To decrease appetite you must not skip meals, eat foods high in fiber and drink plenty of water. Some foods also help in the control of hunger, such as pear, egg, beans and cinnamon. Besides eating, having a good night's sleep is important for making hormones that are essential for the proper functioning of the body, preventing hunger from coming at all times.
See below for easy and practical attitudes that help reduce appetite:
1. If you feed every 3 hours
Eating every 3 hours avoids hunger because your body is always satiated, as well as helping to decrease the amount of food eaten at the next meal. When you are hungry, the tendency is to eat more, and you usually want calorie foods such as sweets, which contributes to weight gain. Therefore, small meals should be made every 3-4 hours, and examples of good choices for snacks are fruit, cookies without filling, and bread with cheese or butter.
2. Consume lots of fiber
The fibers are mainly present in fruits, vegetables and whole foods. They make the stomach become fuller, and prolong the feeling of satiety after meals. Strategies to increase fiber consumption are to buy rice, noodles, whole-grain bread and crackers, seeds like chia and flaxseed to put in juices or yogurts, occupy at least half a plate with salad, especially raw salads, and eat at least 3 fruits per day.
3. Eat before bed
Making a small snack before bed helps prevent hunger at night. A good snack tip for this time is chamomile or lemon balm with whole-grain toast, as tea soothes and prepares the body for sleep and toast satiety, avoiding night hunger.
4. Invest in good fats
Many people on a diet end up avoiding any type of fat, and the lack of fat increases the feeling of hunger. Thus, you should invest in the good fats present in fish meats, olive oil, avocados, peanuts and nuts, as well as giving more energy to the body, they prevent cardiovascular diseases and improve memory. See which foods are high in fats good for the heart.
5. Drink water
You should drink plenty of water because the signs of body dehydration are similar to the signs of starvation. Thus, increasing the consumption of water, teas or unsweetened juices helps to avoid the feeling of hunger, in addition to improving the body's functioning and skin health.
6. Sleep well
It is during sleep that the body eliminates toxins and produces hormones essential for body balance. Without sleep, your body will end up needing more food to produce energy and supply the need to stay alert, so it is common for anyone who has insomnia to get up in the middle of the night to eat.
7. Foods that inhibit appetite
Some foods have the property of inhibiting the appetite, like the pear, the pepper, the beans, the egg, the cinnamon and the green tea. One should consume these foods daily to achieve reduced appetite as they are rich nutrients essential for the proper functioning of the body. Learn the functions and how to introduce foods that reduce appetite and watch here a great tip:
8. Stop drinking soft drinks
Soft drinks are high in fructose, a type of sugar that when consumed in excess causes the reduction of the hormone leptin, which gives the feeling of satiety to the body. Thus, people who consume many soft drinks end up feeling hungry more often. Another substance rich in fructose is corn syrup, found in industrialized foods like honey, ketchup, cakes, brownies and biscuits.
9. Taking Supplements
Some supplements may aid in decreased appetite, such as L-carnitine and chitosan, which should be taken according to your doctor's or dietitian's advice. In addition to avoiding hunger, these supplements also help to burn fat. See other examples in weight loss supplements.
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