Quite obviously, overeating is one of the major factors for obesity, so if you’re looking out for healthy weight loss tips, check out these top appetite suppressing foods that are also healthy.
These appetite suppressant foods will help you stay full eating less calories and prevent you from overeating.
This is a safer and healthier option when compared to taking diet pills, as the latter could contain some harmful ingredients or additives that can cause side reactions.
Related: 15 Best Foods for Kidney Repair: Healthy Kidney Tips
These are the top foods you should be eating as part of your appetite suppressing weight loss program if you want to keep the fat at bay.
Nutritionists usually advice you to stock up on these foods as these foods eliminate and suppress hunger.
Instead of reducing the amount of food you eat, try eating fruits and nuts, as they are healthy foods that can burn fat and reduce hunger.
Top Appetite Suppressing Foods for Healthy Weight Loss
Apples – Best Natural Appetite Suppressants
Apples are among the top appetite suppressing foods. Apples contain pectin, which is a known appetite suppressant. Pectin is used in jams, jellies and so on and it postpones the emptying of the stomach in a similar way.
Eat an apple before a meal for weight loss. It makes you feel full. Other fruits like orange and grapes containing pectin also work in the same way.
One medium sized apple contains only about 95 calories, but it is rich in fiber and contains a lot of water.
Such foods with reduced energy density offer a feeling of satiety and reduce your calorie intake, thereby promoting weight loss. By adding this fiber rich food, you just run out of empty space in your belly, so there’s no room for junk food or hunger cravings.
You can also try out apple smoothie combos with grapes, pineapples, banana, lemon to kick start the day.
Tip: Make sure that you drink the right amount of water after consuming such fibrous foods, as the water helps the fiber to expand and keeps you fuller for a longer time.
Avocados – Appetite Suppressing Foods
Avocados contain oleic acid, which increases OEA levels and reduces hunger, enabling you to lose weight safely. This means that you will eat less after consuming Avocado, as OEA sends a satiety signal to the brain.
Avocados are also high in fiber content and take longer to digest giving you a feeling of fullness for a much longer period
Just be careful not to eat too much of such appetite suppressing foods, say half an avocado for lunch in your diet plan.
Peanut Butter as an Hunger Suppressant
Peanut butter is rich in nutrients and also promotes weight loss, as it contains monounsaturated fats that leave you with a satiated feeling.
Have it on whole grain breads at breakfast or just dip apple slices into peanut butter for lunch. Spread some peanut butter on a banana or onto a celery stalk. Two tablespoons of peanut butter is a perfect serving to control overeating.
While considering such appetite suppressing foods, peanut butter is a combination of high fat with fiber, so you’re bound to take fewer calories for the rest of the day, offering one of the best ways to reduce hunger and appetite.
Avoid taking peanut butter with white break, crackers, jelly and chocolate. Check out the ingredients and avoid the ones having trans fats or added sugars listed in it.
Want to lose weight? Flax seeds are an absolute must as an appetite suppressant. It has high fiber content combined with healthy fats that can suppress your appetite being among the top foods that fill you up. The 20% protein content in it helps you lose weight.
Sprinkle some of it on your whole wheat bread or grind them and add it to a smoothie, a sauce or into a batter. You can even try flax seed oils for a cold salad. But start on them gradually, otherwise it could cause constipation.
Flax seed is a safe appetite suppressant but if you find the whole seeds difficult to digest, take them in the ground form.
Broccoli is one of the appetite suppressing foods that is full of nutrients, not to forget proteins and fiber. Use proper cooking techniques for broccoli, without adding oil.
Add a combination of broccoli with lemon and garlic at least 3 times a week. It is low in calories and high in water content. Scramble an egg white and have it with broccoli or make a salad with broccoli and beans, or just make a high fiber smoothie with steamed broccoli. One cup of cooked broccoli offers 2.6 grams of fiber.
Related: Organic vs Non-Organic Food: All You Must Know
Quinoa – Choosing Foods Low in Calories
Quinoa is a grain that is rich in fiber and protein and leaves you feeling satiated, offering an excellent appetite suppressing food. This means that you won’t feel like eating unhealthy foods for some time.
The fiber in such appetite suppressing foods attaches itself to the fat in the body, thereby preventing the body from absorbing the fat.
Quinoa also has a low glycemic index, so your blood sugar remains in control and you will not have a craving for carbs. Substitute your breakfast cereal with quinoa.
Garlic is well known for curing many health problems and its healing properties are mentioned even in the Bible as well as Ayurveda and Chinese medicine.
Garlic makes you feel satiated and thereby reduces cravings for sugar or junk food. It increases metabolism as well, thereby ranking high among the weight loss friendly foods.
Crush a few garlic cloves and season your food, sauces or salads with them or make a garlic juice mixed with a teaspoon of honey and lime, followed by a glass of warm water.
Another easy way to take such appetite suppressing foods is to chew a few garlic cloves early in the morning but do remember to brush your teeth.
Keep Hunger and Cravings at Bay with a Cup of Coffee
Normally, people drink coffee as a stimulant for increased alertness, but it could also be used as part of foods to curb your appetite and help you lose weight. However, the effect depends on the type of coffee and your personal metabolizing rate.
It can surely help suppress pangs of hunger at least for a short time. It is safe to consume about 400 mgs of caffeine for adults, but increased amounts could lead to nausea, high blood pressure and insomnia, among others.
Almonds – Go Nuts
Do you want to blast that belly fat? Well, we have the answer. Almonds can help you fit into those jeans a lot easier.
According to the Journal of Nutrition, almonds are good for weight loss. The combination of protein and monounsaturated fat helps in weight loss.
Some people avoid almonds as they are high in calories, but the good news is that it reduces carbohydrate cravings and offers high levels of satiety.
Take care to keep your almond eating in moderation and combine it with a restricted diet. Eat such appetite suppressing foods as a snack. Mix them up with an apple, carrot or any other healthy fruit/vegetable or just chop them up and sprinkle it on your salad o or a smoothie.
Lentils – Foods That Fill You Up
Lentils are rich in protein and also fiber, but low in fat. They are one of the best appetite suppressants as they keep you satiated for a longer time.
One serving of lentils a day can help you control your hunger cravings and lower your appetite. They are low glycemic foods and stabilize blood sugars, keeping you off cravings.
Dried legumes are appetite-suppressing foods that take some time in preparing, as you need to soak them prior to cooking, whereas you can also buy the cooked ones available in cans. Add cooked lentils to a leafy salad or a stew, or mix with quinoa or pasta. Make a chickpea puree (hummus) and spread it on a sandwich or add it to a quesadilla with other fillings. Eat lentils at least 4 times a week.
Related: Butter or Margarine: How to Choose Best for Your Health
Appetite suppressants come in the form of pills, liquids or natural supplements. Natural supplements help balance the hunger hormones in the body and thereby suppress your appetite naturally.
Try approaching weight loss the holistic way with appetite control. Turn off the hunger switch by taking these appetite suppressing foods; you will be able to curb your craving for sweets and other calorie rich foods, while at the same time increase the happy hormones in your body.
The top tip of the day among appetite suppressing foods is to take a high fiber food and combine it with healthy fats.
For instance, you can make a salad of avocado and dress it with walnuts or flax seeds. Another option is a breakfast of a high protein omelet made with coconut oil and stuffed with veggies.
Turn on that creative switch and combing fibers with good fats, stay in control of your appetite and watch those pounds slip away.