Not feeling satisfied after eating can be a warning sign to review your diet, as hunger can be a sign that you are not getting all the necessary nutrients. If it is a situation that occurs on a recurring basis, it is recommended to consult a doctor, however, if it happens occasionally, you can consume natural appetite suppressants as a temporary solution.
“We always encourage patients to eat lots of protein and high-fiber foods because they keep you feeling fuller for longer,” Dr. Mir Ali, a bariatric surgeon and medical director of Memorial Care Surgical Weight Loss Center, told Women Health . If you’ve already included these nutrients and are still having trouble with your appetite, experts recommend adding one or two hunger suppressants to your diet.
“It may directly affect signals in your brain related to hunger or make you feel fuller for longer , helping you eat less between meals,” said Scott Keatley, a registered dietitian and co-owner of Keatley Medical Nutrition Therapy. He added, “Some may alter hunger hormones, such as ghrelin, which signals hunger; leptin, which signals satiety; or glucagon-like peptide-1, which is involved in appetite regulation.”
On the other hand, Keri Gans, author of The Small Change Diet, commented: “Natural suppressants are generally considered safe, but if you are taking any medications, you should talk to your doctor first , especially if you are choosing herbs or supplements.” She also stated that if someone focuses their diet on suppressing appetite it can cause a nutritional imbalance.
The best foods to control appetite
Foods rich in fiber
Fruits, vegetables, whole grains, legumes and oats are all high-fiber foods that can easily satisfy your appetite throughout the day. “Fiber, especially soluble fiber, expands in the stomach and slows digestion, helping you feel full between meals ,” Keatley said. Eating around 25 to 30 grams of fiber a day will be enough to maintain a balanced diet.
High protein foods
According to the U.S. Department of Agriculture (USDA), the best lean meat choices are lean ground beef, pork tenderloin and skinless chicken breasts . “These high-protein options are very filling and can prevent you from overeating later in the day,” Keatley said.
Protein powder
“Protein powder can be an easy way to increase your protein intake, which helps keep hunger at bay ,” Keatley said. Protein powders come in animal-based forms, which provide the essential amino acids your body needs, or plant-based forms, which don’t provide as many amino acids but are still good for optimal nutrition. Protein powders come in a variety of flavors and strengths , so you’ll want to choose based on your personal tastes.
Coffee
In a study conducted by the International Journal of Pharmaceutical Research , it was found that drinking 200-250 ml of coffee a day can help if the individual is trying to lose weight, which is a clear indicator that it can satisfy the appetite. “The caffeine in coffee may help suppress appetite, but the effect is probably short-term ,” said Gans. In addition, this infusion also stimulates a process called thermogenesis, which is the process in which the body produces heat.
Green tea
Green tea contains a substance called catechins that can help regulate hunger and stimulate metabolism . In addition, it contains a small amount of caffeine, which, as mentioned above, can temporarily curb appetite.
Foods high in water
“Staying hydrated can help keep hunger at bay ,” Gans said. Some foods that are high in water are mostly fruits such as cantaloupe, strawberries, apples, tomatoes, peaches, watermelon, cucumber, oranges, lettuce, peppers and celery. On the other hand, yogurt and skim milk, in addition to being high in protein, also contain a high water content.
Yerba mate
This herbal infusion is very popular in some areas of South America. Yerba mate contains caffeine and other compounds that act directly on hunger hormones and give a feeling of satiety for longer.
Fenugreek
“It is often used in supplement form to help control appetite,” Keatley said of fenugreek. The herb is high in fiber , which helps slow digestion and keep the consumer feeling fuller for longer.
