12 natural appetite suppressants to lose weight + 1 secret tip against cravings

12 natural appetite suppressants

12 natural appetite suppressants to lose weight + 1 secret tip against cravings

 

If you’re constantly hungry or hungry, losing weight can be complicated. But that need not be. Starvation is not necessary when losing weight, and you can also keep your appetite in check.

 

This is quickly done through an adjusted diet that includes foods that act as natural appetite suppressants. This article will show you 12 such foods and a lifestyle-related secret to curbing your appetite.

 

If you incorporate natural appetite suppressants into your diet more often, they will help you lose weight, and this will help you achieve your goals faster and lose weight without feeling hungry.

 

Appetite Suppressant #1: Zero Calorie Liquids

Drinking is the be-all and end-all when losing weight. There are several reasons for this.

12 natural appetite

It would be best if you had enough fluids to be fit.

Stay hydrated is incredibly important to your body, and your body can only work correctly if you are well hydrated. If you drink too little, you often get headaches, dizziness, etc.

 

If you are exhausted, you will not be particularly active and burn fewer calories. So that’s the first reason why not drinking enough water can hinder weight loss.

 

Not drinking enough can trigger cravings.

It is common to confuse hunger with thirst. So you eat something before you drink, but then logically, you are not satisfied with anything eatable since you are thirsty. Then it can quickly happen that you eat way too much.

Next time you get cravings, have a large glass of water first and see if the desires pass.

 

Fluid fills the stomach.

If you drink more, you will be less hungry overall. Stretch receptors in the stomach also mediate hunger.

 

When your stomach is complete, it expands, and this stretching stimulus is registered, and satiety hormones are released.

 

Liquid also stretches the stomach and thus leads to increased satiety. Of course, a drink does not stay in the stomach for so long and does not fill you up forever, but the feeling of hunger is curbed.

 

Overall, you will be able to take in fewer calories and lose weight. Several studies have shown that drinking enough water helps you lose weight. ( 1 )

 

During a diet, you should only drink calorie-free drinks. Water and unsweetened fruit and herbal teas are mainly suitable for this, but calorie-free light sodas can also be consumed from time to time. Always make sure that you do not give your body any additional calories in the form of drinks.

 

Appetite Suppressant #2: Vegetable Soup

A simple vegetable soup can also serve very well as an appetite suppressant. The warm liquid with the vegetables fills your stomach and makes you feel full. At the same time, vegetable soup has very few calories. So you can eat your fill of that.

 

If you eat the soup before the main meal, you will eat less afterwards and thus save calories.

 

At the same time, in addition to the satiating effect, you also have the benefits of hydration and absorbing the micronutrients and fibre contained in vegetables.

 

How to prepare a quick vegetable soup:

You need around 1.5 litres of vegetable broth and approximately 500 grams of vegetables (carrots, leeks, zucchini, celery, kohlrabi, …).

 

Cut the vegetables into small cubes and cook them in the vegetable stock until al dente. Then you can refine the soup with salt and pepper and chopped herbs.

 

Appetite Suppressant #3: Almonds

Almonds, like all nuts, are very high in calories, but they can still curb your appetite.

 

The fact is that almonds have a high content of unsaturated fats, protein and fibre. This combination of nutrients can curb your appetite because it fills you up very well. ( 2 )

 

Studies have already shown that almonds as a snack impact your calorie intake. By consuming almonds as a snack, the participants automatically consumed fewer calories at main meals. ( 3 )

 

This makes it easier for you to achieve a calorie deficit and thus lose weight faster.

 

However, note the number of almonds. Around 30 grams per day have a satiating effect but don’t add too much to your calorie account.

 

You can nibble on natural almonds or sprinkle them chopped over a salad or oatmeal.

 

Appetite Suppressant #4: Lean dairy products

Lean milk products are usually very high in protein. This applies in particular to low-fat quark, Harz cheese, or skyr.

 

High in protein, these foods can curb your appetite. ( 4 ) They are also low in calories but provide a lot of volumes. You can eat your fill of this ideally.

 

If you don’t like the slightly sour taste of low-fat quark or skyr, you can also eat yogurt. Low-fat Greek yogurt contains almost the same protein and thus has similar effects.

 

Dairy products are perfect for incorporating into your meal plan as a sweet snack. For example, try a combination with some fruit and nuts. But you can also use them for healthy smoothies.

 

For example, you can eat spicy low-fat quark as a dip with vegetable sticks. Check out our low-calorie spread recipes, mostly made with lean dairy products.

 

Appetite Suppressant #5: Ginger

It’s often said that ginger stimulates fat burning, but that’s not true. But it is quite possible that he can make you eat less. Ginger is a natural appetite suppressant. ( 5 )

 

This has also been proven in studies. Researchers concluded that taking ginger led to less hunger and appetite in American research. By consuming ginger, people subconsciously ate less and were able to lose more weight. ( 6 )

Diet Tips: Lose Weight Fast With These 7 Fat Loss Tricks

Of course, ginger is not a miracle cure, but it can still support you.

 

It may also have numerous other positive effects on the body, as you can read about in this exciting article about ginger. The yellow root is a very healthy food that you should integrate into your diet more often.

 

If you’re not sure how here are a few tips for using ginger:

 

Ginger tea is a highly healthy, warming drink, especially in winter. But you can also add it to a wide variety of soups, stews and stews. Ginger is also excellent as an extravagant ingredient in salad dressing, and try out how you like it best. It is very versatile.

