How to ruin your appetite?

One famous food quote says “Appetite comes with eating, but thirst departs with drinking,” meaning that once your natural desire to eat, it will not go away until you consume something. Some people cannot control their appetite, and this leads to consuming more calories than they need in a day, leading to obesity and the overweight condition that comes with numerous health conditions. It is, therefore, an interest of anyone to know how to decrease an appetite permanently so that you are eating only what is enough for your body to function optimally and for your overall well being.

Interested in learning how to decrease your appetite permanently? You may have tried not to think about food as a strategy to curb your appetite, but your mind is too powerful, and therefore your stomach can not resist a good meal or snack. This may be because the hormone ghrelin, which increases appetite and when triggered, stimulates hunger, and its levels drop only when we eat (35).

How to suppress your appetite mainly depends on the hormones which are communicating your need to eat to the brain. These include ghrelin that actually makes you feel hungry, and neuropeptide Y that particularly stimulates cravings for carbohydrates (9, 22). Since it may be impossible to control these hormone levels, it’s equally important to keep in mind that losing your hunger cues completely may not be a good idea as it may deprive you of the nutrients you need for your body to work well. You should try healthy ways to reduce your appetite which is a way to concentrate on reducing them to avoid overeating.

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Food, supplements, and other appetite suppressants may help in hunger control. Since manufactured dietary supplements may have dangerous side effects, it is best to go for natural appetite suppressants that are healthy and risk-free to help prevent overeating. Remember, starving your body may lead to relapse of overeating as well as other harms, therefore you should eat the right amounts of appropriate foods to reduce hunger and cravings. Here is how to not be hungry through consumption of recommend foods (12).

Protein-rich foods have a low-calorie count per gram, but have the highest thermic effect in comparison to other food groups, making them high in satiety.  A review in the Journal of the American College of Nutrition concluded that there is enough evidence pointing to the fact that a higher protein consumption increases thermogenesis and satiety than lower protein diets, this leads to reduced subsequent energy intake (33). Another review in the British Journal of Nutrition concluded that dietary protein is key in the treatment of the metabolic syndrome and obesity, as it acts on the proper metabolic targets of satiety and energy expenditure in negative energy balance, preventing a weight cycling effect (11). It can, therefore, be concluded that eating enough protein may promote weight loss partly through controlling appetite. Some high-protein foods include eggs, lean meats, poultry, fish, Greek yogurt, cottage cheese, beans and peas, soy-based products.

Read More: 200 Grams Of Protein A Day Meal Plan: Is Going To Such Extremes Worth It?

Omega-3 fatty acids, specifically those in algae oils and fish may increase the levels of leptin, a fullness hormone, in obese people (24). Consume other healthy fats from natural sources like avocados, olive oil, nuts and seeds to control your hunger. Note that diets that are very low in fat may increase your hunger, instead of reducing it, so consider following low-fat diets in moderation.

Unlike other foodstuffs, fiber does not break down to be digested, it therefore stays in the body for a longer period and slows down digestion, making you feel satisfied all day long. Fiber-rich foods stretch the stomach, slowing its emptying rate and triggers the release of fullness hormones. More viscous, soluble fiber found in food such as oatbran, barley, legumes and psyllium may be more effective in reducing appetite compared to the less viscous ones, while fermentable fiber in the bowel produces short-chain fatty acids which may help promote feelings of fullness and nourish the colon wall (36). High-fiber diets are linked to lower obesity rates, and a 2015 review on Trends in Food Science & Technology concluded that foods high in protein and fibre are effective at generating satiety, because of their breakdown and release of nutrients (25).

Foods rich in healthy fibers include beans, pulses, whole grains, vegetables, chia seeds, almonds, apples, and avocados. When it comes to supplements, Glucomannan, essentially a complex polysaccharide carbohydrate found in the konjac plant is very high in fiber, but very low in calories. It has  a long-chain structure that makes it difficult for the gut to digest quickly. Some clinical trials confirm that it reduces appetite because its gel-like consistency expands in their stomach, tricking the brain into believing that your stomach is full (19). Fenugreek is another soluble fiber which may delay stomach emptying, make you feel satisfied, and inhibit energy intake. Your total dietary fiber intake should be around 25 to 30 grams per day.

Carbohydrates from starch are nutrient-rich, therefore,may make you fuller, while complex carbs are digested slowly, reducing your appetite and satisfying your hunger. These can be found in whole wheat bread, whole grain pasta, brown and wild rice, and quinoa.

When dieting, opt for high-nutrient, low-calorie food suchs as fruits, vegetables, whole grains and beans,which may prevent the stomach from growling, and at the same time allow you to burn more calories than you consume.

