15 NATURAL APPETITE SUPPRESSANTS

What to eat to stop snacking, curb cravings and 

regain portion control - naturally

What to Eat to Lose Weight 

When you want to lose weight paying attention to what you eat matters. Not just in terms of calories but equally important is the type of food and how filling satisfying it is. Consuming simple carbs will have you hungry again in no time, cravings creep up on you and the hunger pangs strike. No matter your good intentions you end up eating more calories than expected. Sound familiar? So what can you do, the answer is to eat satisfying, filling and hormone happy foods. Here's my top 15 of every day foods to include:

Protein

Protein is well established as being key to weight loss. One study concludes “greater satiety, weight loss, fat mass loss, and/or the preservation of lean mass are often observed with increased protein consumption.” Protein  powder is a convenient way to ensure you get enough protein each day. A Pretty Pea shake gives you 19g per shake. Nuts and hard boiled eggs make perfect protein snacks too. 

Fibre

Soluble fibre absorbs water, delays stomach emptying and can increase fullness after eating. One study showed oats had a positive effect on satiety after eating. Sources of soluble fibre include lentils, beans, apples, kiwi, blackberries, nuts, and seeds,

Glucommanan

A soluble fibre from the Konjac Root. Not your everyday ingredient but we can't talk about appetite suppressants without giving mention to Glucommanan and it's superpowers. This fibre can expand up to 50x leaving you feeling satiated and slows stomach emptying. You can find Glucommanan in Shiritaki Noodles which can be eaten in stir-fry's, noodle bowls and soups and in Pretty Pea's Appetite control.

 

Bitter Greens

Bitter greens and digestive bitter wake up the digestive system and may also stimulate hormones that control appetite.. Try snacking on bitter greens, such as kale or turnip greens or bitter herbs such as artichoke before your meal.



Chicory Root

Chicory root is high in fibre and rich in inulin, a type of prebiotic fibre that the body can't break down and digest fully. It takes up room in your stomach and may delay stomach emptying which in turn suppresses appetite. Chicory is just one of the superfoods found in natural Pretty Pea Protein.

Ginger

Ginger is popular for it's properties that benefit the digestive tract, When it comes to appetite one study found that men who consumed ginger had a reduced appetite 3 hours later compared to those who hadn't consumed it.

Avocado

Avocado's are nutrient-dense, rich in dietary fibre, healthy fats, vitamins & minerals. A study found found that by replacing carbohydrates in a high carb meal with avocado instead increased feelings of satiety and increased the levels of hormones that control feelings of satiety. It's thought that the combination of fat and fibre of an avocado improved the feelings of fullness.

Dark Chocolate

A study showed that those who ate dark chocolate (70% cocoa), compared to those who ate milk chocolate were significantly more full and less hungry. It's believed that a compound in dark chocolate called stearic slows digestion, to help you feel fuller longer.

Almonds

Almonds are pretty perfect for snacking, packed with protein, healthy fats, and fibre, which all promote satiety. Add a small handful of nuts to your day or almond butter makes the pretty perfect combination with hydrating celery sticks.

High Water Foods

Staying hydrated is simple way to keep your body feeling satisfied. Women’s body’s are around 55% water – slightly less than men at 60%. Men typically have more muscle mass and women carry more bodyfat instead and fat tissue doesn’t contain as much water. Thirst can also be disguised as hunger and when dehydrated we go tired and this can lead to energy quick-fix cravings. Foods high in water content and fibre, such as celery make good choices. Perfect for those who like to graze throughout the day.


Garlic

Garlic contains oligo-fructose, a prebiotic fibre which can affect ghrelin, the hormone in control of feelings of fullness. One study found that those who had consumed an oligo-fructose supplement for 12 weeks had decreased ghrelin levels, plus increased levels of peptide YY, a hormone which promotes satiety after meals.

Get Spicy

Spicy foods can cause you to eat slower which can mean you eat less overall and they may also have a thermogenic effect in the body meaning they may increase the amount of calories your body uses during digestion. Try adding a teaspoon of cayenne or cinnamon to your meals to boost metabolism. Cinnamon has positive benefits on blood sugar levels plus one study showed that it may help delay the emptying of food from the stomach, keeping you fuller for longer. 

Caffeine

Caffeine is a natural appetite suppressant. A review paper in the International Journal of Food Sciences and Nutrition found that consuming caffeine between 30 minutes - 4 hours before a meal may reduce appetite. Limit caffeine to before 3pm to prevent disturbed sleep, as disturbed sleep not only makes you cranky but also hangry and increased appetite.. It’s also a good idea to follow your caffeinated drinks with a glass of water to further full your stomach whilst providing additional hydration.


Green Tea

Green tea has been shown to help with weight loss in the Cochrane Systematic Review of 14 studies. Over 12 weeks those who consumed green tea lost on average 0.2 to 3.5 kg more than those that didn't. Green tea is rich in antioxidant EGCG and is a useful energy boost when faced with an afternoon slump.


Matcha

Matcha contains a powerful antioxidant called ECGC. Research has shown that ECGC may be able to increase satiety. EGCG is also found in green tea but levels are much higher in matcha. Try switching up your morning cuppa.


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