It’s important to eat a diet filled with whole, healthy foods to fuel your body and keep you feeling and looking your best. But did you know not all healthy foods are created equal?
Some foods are packed with nutrients that help to nourish your body, but they just don’t keep you feeling full. As a smart dieter, it’s important to choose the types of food that help to suppress your appetite and keep you feeling full for longer. That way, you’re less likely to binge on junk!
We’ve taken a look at the different kinds of natural appetite suppressants, and compiled a list of our top 10 filling (and delicious!) foods.
What are natural appetite suppressants?
There are two common types of food that work as natural appetite suppressants: foods that are high in water, and foods that are high in fiber. These are classed as ‘high-volume’ foods, and can help to bulk up meals without bulking up calories.
Fruits and vegetables are the most common high-volume foods. Because they’re low in calories, you can eat a large amount of them to fill yourself up. The kind of foods also cause the stomach to stretch, and then empty slowly, meaning you’re less likely to feel hungry after you’ve finished your meal. Filling your plate fruit and vegetables also helps you focus on making healthier choices, instead of simply following a restrictive diet.
Of course, other types of foods can be filling as well. Healthy fats and lean protein are also known to curb appetite, but they aren’t always low in calories, so it’s important to use them in moderation.
10 foods that suppress your appetite
There are countless high-volume foods that you should incorporate into your diet. To give you some inspiration, here are some of our personal favorites:
- Avocado – Avocados should be enjoyed in moderation (about ⅓ of a medium avocado is one serving). But the fiber and heart-healthy monounsaturated fats make avocados a great way to stay full for hours after you eat. Add it to salads or sandwiches, or mash it into your favorite dishes for a healthy, flavorful addition.
- Apples – Apples are low in calories, packed with soluble fiber, and contain countless other nutrients, including pectin. Pectin helps to regulate your digestive system, as well as lower blood pressure and bad cholesterol.
- Sweet potatoes – These tasty alternatives to regular potatoes are often demonized for being high in calories and carbohydrates. However, they contain a starch that resists digestive enzymes, meaning they digest more slowly than other foods. And, because they’re packed with fiber, a serving of sweet potatoes is a great way to bulk up a meal without ramping up calories.
- Green leafy vegetables – Kale, spinach, and other leafy vegetables are incredibly low in calories, and can be prepared in a variety of delicious ways. Add them to any entrée, and you won’t even know they’re there! This is a great way pad out your meals and stay full for longer.
- Flax seeds – These aren’t something you’d eat on their own, but they are a great addition to yogurt, smoothies, salads, and oatmeal. Flax seeds are high in soluble fiber and essential fatty acids, meaning that they’ll keep you feeling full and they’ll digest slowly. Add a handful to almost anything for a nutritional kick that keeps your diet on track!
- Oatmeal – Oatmeal isn’t just high in fiber; it also soaks up water, which makes it a relatively low-calorie way to start your day. Because oats contain a special type of fiber called beta-glucan, they promote the release of satiety hormones and stay in the stomach for longer, leaving you feeling fuller.
- Fish – Fish is a great way to combine healthy fats and protein. In fact, some studies suggest that compared to other sources of lean protein, fish tends to be more filling. Consider swapping out your portion of chicken for a healthy dose of salmon.
- Legumes – Legumes like beans, lentils and peas are loaded with fiber and protein, and many weight-management studies have suggested making them a staple in our diets. They’re easy to add into soups or mains, and can be made the tasty star of the show in recipes like bean casserole.
- Nuts – Nuts are a great source of healthy fats and protein, and studies suggest they have a positive impact on your appetite and general weight maintenance. This is because they’re energy dense, and even a small amount can leave you feeling full. Almonds and walnuts are great snack choices – just make sure you stick to a serving size!
- Greek yogurt – Greek yogurt is a great example of a food that’s both high in protein and can easily be combined with other weight loss foods in this list. It’s a great snack when mid-afternoon hunger hits, and it can be a great breakfast on the go. Add some chopped fruit, nuts or flax seeds to your serving to make it even more filling!
Get smart about your diet
With these 10 delicious foods, you’ll be nourishing your body with essential nutrients, and you’ll feel fuller for longer!
To maximise your weight loss, it’s a good idea to combine these foods with a natural weight loss supplement. PhenQ is an effective solution that suppresses your appetite, boosts your energy levels and helps your body to burn more fat. So not only will you not feel as hungry, you’ll also be have more energy for exercise!