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Appetite Rising? Try These 5 Foods to Feel Full and Stay Fit

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As autumn sets in, the drop in sunlight and cooler temperatures can trigger an increase in appetite, making weight gain more likely. So, how can you manage this seasonal surge in appetite? Here are five natural appetite suppressants that help you stay nourished while keeping unwanted weight gain at bay.

An image to aid understanding of the article. Tofu. / sungsu han-shutterstock.com

1. Low-Fat Protein Foods

Including low-fat protein foods like tofu, fish, eggs, and chicken in every meal can help reduce total calorie intake. Protein promotes the release of leptin, the hormone that signals fullness, while inhibiting the release of ghrelin, the hormone that triggers hunger, effectively regulating appetite.

Research from Jeju National University Hospital indicates that high-protein meals encourage the body to use more protein for energy, making weight loss more effective. To benefit from appetite control and weight loss, aim to have low-fat protein foods that makeup 30% of your daily calorie intake.

2. High-Fiber Foods

High-fiber foods such as vegetables, fruits, nuts, seeds, beans, and whole grains are crucial in appetite control. They slow the digestion and absorption of carbohydrates, gradually increasing blood sugar after meals, which helps regulate hunger. The recommended daily fiber intake for adults is 31 grams (1.1 ounces) for men and 25 grams (0.88 ounces) for women.

For example, one cup of kale (about 10 leaves) contains 6 grams (0.21 ounces) of fiber, one cup of barley provides 6 grams (0.21 ounces), one cup of steel-cut oats offers 4 grams (0.14 ounces), one cup of raspberries contains 9.75 grams (0.34 ounces). One cup of kidney beans delivers 19 grams (0.67 ounces) of fiber. Including various high-fiber foods in every meal can help you meet your daily fiber needs.

3. Green Tea

The caffeine and catechins in green tea help boost metabolism and suppress appetite. Caffeine acts as a stimulant, raising energy levels and curbing hunger, while epigallocatechin gallate (EGCG) activates metabolism, encouraging the body to burn more calories.

However, it is recommended that green tea consumption be limited to two or three cups per day. Each cup contains 30–50 milligrams (0.001–0.002 ounces) of caffeine, and the FDA advises a maximum daily caffeine intake of 400 milligrams (0.014 ounces) for adults. Exceeding this limit is not recommended.

An image to aid understanding of the article. Dark chocolate. / Igor Normann-shutterstock.com

4. Dark Chocolate

The polyphenols in dark chocolate act as antioxidants, slow gastric motility, and activate the brain’s satiety center, promoting the release of the GLP-1 hormone that helps prevent overeating. Research from the Advanced Food Research Center at the University of Copenhagen found that individuals who ate dark chocolate two hours before a meal consumed 17% fewer calories than those who had milk chocolate.

A research team from the University of Malaya reviewed 19 studies and concluded that dark chocolate consumption helps suppress appetite and supports weight management in overweight or obese individuals.

However, the fats and sugars in dark chocolate can diminish its weight management benefits, so it is essential to consume them in moderation.

5. Chili Peppers

Thanks to capsaicin, the compound responsible for their spiciness, chili peppers help reduce appetite and promote fat burning. Research from Maastricht University in the Netherlands found that eating chili peppers with meals enhances feelings of fullness and lowers the desire to consume additional foods afterward.

Moreover, a study from Weill Cornell Medicine in Qatar revealed that individuals who incorporated chili peppers into their meals ate less fat and fewer carbohydrates at their next meal.

For effective appetite control, gradually increasing the amount of chili peppers in small increments is advisable. Capsaicin can cause a burning sensation in the digestive tract, potentially resulting in discomfort or abdominal pain.

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