Best Foods that Suppress the Appetite
The easiest way to cut calories and reduce hunger is by eating The Best Foods that Suppress the Appetite. These foods are healthy, keep you feeling fuller for longer and limit snacking during the day.
Yes, there are many supplements available on the market today that can also help with this, but why not try natural ways first? Eating high-fiber foods, healthy fats, whole grains, and certain fruits & vegetables can help with weight loss goals by keeping appetite at bay.
There are also many drinks that can help suppress the appetite such as coffee, water, ginger root tea, and green tea. I will share more about those in a later post. Just know that there are many options for helping you stay satiated so that you eat less during the day.
In this article I will describe the best foods that can help keep you feeling full for longer and eating less throughout the day.
Include more High-Fiber Foods
Including foods that are high in fiber can have many health benefits including weight loss and taking in less calories. Below, I've listed some of the many food choices that fit into this category.
Sweet Potatoes are high in fiber, low in calories, and a great source of fiber. High-fiber foods fill you up faster and helps slow digestion, preventing over-eating.
Apples are filled with soluble fiber and pectin, which help you feel full for longer. They are known to regulate glucose levels and boost metabolism. Apples are high in fiber, help suppress hunger, and are a delicious fruit to include in any diet.
Kale is one of the healthiest weight loss fiber foods in the world and has more nutritious benefits than most other green vegetables. It's high in fiber and widely known as a super food. Fiber foods fill your tummies up and helps to keep you sated for longer. Each cup of raw kale contains 33 calories, 2/4 grams of dietary fiber. That's 10% of the daily value based on a 2,000-calorie diet. This dietary fiber can help reduce hunger and aid in weight loss.
Chickpeas also known as, garbanzo beans, are a great source of fiber and protein along with tons of other health benefits. In just one cup of cooked chickpeas there are 13 grams of fiber and 15 grams of protein! How's that for a quick fiber fix? And they will provide a fuller feeling for longer!
It's no hidden secret that whole wheat is an excellent source of fiber. Whole wheat can help keep the snacking down between meals, reduce constipation, as well as provide many other nutritional vitamins and minerals such as B vitamins and magnesium.
Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium. In just one serving of chia seeds there are 11.2 grams of fiber and 5.6 grams of protein! They are great added to cereal or in smoothies.
Raspberries contain about 8 grams of fiber in one cup and their sweetness can help curb sugar cravings. They can also help decrease the risk of obesity, diabetes, heart disease, and promote a healthy complexion, increase in energy, and weight loss.
Lean Protein's Keep you Full Longer
Almonds are a great source of protein and can help decrease belly fat. They are also known to balance cholesterol levels and improve insulin sensitivity. In just one ounce of almonds there are 6 grams of satisfying protein and 14 grams of heart-healthy fat. They are super satisfying when eaten as a mid-day snack!
Eating eggs for breakfast has been shown to help dieters feel full for longer. So get protein first thing in the morning by eating eggs instead of a bagel. People who eat more eggs tend to eat fewer calories through-out the day.
Oatmeal is claimed to be a super food and one of the healthiest foods to eat. It's high in protein, fiber, and iron, which can help suppress the appetite for longer. Oatmeal can also aid in weight-loss, boost the metabolism, and provide tons of energy throughout the day.
Fatty fish such as salmon are rich in heart-healthy omega-3 fatty acids. They are also responsible for altering the body's level of the hormone leptin. Leptin is the hormone that tells the body that it's full, suppressing the appetite. Tuna, sardines, or herring are great alternatives to salmon for different taste buds!
Lean proteins like tofu are high-protein foods that are great for eating as a snack. Tofu can provide a prolonged sense of fullness. Tofu is high in genistein, which has been shown to suppress appetite and lower food intake. It makes a great addition for healthy stir-fry's.
Include more Solid Foods in your Diet
Bananas are important to include in diet as a solid food source. They are rich in a mineral called potassium. Potassium is important for maintaining fluid levels in the body and regulating the movement of nutrients and waste products in and out of cells. Bananas are also an excellent source of fiber which helps make you feel full faster.
