Many people turn to appetite suppressants, supplements, or another method to prevent hunger, suppress appetite, and promote weight loss. However, the effectiveness of these pills is unknown, and according to the National Institutes of Health (NIH), they often come with serious side effects. But, it is best to use a combination of natural methods to suppress or lose his appetite in a healthy and risk-free way.
We provide you with a list of ways to help you suppress your appetite without the need for diet pills.
Eat more protein and healthy fats
Eating foods rich in protein or fat can reduce hunger cravings and suppress the appetite. Proteins and some fats are effective in satisfying hunger and keeping you feeling full for longer. So, we recommend that you replace some sources of carbohydrates with protein and healthy fats to help control your appetite. These foods include:
- Lean meat
- Soy products
- Nuts and seeds
- Olive oil
Drink water before every meal
Researchers have found that drinking a large glass of water right before eating helps you reduce hunger and feel full, and reduce appetite, weight, and fat loss.
Eat more foods rich in fiber
Fiber does not break down like other foods, so it stays in the body for a longer time. This slows down the digestive process and keeps you feeling full throughout the day. Research indicates that fiber can be an effective appetite suppressant. Diets rich in fiber have also been linked to lower rates of obesity.
Healthy foods rich in fiber include:
- Unsalted nuts
- Chia seeds
- Fruits and vegetables
Exercising before eating
Exercise is another healthy and effective appetite suppressant. Scientific studies have found that appetite hormones are suppressed immediately after exercise and help reduce levels of ghrelin in the body, a hormone that makes us feel hungry, and increases levels of satiety hormones.
Eat dark chocolate
Scientifically proven that dark chocolate dampens appetite compared to milk chocolate. Studies have shown that people eat less during their next meal after snacking on dark chocolate instead of milk chocolate.