Almonds – They have everything good in a meal; carbohydrates, fiber, fat, protein, vitamins, and minerals. If you don’t have a nut allergy they are a great snack.
Water – If you drink water you feel full. In fact research has stated that sometimes the body indicates dehydration as hunger. So it could be that you are not really hungry but dehydrated and in need of water.
Ginger – Is also an appetite suppressant. Not only does it help suppress, but as mentioned on my blog before it helps with digestion once you do eat.
Avocado – Studies have shown that the body converts an acid contained in the avocado to a hormone that increases the feeling of satiety and fullness. But just as with almonds they do contain a high amount of fat so the key is still moderation.
Coffee – The caffeine, coffee stimulates the central nervous system and can suppresses the appetite. Suppressing the appetite yet drinking a lot of cream and sugar might not give you the result you want, so black coffee could be the answer. Don’t drink too much because then you could get jittery AND hungry!
Apples – With the fiber and the bulk an apple can help fill you up and help with regulating your system.
Sweet Potatoes – As a complex carbohydrate a sweet potato can give you the feeling of fullness and sustained energy.
Tofu – Studies have shown that the hormone peptide is an appetite suppressant. Tofu is a great source of protein and it is protein that is responsible for the release of this hormone. Helps explain why a breakfast with protein keeps you feeling full longer than one just full of simple carbohydrates.
Wasabi – Some say spicy foods make you feel full. If you like hot and spicy you can be the judge.
Green Tea – Research has proven that green tea helps you feel full. As with all of these listed, it really is up to you and what you think, but I am sure you have heard about the other benefits of green tea with its anti-oxidants. Remember unless you get decaffeinated green tea, it does have caffeine.
Oatmeal – Slow cook oatmeal has a lot of fiber. Fiber helps you feel full and stay full.
Green leafy veggies – With leafy greens it is fiber and the fact that you can eat a lot and actually GET full! So leafy greens actually fill you AND suppress the appetite.
Salmon – Salmon has Omega 3, fat helps you feel full. It also has protein.
Flax Seeds – Omega 3 and fiber. A winning combination.
Cinnamon – Since cinnamon helps stabilize blood sugar and there is a link between hunger and blood sugar levels, it is logical that cinnamon would help suppress or at least help stabilize the feeling of being hungry or full.
Pine Nuts – Remember, we have already said that protein helps suppress the appetite, well, Pine nuts contain the highest amount of protein of any nut or seed. They also affect the hormones that work to signal the brain that you’re no longer hungry.
Some of these can be eaten as a snack in between meals to help you from being too hungry and maybe eating something unhealthy. Or then can be added to a meal to help you feel more satisfied and stay full longer. Or you can combine them to help you keep from in between meal snacking.
You can add wasabi to your salmon. Throw some flax seeds, pine nuts, or almonds on your leafy greens. Sprinkle some cinnamon in your coffee. Add some ginger to your water. Apple in your oatmeal. Avocado and tofu? Either way you have some health natural ways to suppress your appetite and/or keeping you feeling full and satisfied. What do you think?
Terre Pruitt's Blog 