When trying to lose weight, we often go on a calorie deficit diet. Although this helps for a while, the downfall is that such diets lead to increased appetite and hunger, making it challenging to reduce weight and sustain it. Indulging in food whenever you feel the urge is not the best way to respond to your bodily signals. This is because the science behind hunger is not as simple as you may think.
The human body is composed of a complex network of signals that run throughout the brain and body and tell us when we feel hungry and not. The question of why we get hungry is not straightforward either. The urge to eat something comes from the body wanting energy and many surrounding factors that govern us.
The secret to a successful weight loss and sustaining it is knowing when your body is actually hungry, its requirement for that hunger, and when you should stop eating. If you have been keen on decreasing your appetite for good, you may have tried not to think about food to curb that urge. But understand that the human mind is way too powerful, making it difficult for the stomach to resist a good meal.
Suppressing your appetite largely depends on the hormones that are responsible for communicating to the brain about your need to eat. The hormone ghrelin is known to be responsible for increasing the appetite─ the hormone that actually makes you want to eat something, and neuropeptide Y stimulates cravings, particularly cravings for carbohydrates (source).
Although controlling your hormone levels entirely is unviable, it is essential to understand that completely losing the urge to eat is not the best solution. It could possibly deprive you of the nutrients required to nourish your body and keep its functionality in check. Your primary focus should be decreasing your appetite solely to reduce overeating.
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How to suppress appetite naturally? The secrets behind hunger control.
Knowing what type of foods your body should consume can help you control your appetite and avoid the tendency to overeat. Starving yourself can cause a relapse in your system, making you overeat and cause an imbalance in your body. That’s why it is important to eat the right foods in the right amounts to reduce cravings and hunger. If you want to learn how to keep cravings away by consuming appropriate foods, read below.
Proteins
Foods rich in protein are low in calories but high in satiety, meaning they can make you feel full sooner than usual. According to a study in the Journal of the American College of Nutrition, there is sufficient evidence that having a high protein diet increases thermogenesis and satiety in the body leading to consequent energy.
Thus, eating a good amount of protein can promote weight loss by reducing your appetite. Some high-protein foods are cottage cheese, eggs, fish, lean meats, Greek yogurt, poultry, beans, and soy-based products.
High-fiber foods
Fiber-rich foods have a unique quality; these foods do not break down to be digested, thus slowing down digestion by staying in the body for a longer period of time. This leaves you with the feeling of being satisfied throughout the day. By slowing down the emptying rate, it prompts the release of fullness hormones. Some high fiber foods include beans, pulses, whole grains, vegetables, and almonds.
Healthy Fats
As per the study conducted by the European journey of clinical nutrition, Omega-3 fatty acids may increase leptin levels, a hormone responsible for decreasing appetite. Consuming healthy fats from natural sources like avocados, olive oil, and nuts can help you control your hunger. Be aware that diets with low levels of fat may increase your hunger, making it difficult for you to follow them.
Low-Calorie Foods
Opting for foods with a low-calorie intake and high in nutrients, such as fruits, vegetables, whole grains, and beans, can help you stay less hungry while allowing you to burn more calories than you consume.
Water
Drinking water just before every meal can leave you feeling fuller, more satisfied, and less hungry after eating. Drinking water just before your meal not only minimizes the calorie intake but is also an effective way of suppressing your appetite. Since water empties from the stomach very quickly, it is recommended that you drink it just before the meal to effectively control hunger.
Mindful Eating
The brain plays a significant role in determining what to eat and when. By focusing on when to eat, you can control your hunger to a certain extent. While eating, you must concentrate on eating. By not being distracted, your brain will be able to recognize signals of hunger and fullness. This will minimize binge eating and decrease your craving for food. Still feeling unsure about how to lose weight? Burn calories and keep your hunger pangs away by using Drnewmed’s weight loss plan. Carefully modeled by our doctors to make sure your body is in check without losing out on the nutrients required for your body. Visit our weight loss clinic in Arizona or schedule a virtual appointment with us.
