When first starting a new diet or eating plan, it can be hard to fight off hunger or junk food cravings. Old habits are hard to break, especially if you are used to eating processed food. The transition to healthful, whole foods isn’t always easy.
Additionally, if you are aiming for fast weight loss, then you will need to create a calorie deficit which means you won’t be eating the same amount of foods that you are used to.
Appetite suppression is a useful tool when trying to lose weight. It can happen in different forms (like over-the-counter supplements and prescription medications), but the most natural way is through foods that curb appetite.
With these appetite suppressant foods, you not only get the benefit of curbing your hunger, but also important nutrients like fiber, protein and vitamins.
Incorporating natural diet suppressants such as fiber-rich foods and spices is a simple strategy but it can be effective to help reach your health goals. Research shows that making small changes to your diet results in better long-term health outcomes.
In the article below, we’ll explore the factors that influence appetite, the benefits of natural hunger suppressants, and a list of some of the best appetite suppressing foods to help you lose weight fast.
Appetite is someone’s desire to eat food. It is influenced by a variety of factors, which can be difficult when trying to lose weight quickly. Things like stress, diet, exercise, and certain medications can affect your appetite. It’s important to address some of these issues if you feel that your appetite is overactive.
Your appetite is there to protect your body and ensure you have enough energy to maintain daily functions, but sometimes it can become dysregulated.
Certain diets and weight loss strategies can actually decrease your appetite. Intermittent fasting, for example, works by limiting the time you consume calories and influences when hunger hormones are released. Intermittent fasting can speed up weight loss results when combined with a healthy diet.
Natural appetite suppressant foods are a healthy way to decrease your appetite while losing weight. Below is a list of some of the best natural appetite suppressant foods for fast weight loss. When eaten in moderation, these foods will help to control your appetite and provide essential nutrients important to your overall health.
15 Natural Appetite Suppressant Foods For Fast Weight Loss
1. Green tea
For those that don’t drink coffee or want less caffeine, green tea can be a good alternative to coffee. Green tea also offers other health benefits like antioxidants which support the immune system and catechins which offer anti-inflammatory benefits.
Try swapping green tea for an afternoon coffee or use during a time of the day when you feel junk food cravings.
Avocados contain both fiber and a high amount of monounsaturated fats which will increase satiety and offer heart health benefits. According to the American Heart Association, monounsaturated fats help reduce cholesterol levels in your blood.
Healthy fats will keep you fuller for longer periods of time and therefore curb your appetite. In a study that looked at satiety effects of avocados versus carbohydrates-only at breakfast, participants reported greater feelings of fullness after replacing some carbs with avocados.
Beans are a top choice of natural appetite suppressant foods for weight loss. This is due to the fact that they are high in both fiber and protein.
For example, 1 cup of chickpeas provides 14.5 grams of protein and 12 grams of fiber. Consuming adequate protein while trying to lose weight is essential as protein can help increase satiety and protects fat-free mass.
Kale (and other leafy greens) are what is known as nutrient-dense foods. This means that kale and other leafy greens contain high amounts of nutrients without being high in calories. Kale, for instance, contains vitamins B6, A, C, and folate.
Leafy greens are also high in fiber. When eating these foods, you will feel fuller due to the high fiber content without consuming a large amount of calories. Kale makes the perfect natural appetite suppressant and can be added to smoothies or used as a salad base.
5. Cayenne pepper
Not only does cayenne pepper add a delicious spicy flavor to foods, but it’s also a natural hunger suppressant. The main ingredient in cayenne pepper is capsaicin, which is a thermogenic chemical.
Research shows that capsaicin can increase satiety and speed up metabolism. Other spices such as ginger, turmeric, and cinnamon may also affect energy metabolism. Simply add a dash of cayenne pepper to dishes like soups, stews, and curries.
6. Flax seed
Research shows flax seed has the potential to naturally decrease appetite and hunger. With a mix of both fiber and omega-3 fatty acids, flax seeds work to keep you full and decrease appetite.
It’s important to drink plenty of water when incorporating flax seed in your diet. Flax seed is usually ground when added to smoothies, protein shakes, or oatmeal.
Soup is one of the best natural appetite suppressant foods for weight loss. Broth-based soup is an excellent choice for those wanting to lose weight because of its high water content and versatility to add other natural hunger suppressants.
Start with a broth base and add fiber rich vegetables (think sweet potatoes, kale, carrots, celery), lean proteins (like chicken breast, beans, or lentils) and a dash of spice and you’ve created an ideal meal for weight loss.
Nuts make for a filling snack because of the fiber, protein, and healthy fats. Almonds, in particular, have been shown to reduce cravings and control appetite.
Different types of nuts contain different nutrients such as vitamin E, vitamin K, magnesium, potassium and selenium. To incorporate more nuts in your diet, try adding chopped walnuts to a bowl of oatmeal or top your salad with sliced almonds.
While technically not a food, drinking coffee can certainly curb your appetite. Coffee contains caffeine which has been shown to reduce calorie intake if consumed shortly before a meal.
Just make sure to keep your coffee consumption in check as too much caffeine can cause feelings of anxiety.
Apples are a natural appetite suppressant due to its combination of fiber, nutrients, and water content. Apples contain polyphenols and have been shown to promote weight loss.
The high water content adds volume which promotes fullness without extra calories. One apple with the skin has around 5 grams of fiber. The sweetness of apples also makes a great substitution when craving a sugary snack.
Farro is an ancient grain that is similar to brown rice but is packed with fiber, nutrients and even some protein. A ¼ cup serving of farro provides 5 grams of fiber and 6 grams of protein.
This complex carbohydrate will keep you fuller than other types of carbohydrates. It has a nutty and rich flavor, making it the perfect substitute for any dishes with brown rice.
Eggs make the list of natural appetite suppressant foods for weight loss due to their high protein and nutrient content. One egg provides 12 grams of protein and egg protein specifically has been shown to reduce appetite.
Eating an egg or two with breakfast is a good source of lean protein which will help reduce cravings the rest of the day.
Did you know that chocolate is actually an appetite suppressant? More specifically, dark chocolate over milk chocolate has been shown to promote satiety and curbs the desire to eat more sweets. This is likely due to dark chocolate’s bitter taste.
A small amount of dark chocolate (at least 70% cacao) can help fight off a sweet tooth to stay on track with your weight loss goals.
14. Sweet potatoes
Full of vitamins and fiber, this vegetable is a great addition to foods that curb appetite. Sweet potatoes are loaded with vitamin C and vitamin A as well as about 4 grams of fiber.
Use sweet potatoes in place of white potatoes for their appetite suppressing effects.
Oats make the natural appetite suppressant foods list due to their high fiber content. Oats contain a type of fiber called soluble fiber. Soluble fiber forms a gel-like substance in your stomach which delays nutrient absorption and makes you feel fuller for longer.
Oats are also rich in beta-glucan which studies show the positive effects this has on keeping blood sugar levels steady. It’s easy to incorporate oats in your diet in the form of oatmeal, used in baked goods, or even added to your smoothies.
In summary, suppressing your appetite with natural foods can be a healthy way to lose weight. Combined with things like physical activity, stress management, and mindfulness, adding these foods to your diet can help control your appetite and reduce junk food cravings.
It’s important to start out slow when adding new foods to your diet, especially if you are not used to eating whole foods. Making small changes now can lead to better, long-lasting results for weight loss and your overall health.