Appetite is both a physical and a psychological phenomenon. When we come across a good-looking and smelling plate, our body is physiologically stimulated. It is good for a person to have a healthy appetite, but an unnecessary increase in appetite can cause many problems.
There may be an increase in appetite for more than one reason. Unhealthy lifestyle, mood, depression, distress, fear, tension, stress, and emotional factors. In addition, premenstrual syndrome, low blood sugar can cause an appetite in cases such as excessive work of the thyroid glands, diabetes, and pregnancy.
Depending on the reasons for the increased appetite, it may take a few days or longer. It can lead to increased appetite, an unhealthy diet, weight gain, and many health problems.
Foods That Suppress Appetite
1. Oatmeal
You can feel full for a long time by eating a bowl of oatmeal. Because oats contain fiber, it helps to increase hormones that regulate appetite.
In addition, oats also speed up the body’s fat-burning process and lower bad cholesterol.
A little cinnamon powder can be added to increase the satiating effect of oatmeal.
2. Apple
Apple is one of the foods rich in fiber. It helps keep appetite under control.
In addition, apples are one of the foods that help to lose weight. It prevents a sudden drop in blood sugar. It also increases the energy level.
You can eat all kinds of apples. It is necessary to consume the apple with its peel.
3. Yogurt
Yogurt is an excellent source of protein. It is also a super help to suppress our appetite. It helps us keep our hunger under control throughout the day.
It also has the potential to burn fat. According to research conducted at the University of Tennessee, eating at least 3 servings of yogurt a day accelerated weight loss.
You can make your yogurt at home with reduced-fat milk. You can also add your favorite fruits to it.
4. Flaxseed
Flaxseed, which is rich in fiber, omega-3 fatty acids, and protein, is also an important helper to suppress our appetite. Flaxseed creates a feeling of satiety for a long time.
We can sprinkle flaxseed on our yogurt and salads or take it in the morning on an empty stomach.
5. Avocado
Avocado suppresses the appetite and prevents the feeling of hunger. After eating avocado, it takes a long time for the body to digest the avocado, so we feel full for a long time.
In a recent study conducted by Yeshiva University Albert Einstein College of Medicine in New York, it was found that the high amount of oleic acid (a monounsaturated fatty acid) in avocados helps suppress appetite and supports weight loss.
Since avocado has a high calorie and fat content, it should be consumed in moderation.
6. Green Tea
You can consume green tea hot or cold between meals. After drinking green tea, our body secretes a large amount of Leptin (satiety hormone), which causes us to feel less hungry. Green tea also regulates our blood sugar. It prevents the rise of blood sugar.
Also, green tea; Is full of minerals such as vitamin c, carotenoid, zinc, selenium, and chromium.
Drinking 2-3 glasses of green tea daily will help us lose weight as well as keep our appetite under control.
7. Almonds
Almonds can prevent us from overeating. Almonds are a rich source of polyunsaturated and monounsaturated healthy fats. These healthy fats also keep our cholesterol in balance. After eating almonds, we feel full for a long time because it takes time to digest. Therefore, it is a good source of fiber to suppress our appetite.
Almonds have also been shown to be an ideal aid for weight loss, according to a study presented at the 2006 Obesity Society Annual Scientific Meeting.
When you feel hungry during the day, you can suppress your hunger by eating a few almonds.
8. Hot Pepper
Spicy foods such as hot peppers give the body a feeling of fullness for a long time. It also allows you to lose weight quickly by increasing your metabolic rate.
You can eat pepper dried, cooked, or powdered to keep your appetite under control. Hot pepper can be eaten raw. You can also drink hot pepper tea by adding a pinch of hot pepper to a glass of hot water.
9. Green Leafy Vegetables
Green leafy vegetables reduce hunger signals emitted by the brain. Because it is rich in fiber and water, it suppresses appetite and helps you lose weight fast.
You can drink it by making soup with spinach, chard, mustard greens, cabbage, or asparagus. These vegetables are both nutritious, filling, and delicious.
10. Egg
Eating eggs as a snack between meals instantly curbs the appetite. Thanks to the high protein content in the egg, you will feel full and energetic for hours.
Studies have shown that those who have breakfast with eggs stay full longer than those who make it with cereal.
If you have a sudden and persistent increase in your appetite, you should consult your doctor.