A little craving from time to time doesn't hurt anyone. But, when habit takes precedence over exception, action can quickly turn into compulsive snacking and harm health. To avoid untimely and harmful cravings, appetite suppressant foods can help. How do they operate? Which ones to choose? Focus on ways to reduce your appetite in a natural way.

Appetite-suppressant foods: how do they act and what is their interest?

What is a good appetite suppressant?

An appetite suppressant often refers to a substance that reduces appetite. For it to be considered effective, two conditions must be met:

Speed of action: an appetite suppressant aims to stop the urge to eat. For it to be effective, it must be able to take effect quickly;
The duration of effectiveness: to prevent the appetite from returning too quickly, a good appetite suppressant acts for a sufficient period of time (several hours).

Principles of action

Whether in the form of food or supplements, an appetite suppressant acts as an appetite suppressant. Most often, it contains molecules that cause the stomach to swell. This sends back to the brain a message of satiety, even if physically, the stomach is actually not full.

Other molecules can also act in the nervous system. They act as a stimulant, increase blood pressure, and, as a result, help reduce feelings of hunger.

Finally, some substances act on serotonin by limiting its production. This hormone is known to stimulate appetite.

Does the appetite suppressant help you lose weight?

That is not its primary objective. It's more about finding a healthier and more regular eating rhythm. However, if the appetite suppressant is taken in combination with a balanced diet, it will indeed limit weight gain since it reduces cravings.

Top 10 appetite suppressant foods

1. Chocolate

No, you are not dreaming! This food rather considered a delicacy would have many properties capable of reducing the feeling of hunger. It decreases the secretion of ghrelin (hunger hormone). However, for optimal efficiency, not all chocolates are created equal. The white and milk versions are not recommended, because they are too rich in fat. On the other hand, a square of dark chocolate as a snack can help you limit your desire to eat while bringing a little taste pleasure.

2. Konjac

This vegetable is rich in fiber. The latter help regulate hunger by making the stomach swell. This appetite-suppressant food is also considered a good fat catcher.

3. The apple

This fruit contains pectins. They are soluble fibers that fill with water and form a viscous gel within our stomach, which helps to enhance the satiety effect. In addition, this fruit is often eaten quite slowly, which gives the brain time to assimilate the fact that the body is full.

4. cottage cheese

No subliminal messages are sent to the brain with cottage cheese. It is actually its high protein content that allows it to meet the needs of the body. Thanks to this type of food that is both rich and limited in fat, the feeling of satiety can be quickly achieved.

See also: WHITE CHEESECAKE

5. Green tea

It fulfills the role of both appetite suppressant and fat burner. Its consumption stimulates the action of satiating hormones in our bodies. To make the most of its virtues, the best is to add a hint of lemon and drink it hot.

6. Lenses

Their high protein and fiber content makes them excellent appetite moderators. Their richness in good proteins and carbohydrates makes it possible to meet the needs of the body over time.

7. Oatmeal

This food is especially appreciated by nutritionists, who often recommend it for breakfast. This form of cereal has been the subject of various studies that have confirmed that its consumption in the morning helps reduce feelings of hunger in the hours that follow to hold more easily until lunch.

8. The lawyer

If this fruit is particularly known for its richness in fat, it is nevertheless a very good appetite suppressant, because its consumption makes it possible to limit episodic cravings between meals.

9. The egg

Rich in protein, the egg takes time to digest. This helps to prolong the feeling of satiety. On the other hand, since the yolk is very rich in fat, do not hesitate to abandon it and favor only the white, just as satiating and much less caloric.

10. Water

With water, there is no question of meeting the caloric needs of the body. However, it takes up space in the stomach and can help limit appetite. To take advantage of its appetite-moderating effect, do not hesitate to drink a glass of water a few minutes before your meal.

Say stop snacking: our tips

Stopping hunger with appetite-suppressant foods is possible. However, cravings sometimes occur without appetite. This is called compulsive snacking. To optimize the action of appetite-suppressant foods, some behavioral changes are welcome. Here are a few examples.

Sleep

Lack of sleep, by stimulating the production of ghrelin, also stimulates appetite. In addition, when we sleep, our body secretes another hormone: leptin. The latter promotes satiety.

Eat slowly

The brain needs a certain amount of time to realize that the level of satiety is reached. In general, it takes between 15 and 20 minutes for the message sent by the stomach to be assimilated by the brain.

Limiting overly restrictive regimes

When you want to lose weight, you can easily be tempted to adopt a drastic diet. However, this type of process can have a flip side. Once the cure is over, the body and mind need to fill the frustration felt during the diet. This is when compulsive snacking can more easily set in.

Fighting stress with relaxation methods

When we are under stress, we secrete a hormone called cortisol. This one has the gift of stimulating the appetite or at least the desire to snack. To limit these harmful effects of stress, adopting relaxation methods is a good way to regain calm while controlling anxiety-related cravings.

Adopt dietary supplements

As we have seen above, there is a way to combat untimely feelings of hunger. Indeed, to optimize the benefits of appetite-suppressant foods, they are used in the composition of appetite-moderating food supplements.