18 Science-Based Ways to Reduce Hunger and Appetite
To lose weight, you generally need to reduce your daily calorie intake.
Unfortunately, weight loss diets often lead to increased appetite and acute hunger.
This can make it extremely difficult to lose weight and keep it off.
Here is a list of 18 scientific ways to reduce excess appetite and hunger:
1. Eat enough protein
Adding more protein to your diet can increase feelings of fullness, helping you eat less and lose fat at your next meal.
For example, in weight loss studies, two calorie breakfasts were compared at the same time: one with eggs and the other with bagels.
The participants, who ate eggs for breakfast, lost 65% more weight and 16% more body fat over the eight-week study period.
High protein intake can help prevent muscle loss by losing calories daily to lose weight.
Approximately 20-30% of your total caloric intake or 0.45-0.55 g / pound (1.0-12.2 g / kg) of body weight appears to be sufficient to provide the benefits of producing protein.
SUMMARY:
Getting enough protein in your diet can stimulate weight loss, partially reducing your appetite.
2. Choose foods rich in fiber
High fiber intake causes the stomach to expand, slows down the rate of emptying, and affects full hormone secretion.
Furthermore, the fibers can ferment in the intestine. Produces short chain fatty acids to help improve feelings of fullness.
In fact, recent reviews have shown that adding high-fiber beans, peas, lentils, and lentils to your diet can increase your feeling of fullness by 31% compared to beans without beans.
Fiber-rich whole grains can reduce your appetite and help you feel full.
Eating an additional 14 grams of fiber per day can reduce your calorie intake by up to 10%. Over a period of more than 3.6 months, you can lose up to 4.2 pounds (1.9 kg).
However, recent reviews have noted less dramatic effects. It can be with different types of fibrous strands.
The more concentrated types of fiber, such as pectin, beta-glucans, and guar gum, appear to be more saturated than the less concentrated types of fiber.
Additionally, high fiber diets have been linked to a number of negative effects. High-fiber foods often contain many more beneficial nutrients, such as vitamins, minerals, antioxidants, and helpful plant compounds.
Therefore, choosing the right fruits, vegetables, beans, nuts, and seeds can also promote long-term health.
SUMMARY:
Following a diet rich in fiber can reduce your appetite and help you eat fewer calories. It can also promote long-term health.
3. Collect the liquid above the liquid.
Solid and liquid calories can affect appetite separately.
A recent review found that people who ate liquid snacks were 38% less likely to be compensated by eating less at the next meal, compared to solid snacks.
In the second study, participants who were fed semi-solid snacks had lower appetite, decreased appetite, and greater sensitivity to satiety than those who were fed liquid snacks.
Solids need to be chewed more, which can allow more time for the signal of fullness to reach the brain.
Scientists also believe that the additional chewing times allow the solids to stay in contact with the taste buds for longer, which can also stimulate feelings of fullness.
SUMMARY:
Eating instead of consuming your calories can help you eat less without feeling too hungry.
4. Drink coffee
Coffee has many health and athletic performance benefits and it can also help reduce your appetite.
Studies show that coffee increases the release of the peptide YY (PYY). This hormone is produced in the gut in response to food and promotes a feeling of fullness.
Scientists believe that PYY levels play an important role in determining how much you are likely to eat.
Interestingly, decaf coffee can reduce appetite the most, its effect lasts up to three hours after eating.
However, more studies are needed to determine how this works.
SUMMARY:
Drinking coffee, especially decaf, helps reduce appetite for up to three hours.
5. Fill with water
Drinking water before eating can help reduce your appetite.
It can enhance the feeling of fullness after eating and promote weight loss.
In fact, studies show that people who drink two glasses of water before meals eat 22% less than those who do not.
Scientists believe that about 17 oz (500 ml) of water is enough to expand the stomach to send a signal of satisfaction to the brain.
That being said, water is also known to drain quickly from the stomach. To make this tip work, it is best to drink water as close to food as possible.
Interestingly, starting your meal with soup can work the same way.
Researchers have observed that eating a bowl of soup just before a meal reduces appetite and reduces total calorie intake from food by about 100 calories.
SUMMARY:
Drinking low-calorie liquids before meals helps you eat fewer calories without leaving you hungry.
6. Eat carefully
Under normal circumstances, your brain knows that you are hungry or full.
However, these signals can make it harder for your brain to detect when eating fast or scattering.
One of the main aspects of eating bad is to focus on the food in front of you and eliminate this problem.
Research shows that practicing mindfulness while eating helps people to enjoy more pleasure than eating. This helps keep the focus on quality rather than quantity and can reduce biz-eating behavior.
There is also a link between hunger, satiety and what your eyes show.
One test offers participants two identical shakes. One was called "620 calorie consuming" and the other was called "120 calorie sensitive".
Although both groups consumed the same amount of calories, the levels of appetite hormone decreased the most for those who believed they drank “believing” drinks.
A drink containing more calories is believed to activate the feeling of fullness of the brain.
What you see can be influenced by how full you feel, and paying attention to what you eat can be very helpful.
SUMMARY:
Eating mindfuls has been shown to reduce appetite and increase feelings of fullness. It can help reduce your calorie intake and prevent bingeing.
7. Enjoy dark chocolate
The bitterness of dark chocolate is believed to help reduce appetite and reduce the appetite for sweets.
Researchers also believe that the stearic acid in dark chocolate can help slow digestion and increase the feeling of fullness.
Interestingly, only the smell of this treat can create the same effect.
One study found that eating only 85% of dark chocolate flavors reduced both appetite and appetite hormones.
However, more studies are needed to examine the effects of dark chocolates on full feeling.
SUMMARY:
Eating or smelling dark chocolate even helps reduce your appetite and craving for sweets.