Solid calories may be more effective in stopping hunger than liquid ones, one reason being that the solids require more chewing therefore more time for the fullness signal to reach the brain. Also, more time for chewing allows them to be in contact with the taste buds for a longer period, promoting the feeling of satisfaction. One randomized controlled trial in the journal Appetite concluded that bite size and oral-sensory exposure time may lead to higher satiation within a meal for equal calories (26).

Drinking water just before every meal may leave you more satisfied, fuller, and less hungry after eating. In a randomized controlled trial published in the European Journal of Nutrition, it was established that consuming 568 ml water as a preload immediately before a meal minimizes calorie intake, and might be an effective way of suppressing energy intake and help in managing weight (20). It is believed that this amount of water is enough to stretch the stomach and trigger it to send signals of fullness to the brain. Since water empties from the stomach very quickly, it is recommended that you drink it just before the meal for it to be effective in controlling hunger (2). Another study in the Journal of Natural Science, Biology and Medicine concluded that drinking excessive water played a role in reduction of weight, body fat, and appetite suppression (15).

Taking soup before a meal may have the same effect as water. It has been established that taking a preload of low-energy-dense soup, in various forms, may make you feel fuller, allowing you to consume satisfying amounts of food (28).

Is caffeine an appetite suppressant? Yes. Taking coffee may be your answer to how to suppress appetite. One study shows that drinking decaffeinated coffee may acutely decrease hunger and increase the satiety hormone peptide YY (PYY), which is produced in the gut in response to eating, promoting a feeling of satisfaction (10). Another review established that taking caffeine 30 minutes–4 hours before a meal may influence appetite hormones, gastric emptying, and feelings of hunger (7). However, some studies show that the effect of coffee on appetite varies according to gender, whereby there was no effect in women (8). The effects of decaffeinated coffee may last for up to 3 hours after consumption.

The bitterness of dark chocolate may suppress appetite better than milk chocolate, as confirmed in a 2011 Nutrition & Diabetes publication which found that participants of the study felt more satiated, less hungry, and had lower ratings of potential food consumption after drinking dark chocolate than after taking milk chocolate (13). Chocolate bars with about 70% cocoa contain enough bitterness to control your appetite. Note that the stearic acid in dark chocolate may also help slow down digestion, thus increasing the feeling of being full. Additionally, it has been established that smelling this treat may decrease hunger hormones as much as actually eating it (5). Therefore, dark chocolate promotes satiety, lowers the craving for sweet foods, and suppresses energy intake, in comparison to milk chocolate.

Did you know that consuming small amounts of ginger powder may increase fullness and reduce appetite? Other than reducing nausea, inflammation, muscle pain, and blood sugar levels, ginger may also help curb your appetite. One research showed that ginger consumption resulted in improved thermogenesis and reduced feelings of hunger (16). There is need for more studies to be carried out on this topic to establish for a fact that indeed the thermic effect in ginger may lead to hunger suppression.

Since the brain plays a huge role in deciding when and what you eat, concentrating when eating may help you eat less and control your hunger. When you eat quickly or while distracted, the brain may fail to recognize signals of hunger and satisfaction. Mindful eating may also help you concentrate on quality instead of quantity, therefore minimizes binge and comfort eating (21). One study in the  Appetite Journal concluded that those who ate in the dark unknowingly consumed considerably larger portions of food than those who ate in the light (14). Also, visualizing the food you eat may trick your mind into believing you have already eaten them, thus decreasing your craving for them.

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Capsiate in sweet peppers and capsaicin in hot peppers may help in hunger control by making you feel satisfied (31). However, they should be purposefully added to the meals because they may lead to resistance effects. Another study in the Physiology & Behavior journal established that although the urge to eat fatty, salty, and sweet foods tended to be decreased more in non-users than users after a 1 gram of red pepper test load, it did not vary after a test load with no red pepper, suggesting that people may become desensitized to the effects of red pepper with long-term spicy food intake (32).

Other than the above, honey may suppress the hunger hormone ghrelin, making people feel fuller for longer, therefore, instead of sugar, you could use honey. Also, Griffonia simplicifolia, Caralluma fimbriata, and Garcinia cambogia have compounds which may help boost serotonin levels in the brain, increasing fullness levels and decreasing carb intake (1).

Other non-diet measures to curb your appetite

Stress may increase your desire to binge eat and may encourage you to eat non-nutritious foods. Excess stress raises hormone cortisol levels, which may increase the drive to eat and increase food cravings (34). Research shows that mindful-based interventions may alter obesity-related eating behaviors, particularly emotional eating, binge eating, and external eating, therefore, you should try relaxing through practicing yoga and meditation, sleeping better, and socializing to tackle stress that may increase your hunger (21).

