One of the toughest things about being on a diet is that constant feeling of hunger. You’re constantly preoccupied with your next meal, and when it finally comes it’s not enough!
But the good news is that by simply doing and eating the things that will suppress your appetite naturally, you can easily stay under your daily caloric limit while feeling full and happy the whole time!
1. Have lots of protein
Protein is somewhat difficult for the body to break down, so it takes some time for it to be fully absorbed into your system. Focus on lean proteins like chicken and turkey to stay feeling full without adding too many calories.
If you’re looking to cut back on your consumption of meat, try nuts and legumes, as these contain lots of healthy protein.
2. Drink water like it’s your job
Water fills you up so your stomach doesn’t feel empty. It also helps to break down other foods so your digestive system works more effectively, meaning that you’ll get more nutrients from your foods.
Here’s something to try: for the next week, drink 2 glasses of water 30 minutes before each meal. I’ll all but guarantee that you’ll eat less without feeling like you’re starving yourself.
And the weight will come off if you stick with it! University researchers found that those who tried this method before each of their 3 daily meals lost on average 9.48 pounds over just 12 weeks!
3. Use healthy oils and fats
Healthy, unsaturated fats found in fish, peanuts, avocados, and olives help to fill you up and lubricate the digestive system so that your body feels full. Saturated fats from animal products and vegetable oil can clog your arteries and may make you feel sluggish, so avoid these but fill up on those healthy fats throughout the day and you’re less likely to feel hungry.
4. Peppermint tea is sweet!
Sometimes you think you’re hungry when your body is really just craving something sweet. However, rather than grabbing a sugary snack, try some peppermint tea. The sweet aroma and taste of peppermint are natural appetite suppressants that can calm those cravings.
5. Fiber, fiber, and more fiber
Fiber fills you up and helps break down foods in your system so you feel full. Along with fiber from oats and grains, remember that vegetables are full of fiber, as are many fruits.
Fiber is high in the skin of apples and the pulp of citrus fruits, so if you’re craving something sweet for dessert try one of these rather than diet killers like cookies or ice cream!
6. Let’s get spicy!
Hot spices, especially peppers, can decrease your appetite and rev up your metabolism. Try cayenne pepper or red pepper flakes in meat dishes or over grilled vegetables, or add red pepper slices to salad for crunch and flavor and to keep you full.
If you need some recipe ideas, check our article on using spicy foods for weight loss where we’ve got three yummy meals you’ll love that are low in calories and high in protein.
7. Have some coffee
Stimulants like caffeine also work to naturally suppress your appetite. You want to exercise caution and not overdo it with coffee, cola, and especially energy drinks just to curb your eating, as this can lead to insomnia and nervousness.
However, if you’ve noticed that you’re getting a bit hungry after breakfast, have a cup of coffee rather than a snack and you’ll probably find it gives you the energy you need while quieting your appetite.
8. Try ginger
Ginger has many antioxidants that are good for the digestive system, and has been used for centuries to settle the stomach. This also makes ginger a safe and natural way to control your appetite.
Try some ginger tea in the afternoon if you get cravings, or decaffeinated ginger tea at night if you always find yourself hungry after dinner.
9. An apple a day keeps the appetite away
Apples are full of fiber, including one known as pectin which has been shown to help control appetite and keep your stomach feeling full. The natural sugar in apples also boosts your blood glucose levels so you feel less hungry.
10. Sweet potatoes really are sweet
The starch in potatoes contains an enzyme that slows down your digestion. Why is that important? It’s simple. The longer your body takes to digest your meal, the longer it will keep you feeling full and satisfied.
Sweet potatoes in particular are full of magnesium as well as vitamins A and C, making them a good choice for keeping your appetite controlled.
Hopefully this has given you more than a few ideas on how to keep your diet on track by suppressing your appetite naturally. Good luck, and make sure to pin this so you can refer back to it later!