6 Science-Based Ways to Reduce Hunger and Appetite
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Health & Food
To lose weight, you generally need to reduce your daily calorie intake. Unfortunately, weight loss diets often lead to increased appetite and severe hunger.This can make it extremely difficult to lose weight and keep it off. Here is a list of 6 science-based ways to reduce excessive hunger and appetite:
1. Eat Enough
Protein
Adding more
protein to your diet can increase feelings of fullness, make you eat less at your next meal and help you lose fat. For instance, a weight loss study compared two breakfasts identical in calories: one consisting of eggs, the other of bagels. Participants who had the egg breakfast lost 65% more weight and 16% more body fat over the eight-week study period. In addition, a high protein intake may help to prevent muscle loss when daily calories are reduced for weight loss. Making protein about 20–30% of your total calorie intake, or 0.45-0.55 g/lb of body weight (1.0–1.2 g/kg), seems sufficient to provide the benefits.
2. Opt for Fiber-Rich Foods
A high fiber intake stretches the stomach, slows its emptying rate and influences the release of fullness hormones. In addition, fiber can ferment in the bowel. This produces short-chain fatty acids thought to further help promote feelings of fullness. In fact, a recent review reports that adding fiber-rich beans, peas, chickpeas and lentils to your meal can increase feelings of fullness by 31%, compared to equivalent meals that aren't based on beans.Fiber-rich whole grains can also help reduce hunger and keep you feeling full. Eating an extra 14 grams of fiber each day may decrease your calorie intake by up to 10%. Over 3.8 months, this could lead to a loss of up to 4.2 lbs (1.9 kg). However, more recent reviews observe less dramatic effects. This may have to do with the different types of fiber studied. More viscous types of fiber like pectins, beta-glucans and guar gum seem more filling than less viscous types of fiber. What's more, few negative effects have been linked to high-fiber diets. Fiber-rich foods often contain many other beneficial nutrients, including vitamins, minerals, antioxidants and helpful plant compounds. Therefore, opting for a diet containing sufficient fruits, vegetables, beans, nuts and seeds can also promote long-term health.
3. Pick Solids
Over Liquids
Solid calories and
liquid calories can affect appetite differently. One recent review found that compared to a solid snack, people who ate a liquid snack were 38% less likely to compensate by eating less at the next meal. In a second study, participants how were fed a semi-solid snack reported less hunger, a lower desire to eat and a greater sensation of
fullness than those fed a liquid snack.
snack.