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How can I drastically reduce my appetite?

A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating: Eat more protein and healthful fats. ... Drink water before every meal. ... Eat more high-fiber foods. ... Exercise before a meal. ... Drink Yerba Maté tea. ... Switch to dark chocolate. ... Eat some ginger. ... Eat bulky, low-calorie foods. More items...

medicalnewstoday.com - How to suppress appetite: 10 healthful, evidence-based ways

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We do the research so you can find trusted products for your health and wellness. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Medical News Today only shows you brands and products that we stand behind. We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. In this article, we give a list of evidence-based methods that a person can use to suppress their appetite without the need for diet pills. We also discuss which foods are the best appetite suppressants. Instead, a person can use a range of natural methods to suppress or lose their appetite in a risk-free, healthful way. Manufacturers of appetite suppressant pills make big claims about the ability of pills to suppress appetite and promote weight loss. However, the effectiveness of these pills is not known, and according to the National Institutes of Health (NIH), they often come with dangerous side effects. An appetite suppressant is a food, supplement, or other method that stops a person from feeling hungry. Some methods are more effective for suppressing appetite than others. A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:

1. Eat more protein and healthful fats

Not all foods satisfy hunger equally. Compared to carbohydrates, protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer. A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control.

The Dietary Guidelines for Americans recommend the following high-protein foods:

lean meats

eggs

beans and peas

soy products

Greek yogurt

The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.

2. Drink water before every meal

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Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal. Another study , which looked at appetite in 50 overweight females, showed that drinking 1.5 liters of water a day for 8 weeks caused a reduction in appetite and weight, and also led to greater fat loss. A soup starter may also quench the appetite. Research from 2007 showed that people reported feeling fuller immediately after the meal if they had a liquid starter.

3. Eat more high-fiber foods

Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day. Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates. On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at. More research is needed to identify which sources of fiber are the most effective for suppressing appetite.

Healthful high-fiber foods include:

whole grains

beans and pulses

apples and avocados

almonds

chia seeds

vegetables

4. Exercise before a meal

Exercise is another healthy and effective appetite suppressant.

A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts. They found lower levels of ghrelin in the body, a hormone that makes us hungry, and higher levels of “fullness hormones” such as PPY and GLP-1.

5. Drink Yerba Maté tea

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise. Yerba Maté is available for purchase online.

6. Switch to dark chocolate

Dark chocolate has been shown to suppresses appetite compared to milk chocolate. One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate.

7. Eat some ginger

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Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness , possibly because of its stimulating effect on the digestive system. This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online.

8. Eat bulky, low-calorie foods

Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating. However, dieting does not have to mean going hungry. Some foods are high in nutrients and energy, but low in calories. These include vegetables, fruits, beans, and whole grains. Eating a large volume of these foods will stop the stomach from growling and still allow a person to burn more calories than they consume.

9. Stress less

Comfort eating due to stress, anger, or sadness is different from physical hunger. Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food. Mindfulness practices and mindful eating may reduce stress-related binge eating and comfort eating, according to one review . Regular sleep, social contact, and time spent relaxing can also help tackle stress.

10. Mindful eating

The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less. Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 percent more. Paying attention to food during meals can help a person reduce overeating. Another article showed that mindfulness might reduce binge eating and comfort eating, which are two significant factors that influence obesity.

medicalnewstoday.com - How to suppress appetite: 10 healthful, evidence-based ways

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