Green Leafy Vegetables
Green leafy vegetables contain thylakoids which promote weight loss by controlling hunger hormones and decreasing insulin. Including solid food vegetables such as kale or spinach, will act as a natural appetite suppressant and provide many other nutritional values.
Tomatoes are considered a solid food as well as a high-water food. They are known for suppressing the appetite and supporting weight loss. Tomatoes are a great source of protein, vitamins, minerals, and dietary fiber. Add tomatoes to a salad, cook, stew, or grill them, eat tomato soup, or drink tomato juice; they are GREAT for you!
Carrots are a great solid vegetable containing vitamin C, calcium, and high in fiber, but low in calories. Just one cup of these, will provide a full feeling for a while and will add up to fewer calories during the day.
Avocados make a good solid-food to include in your diet and are an excellent source of protein and omega-9 fatty acids. Omega-9 fatty acids are considered good fats and found in olive and canola oils. Avocados are rich in a fat known as oleic acid, which helps suppress the appetite.
Whole Grains and Beans
Whole Wheat Bread
Whole wheat bread versus white bread? Let me be the one to tell you, whole grain anything is best! If looking for a rich source of fiber, minerals, and a low fat bread, whole wheat bread is an excellent choice. It will also help keep you full for longer.
Air-popped popcorn can make an excellent snack and have nutritional benefits as long as bad toppings such as butter and salt are avoided. Without the toppings, one cup of this snack only has 92 calories, 2.9 grams of protein, 18.7 grams of carbs, and 3.6 grams of dietary fiber.
Not only is brown rice very filling, when eaten in moderation it is a very nutritious gluten-free carbohydrate. It is loaded with vitamins and minerals along with fiber and protein. Also, switching from white rice to brown rice reduces the risk of diabetes.
Whole Grain Barley
Barley is known to help slow digestion which may help with weight control. Eating whole grain barley will give greater satiety, and reduce calorie intake throughout the day. Barley is high in fiber, vitamins, minerals, and antioxidants. It is considered heart healthy and can help protect against diabetes.
Navy beans are loaded with dietary fiber and are an excellent source of iron. They can help regulate metabolism and keep you feeling full for longer. Just one serving contains 19 grams of fiber and 15 grams of protein!
Black beans offer many health benefits including weight loss. The fiber in black beans functions as a “bulking agent” in the digestive system. That being said, high fiber foods increase the sense of fullness after eating, thus reducing the appetite and lowering calorie intake.
Moderate amounts of soybeans included as part of your diet may offer health benefits and reduce the feeling of being hungry. They are low in saturated fat and high in protein, vitamin C, and many other minerals.
Cucumbers are low in calories and can detox the body, reduce bloating, ease constipation, soothe stomach irritation, lower cholesterol and blood glucose, and it has zero fat! They consist of 95% water which helps make you full for longer.
Spinach is an excellent source vitamin C, Iron, Calcium, and many other vitamins and minerals. It is also high in insoluble fiber, which may help suppress the appetite and improve the digestive system. Spinach consist of 91% water.
Watermelon is 90% water, low calorie, and zero fat! This juicy fruit is so delicious and actually very good for those who are trying to lose weight. 2 cups of watermelon will yield 1 gram of fiber, which slows digestion and keeps you feeling full longer. So go grab a watermelon! They are almost in season again!
Cantaloupe makes a great snack for dieters. Cantaloupe contains lots of water; 1 cup of cubed cantaloupe contains just 54 calories. This fruit's low calorie content makes it an ideal choice during weight loss. When added with other protein-rich foods, cantaloupe can help boost satiety for overall calorie control.
Zucchini consist of about 95% water, only has 17 calories per 3.5 ounce serving. With the low calories we can eat more and become satisfied. It is also known to increase the metabolism, giving more energy for burning excess fat. Zucchini is a good source for insoluble fiber which helps improve digestion and intestinal health.
As mentioned earlier, tomatoes are considered as a solid food as well as a high-water food, consisting of 95% water. Due from their water and fiber content they add more bulk in your diet, therefore suppressing the appetite and supporting weight loss. Tomatoes are also a great source of protein, vitamins, and minerals.
