How to control your appetite naturally

Hunger is an important, natural reminder for people to keep their bodies fueled. But often, an appetite can come back even when we have eaten enough.

High appetites can be caused by the types of food we eat, the way we eat them, and diet plans that leave a person feeling hungry, among other reasons. Weight loss pills make big claims, their effectiveness is uncertain, and they often come with dangerous side effects.

The following techniques are natural, risk-free methods to suppress appetite. They can be in action to tackle hunger cravings in a healthful way.

1. Eating more protein or fat:  Eating foods rich in protein can help reduce hunger cravings. Not all foods satisfy hunger Protein and fats are better than carbohydrates, especially those high in sugar.

Studies consistently show that they are essential for satisfying hunger and keeping people full for longer.

Protein-rich foods recommended by the Dietary Guidelines for Americans include:

lean meats
eggs
and peas
nuts
soy products
Greek yogurt

Foods that are good sources of fats include:

nuts
seeds
avocado
olive oil
cheese
coconut
grass-fed butter
eggs

2. Choosing high-fiber foods:  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. The introduction of extra fiber into the diet was effective in the process. More research is needed to identify which sources of fiber are most effective for suppressing appetite.

High-fiber foods include:

whole grains
beans and pulses
fruits, apples and avocados Including
almonds
chia seeds
vegetables

3. Drinking more fluids:  Drinking a large glass of water, and less hungry after the meal.

Another study, which looked at appetite in 50 overweight females, caused a decrease in weight and weight in the diet. A soup starter can also quench the appetite. Research from 2007 showed that people reported feeling full after the meal if they had a liquid starter.

4. Eating large volumes of the right foods:  Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating.

Dieting does not mean hungry. Some foods are high in nutrients and energy, but low in calories. These include vegetables, fruits, beans, and whole grains. Eating a large volume of these foods will allow the stomach to grow and still allow a calorie deficit.

5. Practicing mindful eating:  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. Another article showed that mindfulness might reduce binge eating and comfort eating, which are two significant factors that influence obesity.

The National Institute of Health recommend using mind and body-based techniques, such as meditation and yoga, to curb appetite.

6. Exercising: 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.

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

Binge eating and eating non-nutritious food. Mindfulness practices and mindful eating can reduce stress-related eating and eating habits, according to one review. Regular sleep, social contact, and time can also help tackle stress.

Have you tried any of these natural ways to control your appetite?