8. Eat some ginger
Ginger has been linked to many health benefits. These include nausea, muscle aches, inflammation and low blood sugar levels.
Interestingly, recent research has added one more advantage to the list: appetite reduction.
One study found that eating 2 grams of powdered ginger mixed with hot water for breakfast reduced the feeling of hunger.
However, this study was small and people needed more research before reaching a firm conclusion.
SUMMARY:
Ginger can help reduce hunger pangs but more research is needed to confirm this effect.
9. Spice up your meals
Ginger may not be the only spice that reduces your appetite.
Recent reviews have examined the effects of green bell peppers found in sweet bell peppers and the capsaicin found in capsaicin.
These compounds have been found to help reduce appetite and increase feelings of fullness.
Additionally, the ability of these compounds to generate heat can also increase the amount of calories burned after ingestion.
However, these effects have not been seen in all studies and are still small. Also, people who consume these foods can often develop a tolerance to the effects.
SUMMARY:
Compounds found in hot and sweet peppers can help reduce appetite and increase satiety, but more research is needed.
10. Eat from small plates
Reducing the size of your dishes can help you reduce your food portions by knocking you out. It can help you eat less without feeling deprived.
Interestingly, this effect can fool even the most conscientious consumer.
For example, one study found that even nutritionists served 31% more ice cream when given a large bowl while unconscious.
Studies have shown that the more you have on your plate, the more likely you are to inadvertently eat more.
SUMMARY:
Eating from small plates can help you eat less by knocking you unconscious without increasing your appetite.
11. Use a large fork
The total amount of food you need can have a dramatic effect on the size of your silverware.
One study found that couples who used larger forks ate 10% less than those who ate with a smaller fork.
The researchers speculated that the small fork might give people the feeling that they were not making much progress in satisfying their hunger, leading them to eat more.
Note that this effect doesn't seem to apply to all pot sizes. Large serving spoons can increase food intake by up to 14.5%.
SUMMARY:
Using large forks can help reduce the amount of food needed before reaching fullness.
12. Exercise
Exercise is believed to reduce activity in brain regions associated with eating habits, resulting in less motivation to eat.
It can also reduce your appetite hormone levels, increasing feelings of fullness.
Studies have shown that aerobic and preventative exercises are equally effective in influencing hormone levels and the size of food eaten after exercise.
SUMMARY:
Both aerobic and preventative exercise help increase perfect hormones and reduce appetite and calorie intake.
13. Lose body fat around your waist
Neuropeptide hormone Y (NPY) affects appetite and energy balance.
Higher levels of NPY are believed to increase appetite and may even change the percentage of calories stored as fat.
Interestingly, researchers have found that body fat, especially that found around the organs, can increase NPY production.
Because of this, losing your moderate weight can help reduce your appetite and your appetite levels.
14. Get enough sleep
Getting enough sleep helps reduce appetite and protects against weight gain.
Studies show that too little sleep can increase appetite and cravings by up to 24% and reduce levels of certain hormones perfectly by up to 26%.
Studies have also shown that people who sleep less than seven hours a night have a 26% lower breakfast rate.
It's worth noting that several studies have linked it to less sleep, which is generally defined as less than six hours a night, with a 55% risk of obesity.
SUMMARY:
Getting at least seven hours of sleep each night can reduce your appetite during the day.
15. Reduce your stress
Excess stress is known to increase levels of the hormone cortisol.
Although the effects may vary from person to person, high court levels are generally believed to increase food habits and urge to eat.
The satisfaction of the stress peptide YY (PYY) can also lower hormone levels.
In a recent experiment, participants consumed an average of 22% more calories after a stress test than a non-stress version of the same test.
Finding ways to reduce your stress levels can not only help control appetite, but also reduce your risk of obesity and depression.
SUMMARY:
Reducing your stress levels can reduce cravings, increase satisfaction, and protect against depression and obesity.
16. Eat omega-3 fats
Omega-3 fats, especially those found in fish and kalp oil, have the potential to increase levels of the full hormone leptin.
Eating a diet rich in omega-3 fats can also increase satiety when calories are limited for weight loss.
To date, these effects have only been observed in overweight and obese participants. More research is needed to see if the same applies to thin people.
SUMMARY:
Omega 3 fats help people who are overweight and obese to reduce their appetite. However, more research is needed in thin people.
17. Opt for high-protein snacks
Snacking is a matter of personal choice.
If this is part of your daily routine, you may want to choose high-protein snacks over high-fat snacks.
High-protein snacks can enhance the feeling of a full meal and reduce your total calorie intake during the next meal.
For example, high-protein yogurt reduces appetite more effectively than a high-fat cracker or a high-fat chocolate breakfast.
High-protein yogurt eaten at lunch, compared to the other two options, can help you eat about 100 fewer calories at dinner.
SUMMARY:
Eating a high-protein breakfast is likely to reduce appetite and prevent you from overeating at your next meal.
18. Visualize eating foods of your choice
According to some researchers, the idea of including yourself in the foods you want the most can actually reduce your desire to eat them.
In one experiment, 51 participants first imagined eating three or 33 M&M before gaining access to a bowl of candy. Those who imagined eating more M&M ate an average of 60% less candy.
The researchers found the same effect when they repeated the experiment using cheese instead of M&M.
It seems that visualization practice can drive your mind to the belief that you have already eaten the desired food, significantly reducing your desire for them.
SUMMARY:
Visualizing yourself about eating your favorite foods can reduce your desire to eat them.
BOTTOM LINE
Hunger is an important and natural signal that should not be avoided.
The tips mentioned here are some easy ways to reduce your appetite and cravings in food.
If you have tried these things but still feel like you are overly hungry, talk to a healthcare professional about your options.
Article source healthline.com
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