Quick access to main page (top) Direct access to main contents Quick access to main page (bottom)

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

wikitree Views  

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.

wikitree
content@viewusglobal.com

Comments0

300

Comments0

[LIFESTYLE] Latest Stories

  • Beat Constipation: 4 Simple Habits for a Healthier Gut
  • Sweet Tooth on a Diet? 6 Tricks to Crush Sugar Cravings
  • 10 Dream Jobs: From Pet Lawyers to Iceberg Trackers, the World’s Most Unique Careers
  • Eat Less, Live Longer? Mice Study Reveals Surprising Twist on Dieting
  • Mediterranean Diet Benefits: Lower Heart Failure Risk for Women
  • Brown vs. White Eggs: Is There Really a Difference?

Weekly Best Articles

  • Bitcoin Surpasses $90,000, Jump Fuels Optimism for $100K Next
  • Trump vs. Musk: Who Will Be the Top Narcissist in Politics?
  • China’s Population Keeps Dropping, Needs Trillions to Avoid Collapse
  • Trump’s Change of Heart on TikTok: Will He Undo Biden’s Ban?
  • Could Elon Musk Shape Trump’s AI Future? Petition Calls for His Role
  • Forgotten Doorstop Turns Into $3.2 Million Masterpiece at Auction
  • Kim Jong Un Cracks the Whip: Everyone Must Love Him, No Exceptions
  • North Korea Jams GPS Signals, While Hackers Target South Korean Governement
  • South Korea’s Trade Strategy Amid Trump’s Second Term: Diplomacy or Defeat?
  • North Korea Could Send 100,000 Troops to Russia—What’s Really Happening?
  • Haitian Airlines Passenger Jet Struck by Gunfire Amid Growing Gang Violence
  • China’s Secret Weapon Against Trump’s Tariffs: Clean Energy & Global Markets

You May Also Like

  • 1
    North Korea Jams GPS Signals, While Hackers Target South Korean Governement

    WORLD 

  • 2
    South Korea’s Trade Strategy Amid Trump's Second Term: Diplomacy or Defeat?

    DEBATE 

  • 3
    North Korea Could Send 100,000 Troops to Russia—What’s Really Happening?

    ASIA 

  • 4
    Haitian Airlines Passenger Jet Struck by Gunfire Amid Growing Gang Violence

    WORLD 

  • 5
    China’s Secret Weapon Against Trump’s Tariffs: Clean Energy & Global Markets

    LATEST 

Popular Now

  • 1
    IMF’s $1.1 Billion Loan to Ukraine on Hold Amid Tax Bill Delays

    WORLD&nbsp

  • 2
    Satellite Images Reveal Massive Flood Damage in North Korea’s Chagang Province

    ASIA&nbsp

  • 3
    New North Korea-Russia Pact Promises Military Assistance in Case of Attack

    LATEST&nbsp

  • 4
    Ukraine on Edge as 50,000 Troops Mobilize—North Korean Soldiers Allegedly in the Mix

    LATEST&nbsp

  • 5
    U.S. Dollar Rises as Trump’s Policies Put Pressure on Global Currencies

    BUSINESS&nbsp

Weekly Best Articles

  • Bitcoin Surpasses $90,000, Jump Fuels Optimism for $100K Next
  • Trump vs. Musk: Who Will Be the Top Narcissist in Politics?
  • China’s Population Keeps Dropping, Needs Trillions to Avoid Collapse
  • Trump’s Change of Heart on TikTok: Will He Undo Biden’s Ban?
  • Could Elon Musk Shape Trump’s AI Future? Petition Calls for His Role
  • Forgotten Doorstop Turns Into $3.2 Million Masterpiece at Auction
  • Kim Jong Un Cracks the Whip: Everyone Must Love Him, No Exceptions
  • North Korea Jams GPS Signals, While Hackers Target South Korean Governement
  • South Korea’s Trade Strategy Amid Trump’s Second Term: Diplomacy or Defeat?
  • North Korea Could Send 100,000 Troops to Russia—What’s Really Happening?
  • Haitian Airlines Passenger Jet Struck by Gunfire Amid Growing Gang Violence
  • China’s Secret Weapon Against Trump’s Tariffs: Clean Energy & Global Markets

Must-Reads

  • 1
    North Korea Jams GPS Signals, While Hackers Target South Korean Governement

    WORLD 

  • 2
    South Korea’s Trade Strategy Amid Trump's Second Term: Diplomacy or Defeat?

    DEBATE 

  • 3
    North Korea Could Send 100,000 Troops to Russia—What’s Really Happening?

    ASIA 

  • 4
    Haitian Airlines Passenger Jet Struck by Gunfire Amid Growing Gang Violence

    WORLD 

  • 5
    China’s Secret Weapon Against Trump’s Tariffs: Clean Energy & Global Markets

    LATEST 

Popular Now

  • 1
    IMF’s $1.1 Billion Loan to Ukraine on Hold Amid Tax Bill Delays

    WORLD 

  • 2
    Satellite Images Reveal Massive Flood Damage in North Korea’s Chagang Province

    ASIA 

  • 3
    New North Korea-Russia Pact Promises Military Assistance in Case of Attack

    LATEST 

  • 4
    Ukraine on Edge as 50,000 Troops Mobilize—North Korean Soldiers Allegedly in the Mix

    LATEST 

  • 5
    U.S. Dollar Rises as Trump’s Policies Put Pressure on Global Currencies

    BUSINESS