Always Hungry? Try These 5 Natural Appetite Suppressants


Nuts, apples and oats are natural appetite suppressants.
Nuts, apples and oats are natural appetite suppressants.(Photo: iStock/Altered by The Quint)

Always Hungry? Try These 5 Natural Appetite Suppressants

Raise your hands if:

1. You are always hungry
2. Sight of food makes you go weak in the knees

Either way, you would always find yourself binging on food. No wonder, obesity is one of the biggest challenges we are facing today with more and more people finding themselves on the wrong side of the weighing machine.

But if you find a solution that both satiates your hunger and also keeps the weight in check? Sounds too good to be true, eh? Well there exist natural appetite suppressants that keep those insidious hunger pangs in check. Not only would they slash the untimely gastronomical rumblings in your stomach, but also pave the way for a healthier, fitter you. Why not try them out?

1. Oats

Oats are ideal breakfast option for keeping hunger pangs in control.
Oats are ideal breakfast option for keeping hunger pangs in control.
(Photo: iStock)

A bowl of oats in the morning and you are good to go. Research suggests counting on oatmeal to keep you full longer. According to a study published in Annals of Nutrition and Metabolism, people who started their day with a bowl of oatmeal were found to less hungry at lunch time as opposed to those who munched on cold cereal. The findings of the research suggested,

Satiety was greater and ad libitum test meal intake lower after consuming oatmeal than after cornflakes, especially in the overweight subjects

Oats are high in carbs, take time to digest and are known to suppress the hunger hormone ghrelin. “Oats are a great source of both soluble and insoluble fibers. Eating food with lots of fiber will help you feel full for longer, so you’re more likely to stick to your calorie limit,” says Dr Rupali Datta, Consultant Nutritionist at Fortis Escorts.

Also Read: You’ll Love Your Oats! 5 Recipes to Make ‘Boring’ Food Tasty

2. Coffee

Coffee is a natural and perhaps the most widely known appetite suppressant.         
Coffee is a natural and perhaps the most widely known appetite suppressant.        
(Photo: iStock)            

Guess it’s time for some guiltless coffee indulgence and it’s not just us who is saying this. According to a study published in The American Journal of Clinical Nutrition,

Drinking a cup of coffee after a meal boosts metabolism and also promotes fat oxidation

Another study published in the Journal of the American College of Nutrition claims,

Decaffeinated coffee can acutely decrease hunger and increase the satiety hormone PYY.

Though research backs coffee as an appetite suppressant, Dr Datta takes an alternative approach and suggests turning to water instead. She says,

Next time you are ravenous, reach for a glass of room temperature water, it will calm down the hunger pang . Water adds volume and hydrates, probably this is what makes it work for suppressing hunger

What’s stopping you from reaching out to that glass of water?

Also Read: Coffee & Its Effects on Health: Should You Chug It or Chuck It?

3. Nuts

Almonds are perfect evening munchies. 
Almonds are perfect evening munchies. 
(Photo: iStock)

The high composition of healthy unsaturated fat, proteins and fiber explains the appetite-suppressing properties of nuts especially almonds.

According to a study published in the European Journal of Clinical Nutrition, almonds when consumed as a snack, reduce hunger during meal times.

Perfect snack for every one. Antioxidants, healthy fats, proteins, minerals – they have it all. This is also the reason nuts and seeds help address our hunger pangs and keep us satiated in a healthy way. Stick to 1 ounce/28gms a day.
Dr Rupali Datta, Nutritionist, Consultant Nutritionist, Fortis Escorts 

Also Read: These 5 Diseases Are On the Rise, Here’s How to Fight Them

4. Apple

An apple a day keeps the doctor away. 
An apple a day keeps the doctor away. 
(Photo: iStock)

An apple a day not just keeps the doctor away, but also your hunger at bay. Researchers from University of Iowa credit this to the presence of ursolic acid in the apple peel. Besides, the presence of soluble fiber and pectin in apple makes you feel full for long. Dr Rupali Datta stretches the argument to all fruits in general. She says,

All fruits are low in calories and contain a number of vital nutrients like vitamins, antioxidants minerals. Fruits are an excellent snack option while counting calories. By providing fiber and electrolytes, they help keep us not tired and full. Eat it with the skin.

Also Read: 4 Reasons Why Green Tea is Great for You

5. Mint

Struggling with hunger pangs? Gulp down a glass of freshly prepared mint cooler. 
Struggling with hunger pangs? Gulp down a glass of freshly prepared mint cooler. 
(Photo: iStock)
Mint has been touted as an appetite suppressant for many years. Mint tea, minty mouthwash and even burning a mint candle is supposed to calm you and help control your hunger pangs, just make sure you not to set off the fire alarm with the candle!!!
Dr Rupali Datta, Nutritionist, Consultant Nutritionist, Fortis Escorts 

So you know how to appease your stomach when it stages a stubborn protest. Light a mint candle and grab an apple!

Also Read: 7 Drinks to Jump Start Your Metabolism

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