 

Appetite Suppressant #6: Lentils

Lentils are proper fillers. Like other legumes, they contain high-quality vegetable protein and plenty of fibre. This combination ensures that you have less appetite when you eat lentils regularly. ( 7 )

 

In addition, they also contain plenty of vitamins and minerals that ensure that you remain efficient. Lentils are a highly recommended food, especially for people who eat vegetarian or vegan food. They can be processed in many different ways and therefore do not get boring so quickly. You can use them for soups, stews, salads, patties, spreads, or side dishes.

 

Our sweet potato soup with lentils tastes perfect, but the vegetarian lentil salad with mozzarella is tasty.

 

Appetite Suppressant #7: Green Tea

Green tea has a positive influence on our metabolism. ( 8 ) It has an appetite suppressant effect mainly because it is a calorie-free liquid.

 

Green tea also contains epigallocatechin gallate, EGCG for short. Studies have shown that this substance positively affects our blood sugar levels. ( 9 ) However, it is not yet clear whether this also suppresses appetite.

For more information and tips on preparing it correctly, check out our article on green tea.

 

Appetite Suppressant #8: Oatmeal

Oatmeal is often underestimated. They are a beneficial food, especially when it comes to losing weight.

 

They are high in complex carbohydrates and fiber. Their protein content is also impressive.

 

Another benefit of oatmeal is that it swells a lot when cooked. This results in a high-volume, low-calorie dish that is incredibly filling. ( 10 ) If you often get cravings, you should try our Apple Cinnamon Porridge.

 

But you can also use oatmeal to make all kinds of filling dishes. Please look at our fitness recipes, and you will find many recipe ideas with oatmeal.

 

Appetite Suppressant #9: Cayenne Pepper

Cayenne pepper contains a substance called capsaicin. Studies have shown that this substance has an appetite-suppressing effect. ( 11 )

 

Danger! Cayenne pepper is often scorching. So it is better to try small amounts and find the optimal dose for you.

 

Cayenne pepper goes very well in spicy stews or soups, such as this delicious Serbian bean soup or this spicy pumpkin goulash.

 

Appetite Suppressant #10: Leafy green vegetables

Vegetables are great for weight loss. This is especially true for green vegetables, as they are deficient in calories but provide a lot of volumes and some fiber.

 

Green vegetables also offer you the most minerals, vitamins, and phytochemicals, which ensure that you stay fit, healthy, and efficient. Incidentally, green leafy vegetables include cabbage, broccoli, spinach, chard, and all garden, and wild herbs.

 

You can incorporate these types of vegetables into your daily diet. The spinach, for example, in a smoothie or with a savory dish, like this gratinated salmon with spinach. Broccoli can also be used in many delicious dishes, and try these hearty Broccoli Cheese Nuggets or these delicious Potato Broccoli Skillets.

 

Appetite Suppressant #11: Eggs

Eggs are a precious food, and they offer high-quality protein that fills you up and impacts one of the essential hunger hormones called ghrelin.

 

The higher the ghrelin levels in your blood, the more appetite you feel. Eggs can lower ghrelin levels and thus suppress your appetite. This was demonstrated, for example, in a study by the University of Connecticut. ( 12 )

 

Eggs are perfect for breakfast or in between. As a snack, hard-boiled eggs come in very handy. Our breakfast sandwich with a poached egg or this spicy zoodle casserole with egg tastes super delicious.

 

Appetite Suppressant #12: Flaxseed

Flaxseeds contain a lot of fibre, which explains their excellent satiety effect. ( 14 ) They also provide you with numerous minerals and vitamins, and essential fatty acids that are very important for your body.

 

You can mix flaxseed in your muesli or porridge, for example. But they also taste delicious in crackers or bread. But always make sure you drink enough to allow the flaxseed to swell.

 

Check out this informative article on flaxseed for more info on healthy seeds. There you will also find a recipe for delicious muesli with flaxseed.

12 natural appetite

Appetite Suppressant #13: Get Adequate Sleep

Although sleep is not a food, it still serves as a natural appetite suppressant and is an accurate insider tip. You will now find out why this is so.

 

Sleep has a powerful impact on your hunger and appetite. You must know that leptin plays a vital role as a hunger and satiety hormone. Among other things, it signals to the body whether there is enough food. If you don’t get enough sleep, your leptin levels may drop, making you more hungry and hungry. ( 15 )

 

But even apart from that, too little sleep when losing weight does not make sense. Numerous studies have shown that lack of sleep is associated with weight gain. ( 16 )

 

In addition to the influence on the hormones, it is very likely that you are not that fit due to the short sleep duration and that you move less. As a result, you burn fewer calories, and it is harder to lose weight.

 

Getting enough sleep is essential for your body, especially when losing weight. Shorten the series marathon a little in the evening and make sure you get more sleep.

 

Conclusion

Excessive appetite and cravings do not have to be when you lose weight. With the foods mentioned above and enough sleep, you can make the diet easier for yourself. Eat your fill of the right things and listen to your body.

 

So only eat when you are hungry and stop when you are full. Our natural appetite suppressants help you stay full longer and avoid falling into the cravings trap.

 

Do you know any other foods that help you fight cravings? Write them in the comments now!

 

Kind regards and see you soon, Nazmul.

 

 

 

 

 

 

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