15 Foods to Suppress* Your Appetite and Lose* Weight Effectively

Foods to Suppress Your Appetite and Lose Weight
Editor's Note: This article has been recently updated with latest information and research studies.
 

The worst enemy of successful weight loss* is overeating and it’s needless to mention the cravings, particularly late at night. Although you try to make wiser diet choices and eat healthy food, you’ve probably given up to temptation and ate way too much than you planned. There’s no need to feel bad about this, it happens to everyone. That’s why you should make sure that your diet contains foods that are known for their appetite suppressing properties. Here are 15 foods that will help you lose* weight by making you eat less* and feel full.

1. Almonds

Almonds are incredibly healthy; just a handful of these nuts provides* an abundance of antioxidants, Vitamin E, and magnesium to your body. What’s more, they’re an ideal snack for people who want to lose* weight. One study showed that almonds consumed as snacks reduced* hunger and desire to eat in participants. In fact, intake of almonds didn’t increase* weight gain risk which is why scientists concluded they are a healthful snack option.

2. Coffee

Coffee is far from the enemy that is, lately, portrayed to be. In fact, the journal Obesity published a study which found that participants who drank a moderate amount of coffee experienced reduced* energy intake in the following meal and the total day, compared to those who consumed low amount or no coffee at all. Bear in mind that the word “moderation” is the key here, meaning you should consume a lot of coffee hoping to lose* weight.

Food Suppress*

3. Oatmeal

The popular breakfast option can help you lose* weight, as well. Half a cup of rolled oats contains five grams of fiber. Not only is fiber vital for appetite suppression, but it also improves* your digestion. Healthy and regular digestion contribute to weight loss*. One research found that oatmeal improves* appetite control* and satiety better* than ready-to-eat breakfast cereal.

4. Avocado

Thanks to high fiber content and healthy, monounsaturated fats, avocado has the potential to help you stay full for longer. A research from the Nutrition Journalfound that overweight people who ate half of fresh avocado with their lunch were more likely to feel full and not snack more after their meals. Scientists explained that avocado is excellent for weight management and its appetite suppressing effect can prevent health issues such as diabetes.

5. Cayenne Pepper

Cayenne Pepper

Cayenne pepper has a wide array of health benefits and the ability to help you lose* weight is one of them. Spicing up the diet with cayenne pepper can curb appetite, particularly in people who don’t usually eat spicy foods, researchers at Purdue University discovered. Capsaicin, an active compound found in chili peppers, is the reason why this spice can reduce* your hunger and increase* energy expenditure.

6. Apple

Apple a day doesn’t only keep a doctor away, it also keeps off weight gain and helps you avoid eating too much. Just like other fruits, apples are rich in fiber and have the satiating effects. One study discovered that eating apple reduced* lunch energy intake in participants and contributed to overall fullness. However, applesauce and juices didn’t have such effect, which is why you should strive to eat the fruit, instead of opting for a drink.

7. Eggs

Eggs are nutrient-dense and filling primarily due to high protein content. Eating high-protein sausage and egg breakfast curbed hunger throughout the morning compared to a low-protein breakfast, according to one study. While most people who want to lose* weight decide to skip breakfast, you should make sure you eat meals regularly. Well-balanced breakfast will help you feel full and avoid eating too much food later on.

8. Water

Water

Water is essential for overall health and wellbeing; it keeps you hydrated thus helping all systems in your body do their “job”. You’ve probably heard (or read) on numerous occasions that drinking water before a meal, or staying well-hydrated throughout the day, can help you eat less*. Well, that’s not a myth, but truth. A study whose participants had to drink 500ml of water three times a day (30 minutes before breakfast, lunch, and dinner) showed that water intake has a positive role in weight reduction*, body fat reduction*, and appetite suppression.

9. Dark chocolate

If you’re a chocoholic, you’ll love this – eating chocolate can help you feel full and aid* in weight loss*. Of course, milk chocolate that you probably eat on a daily basis doesn’t have that marvelous effect. We’re talking about dark chocolate, a superfood with a multitude of health benefits. The journal Nutrition and Diabetes published results of the study which showed that dark chocolate promotes* satiety, lowers your desire to eat something sweet, and suppresses* energy intake. Here’s an interesting fact you should know, one research discovered that smelling dark chocolate can suppress* the appetite too. But, stick to eating a bite or two due to the high content of antioxidants that your body needs.

10. Omega-3 fatty acids

Omega-3 fatty acids, present primarily in fatty fish, serve numerous purposes in our body. Eating salmon or some other fish regularly can help you lose* weight and suppress* your appetite. A study from the journal Appetite showed that a diet rich in Omega-3 fatty acids promotes* satiety in overweight participants during weight loss*. A review of studies on this subject showed that weight loss* achieved through caloric restriction was more effective when fish or fish oil was included in the diet and it’s possible that increased feelings of satiety following a meal containing Omega-3s reduces* subsequent food intake.

11. Cinnamon

Cinnamon Use

Next time you have oatmeal, coffee, or even fruit, sprinkle some cinnamon on it. Like other spices, cinnamon helps lower blood sugar levels which aid* in appetite control*. Moreover, cinnamon slows down the absorption of carbs in the small intestine, which is yet another mechanism this spice decreases* appetite and helps you feel full.

12. Beans, peas etc.

It is impossible to talk about appetite suppressing foods without mentioning beans, but you should also consume other similar foods to get the same effects as well. The American Journal of Clinical Nutrition published a study which discovered that consumption of beans, peas, chickpeas, or lentils helps people lose* weight and keep it off. Scientists explain their findings are consistent with previous research which confirmed that pulses increase* the feeling of fullness by 31% which is amazing.

13. Flaxseeds

Thanks to the high content of soluble fiber and essential fatty acids, flaxseeds are the perfect addition to your yogurt, salad, and a smoothie. They’re associated with many health benefits and also help you stay full and satiated. You’ll experience this beneficial effect regardless of how you use flaxseeds: ground or whole. One research showed that a small dose of flaxseed fiber significantly suppresses* appetite and energy intake.

14. Soup or salad

The chances are high you, probably, don’t consider soups or salads satiating enough to curb your appetite, but they are. In fact, one study proved that eating low-calorie soup or salad at the start of a meal can suppress* hunger and help dieters to lose* weight successfully. Naturally, vegetable soup is always a better* option that cream soups and when eating salad avoids those salad dressings.

15. Skim milk

A large body of evidence confirms that proteins are more satiating than carbs, which is why skim milk can curb your hunger too. In fact, scientists from Australia analyzed appetite suppressing benefits of skim milk versus fruit beverage to discover what’s better*. They found that intake of skim milk leads to increased perception of satiety and decreased* energy intake at a subsequent meal.

Conclusion

Successful weight loss* also requires appetite control*. It is important to resist or avoid cravings entirely and make sure you don’t overeat. You can easily accomplish that by adding appetite suppressing foods to your diet.

References:

  • https://www.ncbi.nlm.nih.gov/pubmed/24024772
  • http://www.purdue.edu/newsroom/research/2011/110425MattesPepper.html

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Author

Expert Author : Dr. Ahmed Zayed (Consumer Health Digest)

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon and is doing his masters at Ain shams University.