Cauliflower contains about 95% water, a good source of vitamin K, improves digestion and detoxifying the body. All of these benefits helps to support healthy weight loss and boosting the immune system. I personally love to eat it raw or in soups or steamed.
Good Fats can help Suppress Appetite
Avocados are considered to be a super food and heart-healthy. They are nutrient-dense, consisting of healthy fats, fiber, vitamin K, folate, vitamin C, potassium, vitamin B6, and more. Avocados help regulate hormones that are at risk for diabetes, obesity and cardiovascular diseases. The healthy fats in avocados will also help achieve a full felling faster and for longer.
Coconut oil serves many beneficial roles, but internal benefits may actually outweigh the external. It is known to reduce hunger, strengthen the immune system, lower bad cholesterol, and improve hormone health along with thyroid function.
Peanut Butter & Almond Butter
Both peanut butter and almond butter are a great source of vegetable protein and can help keep hunger satisfied for longer. Almond butter is more expensive and may have more nutritional value, as well as contain more protein than peanut butter, but both are a great addition to diet choices in their own way.
Nuts are high in fat, but when eaten in moderation, they can provide many benefits. Almonds, alone have been shown to promote weight loss. Nuts in general are known to help with losing weight rather than gaining weight even though they are high in fat and calories. They make a great snack and can limit calorie intake during the day.
Love Chocolate? Try Dark Chocolate!
Next time you get that sweet tooth and go to grab some chocolate, try some dark chocolate that consist of at least 70 percent cocoa. Dark chocolate is known to lower cravings because of its bitter taste. The bitter taste sends signals from the brain to the stomach, decreasing appetite.
OMG! If you haven't tried this yet……
Dark Chocolate can also have an effect on slowing digestion which will help you feel fuller longer. I personally love eating one or two squares of dark chocolate with my coffee when I get up. OMG! If you haven't tried this yet, you don't know what you are missing! Coffee helps bring out the sweetness in dark chocolate, helping with the bitterness.
Ground spices & Herbs
Turmeric is great for boosting the metabolism and controlling the appetite. The benefits significantly increase when black pepper is included with it. Turmeric Curcumin Plus supplement is a great way to get all the benefits needed; increase energy levels, control appetite, assist with sleep, relieve joint pain and arthritis… might be something to check out.
Cinnamon is a very healthy spice to add to smoothies, oatmeal, sweet potato, or butternut squash. This brilliant spice is loaded with antioxidants such as polyphenol antioxidants, that help protect the body from oxidative damage and is known for suppressing the appetite.
Ginger root has some amazing benefits including its ability to improve digestion and making you less hungry. Ginger root is great to use in ginger tea, ginger and lemon detox, in smoothies, or in your food. It works great as a stimulant that energizes the body, helping with digestion, and satisfying hunger.
Cayenne Red Pepper
Spices such as red pepper, added to food can slow appetite. People who are not used to using cayenne red pepper have been shown to have a more positive outcome from this benefit. Cayenne red pepper may also help boost metabolism and cause you to burn more calories, while curbing the appetite.
Summing Things Up
Things to remember from this article for weight loss management, having some of these “40 Best foods that suppress the appetite” in your kitchen will help a great deal.
Including more high-fiber foods and lean proteins in the foods you eat, will reduce the need for snacking between meals and decrease your calorie intake throughout the day.
Key Points to Take From this Article:
Include more High-Fiber Foods in your diet
- Sweet Potatoes
- Whole Wheat
- Chia Seeds
Lean Protein's Keep You Full Longer
Include More Solid Foods in Your Diet
- Green Leafy Vegetables
Whole Grains and Beans Satisfy Hunger
- Whole Wheat Bread
- Brown Rice
- Whole Grain Barley
- Navy Beans
- Black Beans
Eat High-Water Content Foods
Good Fats Can Help Suppress Appetite
- Coconut Oil
- Peanut Butter & Almond Butter
Want Something Sweet…
- Eat Dark Chocolate
Ground Spices & Herbs
- Cayenne Red Pepper
This video discusses many of these foods;
I hope you enjoyed this article about these 40 impressive foods that suppress the appetite. I'm sure you knew about some of them, but wasn't aware of how they could help with weight management. I know I've learned a lot from doing my own research about this subject.
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