Do you find yourself mindlessly snacking because your meals aren’t keeping you as full as you’d like? Does your stomach growl in anticipation of lunch, even though you just ate breakfast?
At some point, we’ve all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar, and fat, and, of course, weight gain.
But instead of popping pills that’ll supposedly curb hunger, you can turn to something surprising: food. It may sound contradictory, but eating can actually suppress your appetite, as long as you choose the right foods.
Some foods are naturally superior when it comes to helping you eat less because of the specific nutrients they contain, the form you eat them in, or for their satisfying taste.
Apples are an excellent source of hunger-busting fiber, so don’t feel constrained by the whole one a- day thing.
A recent study found that every additional 10 grams of soluble fiber eaten per day resulted in reduced belly fat by about 4 percent over five years.
Another study found that the Pink Lady variety of Apples ranked among the highest level of antioxidant flavonoids of any apples, giving them top marks in fighting inflammation and protecting heart health.
2. Cayenne Pepper
If you’re trying to reduce the number of calories you’re eating, but find yourself falling victim to those endless pangs of hunger, it’s time to break out the cayenne pepper.
This is because of an active ingredient inside cayenne pepper known as Capsaicin, which has been proven to reduce the number of calories you consume since it signals to your gut that it’s full.
The green, creamy flesh of an avocado isn’t just tasty, it’s also filled with fiber and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food.
This is because foods high in fiber and rich in fat take longer to digest, allowing you to experience less overall hunger and possibly take in fewer calories.
Research also shows that avocados’ oleic acid, which is monounsaturated fat, tells your brain that your stomach is full.
Just remember that nutritious as they are, avocados are high in calories, so stick to snacking on half of the fruit each time.
Eat more soup, experience fewer cravings? Absolutely, according to recent research women who ate a serving of low-calorie chicken and rice soup as a morning snack ate 100 fewer calories at lunch than women who started their day with chicken and rice casserole.
You can thank the soup’s high water content for that full feeling. In addition, the fiber-filled veggies and hot temperature also help curb your appetite. Just make sure you slurp broth-based soups, not creamy ones, which can be fatty and highly caloric.
All nuts have heart-healthy fats, but almonds contain the most fiber per serving, which can keep you fuller, longer. Eating about 15 almonds between lunch and dinner can stave off that 4 P.M. energy dip, helping you avoid those cookies in the break room.
One study suggested that our bodies may not absorb all of the fat in almonds, which might lead to an overall lower calorie intake when eating them. Still, don’t overload on these snacks as eating too many almonds spoils your appetite for your next meal and contributes significant calories to your daily intake.
Garlic contains about 200 chemical compounds that make up its various health giving properties.
Among all of them is a key compound called allicin, the very compound that gives garlic its pungent odor has been shown to suppress appetite and speed up metabolic rate.
In addition to curbing the appetite, garlic has been shown to stimulate the nervous system to release adrenaline, which in turn increases metabolism and helps you lose weight. You can obtain allicin by eating garlic. The ideal amounts range from 2.4 to 7.2 mg. A fresh clove of garlic has 6 to 14 mg of allicin.
7. Chia Seeds
Even as small as they may appear, chia seeds have nutrient-laden properties that give them their appetite suppressing capabilities. These tiny munchies contain the best source of plant-based Omega-3 fatty acids.
They also contain impressively high levels of soluble fiber. Fiber slows down digestion keeping you full for longer periods. Chia seeds can also absorb water of up to 10 times their normal weight. With that, chia seeds absorb high amounts of water which essentially fills you up.
Furthermore, they slow down the calorie absorption into your body prolonging the whole digestive process. Chia seeds are indeed incredibly powerful natural appetite suppressants even in the smallest of amounts.
8. Apple Cider Vinegar
Vinegar, more specifically Apple Cider Vinegar, has for a long time been used for weight loss purposes.
ACV slows down your digestion which, inevitably, keeps you full longer. 4:30 ACV also slows down your body’s blood sugar level reaction to food leading to a diminished urge to eat.
Studies have shown that ACV may suppress centers in your brain responsible for increasing appetite. Other studies have also shown that consuming apple cider vinegar with a meal can help you feel twice as full as those who don’t.
One of the most powerful spices you can eat, cinnamon serves as an appetite suppressant by stabilizing your blood sugar levels and delaying gastric emptying.
Gastric emptying is when nutrients from your stomach pass into the upper intestine to be absorbed. Because of this cinnamon can actually trick your brain into thinking that you are full when you haven’t even eaten anything.
You can easily add Cinnamon to meals and smoothies or sprinkle some on a bowl of sliced apples. Apple pie without the guilt! You can use it daily to keep your appetite in check.
That’s right, peppermint is a surprisingly handy option when it comes to hunger suppression and control. Peppermint has long been used in essential oils for stress relief, but the scent can also help curb your hunger.
Drinking peppermint tea not only helps control your cravings, it also fires up your metabolism and betters food processing too.
A study found that when people sniffed peppermint every two hours for five days, they ate 2,800 fewer calories in a week. A little bit of a quirky study, no? Nonetheless, the findings to back up the theory that incorporating peppermint into your diet could be a nice way to bolster your weight loss.
Another study found chewing peppermint gum can also reduce calorie intake and increase your energy expenditure.
Bran is full of fiber, which is a type of carbohydrate you can’t digest and has zero calories. It is one of the best sources of fiber and will physically expand in your stomach, making you feel fuller.
Take a teaspoon with a large glass of water, or add it into your shakes or applesauce for a more filling snack. It’s best taken in the mornings or after dinner, but if you eat bran in between meals, drink water with it.
12. Green Tea
Apparently, the benefits of green tea are seemingly endless. Green tea contains EGCG or epigallocatechin gallate that increases the hormone cholecystokinin, which is responsible for the feeling of satiation.
It also stimulates your metabolism and helps you burn fat. Drinking green tea can leave you feeling full for two to four hours depending on what you’ve eaten that day, but over time, daily consumption can help prevent the storage of extra fat and improve your body’s ability to burn fat.
13. Dark Chocolate
This is good news for all the chocolate lovers, turns out it can help you eat less! But only if you choose dark chocolate, which has amazing health benefits. It’s also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study.
In fact, participants consumed 17% fewer calories at a meal following a dose of dark chocolate. Dark chocolate can keep you from having frequent cravings with its bitter taste that helps the brain to decrease your appetite. It also contains stearic acid which helps slow digestion to help you feel fuller longer.
Here’s some good news for all you egg lovers: eating a breakfast that’s rich in protein (about 20 to 30 grams) can suppress ghrelin. Gherlin is a hormone that stimulates your appetite while elevating hormones that help you feel satisfied.
One study suggests that when subjects ate eggs for breakfast versus equal-calorie breakfasts of either cereal or croissants, they consumed up to 438 fewer calories over the entire day. In fact, studies have found that an egg breakfast may help control hunger for a full 24 hours.
To keep blood cholesterol in check, you can enjoy one egg yolk per day and use egg whites for the additional protein they provide.
15. Greek Yogurt
Greek yogurt is thicker, creamier, and richer in protein than its regular yogurt counterparts, making it one of the best snacks for curbing your appetite. It’s the protein in it that can keep you feeling full.
A small container of plain nonfat Greek yogurt contains 15 grams of protein in comparison to a regular fat-free plain yogurt that contains 7 grams of protein.
Research suggests that protein is even more satiating than fat or carbohydrates and can be a strategic nutrient in terms of appetite control and weight loss. Do you get hungry often? What are your go-to foods to curb your hunger? Let us know in the comments section below!