four natural appetite suppressants can put a cap on your appetite and help you manage your weight.
Eggs
Starting your day off with eggs is a great way to curb your appetite throughout the day. As reported in a paper published in the February 2010 edition of "Nutrition Research," an egg breakfast helps control appetite better than a carbohydrate-rich breakfast. In this study, a group of overweight volunteers was asked to consume an egg or bagel-based breakfast. Those who ate eggs in the morning reported significantly weaker appetites and ate less food as the day went on. The authors note that the high-quality protein in eggs might influence hormones that control appetite.
Water
You might see water as a beverage to wash down your meals. However, according to research conducted by the National Meeting of the American Chemical Society, perhaps water should serve as your appetizer. In this study, a group of volunteers was asked to consume approximately 16 oz. of water before every meal. The researchers found that the water drinkers typically ate less and lost more weight than a similar group that didn't guzzle water before their meals.
Fish Oil
Fish oil is famous for its ability to significantly reduce the risk of heart disease. According to a study published in the November 2008 "Appetite," fish oil might turn down the dial on hunger as well. The scientists behind this study gave a group of dieting volunteers 1.3 g of fish oil per day. They found that the fish oil reduced appetite and promoted satiety.
Spinach
Spinach is a healthy food choice in any diet, as it's naturally low in calories and rich in dietary fiber. A study from May 1995's "International Journal of Food Sciences and Nutrition" found that spinach induced high levels of satiety. The study authors say spinach's high levels of water and volume promote feelings of fullness in the stomach. Spinach can be used as a base for salads, in casseroles or tossed into soups.
References
- "Appetite"; "A diet rich in long-chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss"; D. Parra et al; November 2008
- "Nutrition Research"; "Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men"; J. Ratcliff et al; February 2010
- "International Journal of Food Sciences and Nutrition"; K. Gustafsson et al; May 1995
- ScienceDaily.com: Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
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