Read More: Meditation and Stress: How Can Meditating Reduce Anxiety?

Working out before eating has been established to be an effective natural appetite suppressant. In one systematic review, it was concluded that an acute short period of intense exercise may impact on appetite by suppressing the levels of acylated ghrelin while simultaneously raising the levels of fullness hormones PYY, GLP-1, and PP that may contribute to alterations in food and drink intake after acute workout (4). Also, this comparative study in the Journal of Applied Physiology found that exercising minimized neuronal responses in the brain areas consistent with minimized pleasure of food, reduced incentive motivation to eat, and reduced anticipation and consumption of food (4). Therefore, both resistance and aerobic workouts may increase fullness hormones, helping decrease your appetite and calorie intake.

The hormone that triggers appetite and energy balance is called neuropeptide Y (NPY), therefore, when the NPY levels are high, your appetite goes up. Research shows that body fat, particularly the one found around organs may increase NPY production (23). Therefore, losing weight around your waist may help minimize hunger and appetite levels.

Other than making you relax, quality sleep in itself may help curb your appetite. One clinical trial in the Annals of Internal Medicine established that short sleep duration is linked to decreased leptin levels, increased hunger and appetite, and increased ghrelin levels, and in another 2013 stuy, short-duration sleepers had lower satiety quotients than those who slept for the recommended hours (6, 27). Therefore, it is important to get at least 7 hours of sleep every day to control your hunger throughout the day.

Note:

Other tips to suppress your hunger are:

The stomach is like a rubber band, therefore it is flexible and can change in size. The elasticity can make it quickly snap back to normal size after a  huge meal, but it may not continue to get smaller even if you start eating much less because once you become an adult your stomach remains almost the same size.

Control of your appetite plays a big role in your weightloss journey; however, instead of worrying about how to decrease your appetite permanently, focus on natural appetite suppressants that will help you control hunger in a healthy way. You need to eat right to focus on a healthy lifestyle that will help you manage your appetite and hunger pangs. Remember to consult a dietitian to discuss your options so that you can know how to improve your eating habits and reconnect with your appetite cues in a healthy and effective way.

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

You may have good intentions to limit your portions, but what happens when your appetite or cravings kick in? Your appetite is influenced by more than hunger. It's also influenced by the sight of food, the ambience of the room, and what the people around you are eating. That's why it's important to pay attention to external cues that tend to trigger overeating—for example, the size of your dinner plates.

It's also helpful to pay attention to your body's internal cues. Do you eat when you're actually hungry, or when you're bored? Do you tend to stop as soon as you're satiated, or keep eating until your plate is clean? Your own body and emotional state will serve as a better guide than a calorie count. Notice whether you tend to eat more in response to stress, anxiety, or nervousness, and think about strategies to avoid overeating when those moods strike.

Here are some ways to counteract common eating cues:

Hide snack foods—or better yet, don't buy them. People joke about the "see food" diet—you see it, you eat it. But it's not really a joke. You do tend to eat more snack foods if you see them lying around. If you have snack foods, put them in the back of a drawer, where you won't be tempted by the sight of them.

Serve in the kitchen. To discourage second helpings, pre-serve your portions onto each plate in the kitchen rather than bringing serving bowls to the dining table. Keeping the remaining food off the table makes it less likely you'll reach for more.

Don't multitask. Keep meals free of distractions: don't drive, watch TV, read, check email, or engage in another activity while eating. All of these can result in mindless eating. Instead, find a quiet spot and just sit down and eat. Multi-tasking while eating makes it easy to consume more food without even realizing it—while you're reading or working on the computer, for example. In contrast, mindful eating—paying attention to what you're eating, while savoring the flavors, aromas, and texture of your food—can help you enjoy your meals more and eat less. (That goes for snacks, too.) If you're eating on your feet, you're not paying attention to your food.

A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:

Not all foods satisfy hunger equally. Compared to carbohydrates, protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer.

A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control.

The Dietary Guidelines for Americans recommend the following high-protein foods:

The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.

Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal.

Another study, which looked at appetite in 50 overweight females, showed that drinking 1.5 liters of water a day for 8 weeks caused a reduction in appetite and weight, and also led to greater fat loss.

A soup starter may also quench the appetite. Research from 2007 showed that people reported feeling fuller immediately after the meal if they had a liquid starter.

Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day.

Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates.

On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at.

More research is needed to identify which sources of fiber are the most effective for suppressing appetite.

