You may have heard about certain supplements or antibiotics killing or suppressing your appetite? Well, you would be amazed to know that many natural foods can do that as well. Many manufacturers came up with pills and certain medicines like edible gels/syrups/tonics that are used for controlling or suppressing hunger and hence, promoting weight loss. These might be beneficial for some but not recommended for long term consumption.
What is an appetite suppressant?
Any food, supplement, or other method that stops a person from feeling hungry is an appetite suppressant. A natural appetite suppressant is a food item which exists naturally and carries hunger suppressing properties.
Here is a list of foods that will help you control appetite naturally
Ginger: Ginger is also widely used for its medicinal properties and is added to our diet as a spice or condiment. Since ancient era, many cultures have used ginger root for its amazing digestive powers. We know what you must be thinking but unfortunately, ginger ale doesn’t count. Whether it’s in a desi tadka as an amalgamation with onion garlic paste in Indian dish or in salads or buttermilk, ginger works as a stimulant. As a stimulant, it moves through a slow pace through the GI and energises the body through the bloodstream. It improves digestion and controls the appetite, thereby making you less hungry which means it will help reduce cravings and fulfil hunger. It has cholesterol lowering effects, high antioxidant properties, and reduces gastric secretions.
Oats: An obvious add on to every weight loss programme, oats are known for high carbs, the type of carbs in oatmeal are slow-digesting and keep you feeling full for hours after breakfast. The reason behind this is that they are able to suppress the hunger hormone-ghrelin. Oatmeal is pretty low on the glycemic index, in fact to get the most benefit, make steel cut oats! Exhibiting remarkable health properties and considered beneficial for weight loss, bran contains a unique type of soluble fibre and, beta-glucans. Oats reduces the absorption of calories from the intestine, which keeps blood sugar levels stable. Qualities like low in calories and satiating fibre, oats bran soaks up water and increases in volume during digestion thus, giving you a feeling of fullness.
Green Tea: Not a coffee drinker or a tea addict and get sick of water easily? Try sipping hot green tea. Catecholamines, the functional compound in green tea has been found to suppress hunger and green tea can help you to stop mindlessly snacking. Nutritionists say that the catechins in green tea help to inhibit the movement of glucose into fat cells due to which the rise of blood sugar is slow and prevents high insulin and subsequent fat storage. And the more stable the blood sugar the more stable is your hunger!
Avocado: You must be aware of an avocado a day can help you get a healthier heart, glowing skin and reduced cravings but did you know that this creamy textured avocado can suppress appetite too. Avocados are full of healthy monounsaturated fatty acids and fibre. These monounsaturated fatty acids take long time to digest and so keep us full for a longer period and therefore, can help suppress appetite. The fats in them send signals to your brain that tell your stomach that it’s full! These fiber rich avocados suppress appetite when eaten in moderation. Avocados, high in calories and fats, are an excellent source of soluble fibre and slow the process of digestion.
Apples: Almost all varieties and types of apples help suppress hunger for a number of good reasons. This fruit require lots of chewing time, which helps slow down and gives body more time to realize that you’re no longer hungry. This fruit his filled with the combination of soluble fiber, pectin, high water content, and lots of chewing make apples an excellent appetite-taming food. Apples are filled with soluble fiber and pectin, which help you feel full. Apples help in regulating glucose and boosts energy levels too.
Cayenne Pepper: Just a pinch of Cayenne Pepper Can boost metabolism and cause the body to burn an extra 10 calories on its own. Not to mention that for those who don’t regularly eat spicy meals can add cayenne pepper that cuts an average of 60 calories from their next meal. There is no certain scientific evidence but it is said doing that at two meals a day for a month will help you lose few kilos without even trying!
Other than natural suppressants, there are certain medications too classified as appetite suppressants act upon the body’s central nervous system, tricking the body into believing that it is not hungry. Not only do the drugs’ effects tend to wear off after a few weeks, but they can also have some unpleasant side effects like increased heart rate, sweating, constipation, insomnia. These drugs should only be consumed under doctor’s advice and with prescription.