Curbing Appetite
Many individuals seek to lose excess weight and achieve a healthy weight. Several recipes can help curb appetite and diminish cravings for food or feelings of hunger. It is advisable to consult a doctor before following any natural methods or supplements to ensure they are suitable and followed correctly without harming oneself.
Increasing Water Intake
It is recommended to drink a large glass of water when feeling hungry, as this helps fill the stomach and reduce the desire for food, in addition to keeping the body hydrated and aiding in detoxification. To make this easier, one can prepare a glass of chilled water and add lemon slices or mint leaves.
Not Skipping Main Meals
It is advised to eat three main meals along with one light snack, distributing these meals throughout the day with less than four hours between them. This helps regulate hunger hormones and blood sugar levels, keeping in mind that meals should be healthy and the breakfast should be filling.
Eating Satiating Foods
Consuming foods rich in fiber, proteins, and Omega-3 fats contributes to feeling full for extended periods and reducing food cravings. Fiber can be obtained from vegetables and fruits, while proteins are found in skinless chicken, salmon, legumes, turkey, and soybeans; Omega-3 fats are present in fish. Additionally, consuming nuts when feeling hungry can effectively induce a feeling of fullness due to their richness in proteins, unsaturated fats, vitamin E, magnesium, and antioxidants.
Drinking Caffeine-Rich Beverages
Drinking coffee and green tea is suggested to curb appetite due to the appetite-suppressing effects of caffeine. Moreover, these beverages can boost metabolism, but it is advisable not to add excessive milk or sugar to achieve the desired benefits.
Consuming Soups and Salads
Eating soup or salad when feeling hungry helps soothe that feeling while obtaining a low-calorie meal. Experts recommend avoiding creamy or high-fat options, focusing instead on high-fiber and low-calorie varieties like bean soup or vegetable salad.
Drinking Milk
Drinking milk or consuming low-fat dairy products can suppress appetite due to their multiple beneficial proteins.
Eating Slowly
Eating slowly helps signal to the brain that the stomach is comfortable, which reduces the likelihood of overeating.
Using Smaller Plates
Eating from smaller plates can help consume less food without being aware of it. This way, individuals can feel satisfied without feeling deprived or craving more food.
Reducing Exposure to Psychological Stress
Experiencing psychological stress significantly raises cortisol levels and reduces satiety hormones, leading to increased food cravings. It is beneficial to adopt strategies for managing stress, such as exercising, drinking green tea, practicing yoga, and more.
