Suppressing your appetite is one of the most effective methods of weight loss. It is the ultimate example of the CICO diet technique (calories in calories out). Suppressing your appetite is also easier said than done.
Here are 11 examples of foods that can help you feel satisfied so that you avoid snacking when perhaps you shouldn’t be.
#1. Dark Chocolate
If you are trying to lose weight, chocolate would appear to be the enemy. However, when consumed in moderation, dark chocolate can be more of a friend than a foe. The difference between dark chocolate and the other options available is it contains 70% cocoa and less sugar and fat. Dark chocolate is also rich in polyphenols that can be beneficial for the health, but one of the most startling things about dark chocolate is it appears to have the ability to reduce levels of a hunger hormone called ghrelin.
A lot of people are aware avocado is a high-calorie fruit. That means avocado is probably best avoided, right? Wrong! Despite its natural abundance of calories, avocado is also a good source of oleic acid and there is evidence to suggest it has the ability to relay a signal to the brain that makes it think the stomach is full, it is also an ideal fat burner for women
#3. Greek Yogurt
A dairy delight that can be a pretty sweet weight loss aid. Greek yogurt is thick and creamy and high in protein. This allows it to make the stomach feel nice and full. It’s also a good source of calcium, and scientists have discovered increasing calcium intake can be a good way to encourage the body to start burning fat.
Scientific eggheads have discovered eggs can be exceptionally good for filling the stomach and may be able to keep it feeling full for up to 24 hours. However, poached, boiled or scrambled is probably the best way to go because frying them would add extra calories.
Nope! It’s not a joke. Popcorn has been shown to possess natural appetite curbing capabilities so, unless it’s been saturated with butter or toffee, this film-night favourite appears to be an acceptable snack. Popcorn’s value as an appetite suppressant is due to its high-fibre content and just three cups of popcorn is a sufficient amount to satisfy 70% of the body’s daily whole grain needs.
#6. Sweet Potatoes
Another unlikely addition to the list, sweet potatoes contains a form of starch that has the ability to resist the digestive enzymes that are responsible for breaking down carbohydrate. This means sweet potatoes remain in the stomach for longer, helping to satiate the appetite and keep the stomach feeling full.
#7. Konjac Root
Otherwise known as glucomannan, a soluble and fermentable dietary fibre derived from the root of the Konjac plant. Grown commonly in Asia it has been cultivated and used in the Western world as a main ingredient in many premier weight loss products. Glucomannan can absorb up to 50 times it’s weight in water. It is has been classed as safe to use and is a main ingredient in arguably the most popular female weight loss product, namely LeanBean. Glucomannan is also thought to be beneficial to the skin and improve the appearance of Acne.
#8. Snack Bars
Don’t get your hopes up. We’re not talking about all snack bars, and we’re definitely not suggesting you eat a Mars or a Snickers, but those flapjack-like cereal bars that are so easy to pick up from supermarkets, health food stores and so many other places can be a pretty good option if you are looking for a snack that will fill your stomach instead of making you feel hungry for more. Their value comes from the high fiber content, but it’s best to choose the ones that are sweetened with fruit rather than sugar.
Half a cup of rolled oats provides about five grams of dietary fibre so, unless you lace your morning bowl of oatmeal with lots of unnecessary sugar, honey, or jam will keep your stomach feeling full for a few hours. Oats also contain an appetite-regulating hormone called cholecystokinin so, although oatmeal is not a particularly exciting option, it’s an appetite suppressing food that can help you in a couple of ways.
Another sweet appetite suppressant that will probably come as a surprise. The liquorice-eaters who participated in one study achieved a body fat reduction of 4% simply by eating 3.5g of liquorice per day. The researchers put this down to the strong flavour providing a hunger suppressing effect. However, if you want to lose weight with liquorice you will need to keep it black. Liquorice Allsorts and other liquorice options will provide extra calories.
#11. Chewing Gum
Be it bubble gum or chewing gum, gum chewing appears to be good for suppressing the appetite, though we suggest you be a little calorie conscious when deciding on the most suitable brand. The researchers who discovered chewing on gum can be a good way to reduce hunger believe the effect is more attributable to the action of chewing, and its effect on the muscles in the jaw, rather than to any compounds that the gum provides.