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How to control your appetite naturally

Gastric band Surgery In France 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 kinds 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 about suppressing appetite but 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 put into action to tackle hunger cravings in a healthful way. Natural ways to suppress appetite There is a range of things a person can due to reduce their appetite, including: 1. Eating more protein or fat high protein food Eating foods rich in protein or fat may help reduce hunger cravings. Not all foods satisfy hunger equally. Protein and fats are better than carbohydrates at reducing hunger, especially those high in sugar. Studies consistently show that protein and fats 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 beans 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. 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. High-fiber foods include: whole grains beans and pulses fruits, including apples and avocados almonds chia seeds vegetables 3. Drinking more fluids 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. 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 have to mean going 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 stop the stomach from growling 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 ofRead more…

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