Try these top tips to curb your appetite
By Louise Belle BHSc (Nut Med)
Do you find that you need to eat big portions to be satisfied, or that you’re hungry all the time? Do you constantly crave sugary snacks? Try these tips:
1. Drink plenty of H2O
Thirst can often be mistaken for hunger, resulting in excess snacking or eating a bigger serving size to satisfy your hunger. In actual fact, if you were adequately hydrated to begin with, you wouldn’t have needed to eat as much, or even at all. Aim to drink 2 Litres of water consistently throughout the day. If you feel hungry, have a glass of water and wait 15 minutes and then eat if you’re still hungry.
2. Zen out
Cortisol, the hormone produced when you’re stressed can cause an increase in appetite or overeating in some people – often referred to as ‘stress eating’ or ‘emotional eating’. If you find yourself getting stressed, take deep breaths and go for a walk or do some stretching if you can. Magnesium helps to promote feelings of relaxation.
Did you know that the scent of vanilla may actually help to reduce cravings for sugar? Apparently, the sweet scent of vanilla can trick your body into thinking that its cravings have been satisfied. It’s worth a try right! Keep some vanilla bean or essence on hand.
4. Boost protein
Protein is fantastic at promoting fullness and reducing hunger. It promotes the release of a hormone that lowers hunger, and also balances blood sugar levels. Good sources of protein include fish, eggs, chicken, nuts, seeds, lamb, lentils and organic tofu. Pea protein is present in the Dr Cabot Ultimate Superfood in order to provide satiety.
5. Eat more fibre
Apart from improving bowel health, fibre helps to stabilise blood sugar and keeps you fuller for longer. Soluble fibre (such as that found in chia seeds, flax seed and psyllium husk) absorbs water and can create the feeling of fullness. Quickloss meal replacement contains a patented cactus fibre called NeOptunia that curbs appetite and promotes fullness.
6. Ditch the liquid calories
You’re much better off having actual food as a snack than a liquid beverage such as soft drink. When you have to physically chew your food, your brain registers that you’re eating and will satisfy your hunger. Liquid on the other hand, does not have the same filling effect.
7. Enjoy good fats
Found in avocado, nuts, seeds, coconut, fish and olive oil, omega 3 fats (good fats) are digested slowly and are sustaining. They can increase levels of leptin – the fullness hormone. Be sure to include good sources of fats in your meals and snacks.
Chromium is a mineral found in broccoli, potatoes, garlic, beef, turkey, apple and spinach. It plays an important role in balancing blood sugar levels and can help to reduce cravings for sugar. Chromium is a key component of Metabocel Weight Control tablets which help to curb appetite and reduce cravings.