Healthful high-fiber foods include:

Exercise is another healthy and effective appetite suppressant.

A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.

They found lower levels of ghrelin in the body, a hormone that makes us hungry, and higher levels of “fullness hormones” such as PPY and GLP-1.

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise. Yerba Maté is available for purchase online.

Dark chocolate has been shown to suppresses appetite compared to milk chocolate. One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate.

Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness, possibly because of its stimulating effect on the digestive system. This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online.

Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating.

However, dieting does not have to mean going hungry. Some foods are high in non-caloric nutrients like vitamins, minerals, and water but remain relatively low in calories. These include vegetables, fruits, beans, and whole grains.

Eating a large volume of these foods will stop the stomach from growling and still allow a person to burn more calories than they consume.

Comfort eating due to stress, anger, or sadness is different from physical hunger.

Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food.

Mindfulness practices and mindful eating may reduce stress-related binge eating and comfort eating, according to one review. Regular sleep, social contact, and time spent relaxing can also help tackle stress.

The brain is a major player in deciding what and when a person eats. If a person pays attention to the food they are eating instead of watching TV during a meal, they may consume less.

Research published in the journal Appetite found that eating a huge meal in the dark led people to consume 36 percent more. Paying attention to food during meals can help a person reduce overeating.

• Eat more protein and healthful fats.
• Drink water before every meal.
• Eat more high-fiber foods.
• Exercise before a meal.
• Drink Yerba Maté tea.
• Switch to dark chocolate.
• Eat some ginger.
• Eat bulky, low-calorie foods.

By Jennifer Cohen

After reading the article below, you'll be headed to Home Goods for a new dining set, candles and light bulbs. You may be holding your nose as you take the dog for a walk. Why?? Because these random actions can help you kill cravings and drop pounds.

1. Pinch your nose or earlobes for 10 seconds. This is an ancient acupressure secret - acupuncturists believe that these pressure points restore balance in your energy, as imbalances and blockage of energy cause cravings. Weight loss patients who used acupressure techniques were able to maintain their weight loss better than those who didn't use it, a study published in the Journal of Alternative and Complementary Medicine showed.

2. Lighten up and use brighter bulbs in your dining room. Dim lights lower your inhibitions, and let you feel better about eating more. 100 watt bulbs work well; just make sure your fixtures can handle them.

3. Add Vinegar to your diet. Apple cider or organic red wine fit the bill. Vinegar improves digestion by keeping food in the stomach longer, reducing the hunger hormone ghrelin. You'll feel full for longer. Vinegar also helps prevent blood sugar spikes after a meal, helping cravings for 3 hours after.

4. Make every meal a blue plate special. I know this sounds strange but research shows that blue is a natural appetite suppressant because the color is almost never found in natural foods, so our bodies have no natural appetite response to blue. Red, yellow and orange have been shown to increase your appetite and make you eat more!

5. Boost your Magnesium. Intense chocolate cravings can be signs of magnesium deficiency. Eat more leafy green veggies, they're full of magnesium, and can help you fight off stress and discourage intense cravings.

6. Light a vanilla scented candle. There's a theory that the scent reduces sugar and chocolate cravings, as immersing yourself in a scent all day will desensitize you. Readers Digest called it the Christmas Dinner Syndrome, when the person who's been cooking doesn't eat as much as their guests because they've been smelling dinner all day.

7. Brush your teeth. Minty toothpaste cleanses your palate and will kill the taste of anything you crave. You're much less likely to snack if you've just brushed your teeth - anything you try will taste awful!

8. Eat balanced meals. You have cravings when you're stressed or malnourished. If you're nutritionally satisfied, you're less likely to have cravings in the first place. Eat Protein with every meal, and you'll find yourself craving less unhealthy stuff later in the day.

9. Cut out sweeteners in your morning coffee. They spike your insulin levels which leave you with a huge drop later, causing you to crave more! If you must use a sweetener, use truvia; it won't cause such extreme insulin level changes. In 2008 the FDA approved stevia products for food and drink, as they have no known side effects.

10. Wait 15 minutes. ALL cravings pass, and if you can distract yourself for 15 minutes with a short burst of exercise you will burn calories and release some endorphins while forgetting about that treat! Try a brisk walk around the block, climb a few flights of stairs or do 20 push-ups.

And if you still need an extra cravings killer, read my article "6 Disgusting Things you’re eating (And You Don't Even Know It!)" You'll be too grossed out to reach for the sweets!

Want more tips from Jennifer? Like her on Facebook.com/therealJenniferCohen and follow her on twitter @therealJenCohen.