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20 Natural Appetite Suppressant Foods to Help You Lose Weight

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Kasparas Aleknavičius, MD November 22, 2021

Whether you’re trying out an intermittent fasting-style dieting method or you’re just trying to eat less, an appetite suppressant could come in handy to help you curb your cravings.

One way to curb your appetite is to take supplements like DoFasting’s Appetite Suppressant. This complex full of healthy fiber will help curb cravings throughout your fasting period.

There are other appetite suppressants on the market, but keep in mind that there are also quite a few natural appetite suppressants in the foods we eat.

In this article, we’ll introduce you to 20 of the best appetite suppressant foods that you can eat.

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1. Apples

Per 100g, Granny Smith apples contain:

  • Energy: 59kcal
  • Protein; 0.27g
  • Fat: 0.14g
  • Carbohydrate: 14.1g
  • Fiber: 2.5g
  • Sugar: 10.6g

The main way apples can suppress appetite is through their soluble fiber and pectin content. These compounds help people to feel fuller for longer and act as natural appetite suppressants.

Eating more soluble fiber has also been linked to reduced production of hunger hormones in the body, including the hunger hormone ghrelin.

Apples are also rich in antioxidants, which can protect your body from oxidative stress and free radicals. These antioxidants could help protect you against developing neurodegenerative diseases and other chronic illnesses.

2. Avocado

Per 100g, avocados contain:

  • Energy: 160kcal
  • Protein: 2g
  • Fat: 14.7g
  • Carbohydrate: 8.53g
  • Fiber: 6.7g
  • Sugars: 0.66g

With high levels of fiber and fat, avocados can help you feel fuller for longer. Fatty and high fiber foods are incredibly useful in curbing hunger cravings. However, pay attention to the kinds of fat you’re consuming to ensure you’re eating more healthy fats than saturated.

In addition, avocados are known to be good for heart health. They can reduce the levels of LDL cholesterol in your blood while increasing the heart-protective HDL cholesterols, and they are thought to help reduce blood pressure.

3. Caffeine

Caffeine is found naturally in many drinks, including coffee and tea. It is a good idea to consume unsweetened black coffee and green tea during fasting periods as both can help curb hunger cravings and keep you alert and focused.

Coffee can decrease appetite as well as influence stomach emptying and the release of hunger hormones. Green tea is also an effective weight loss supplement that can help with appetite control and increase metabolism.

4. Cayenne Pepper

Per 100g, cayenne pepper contains:

  • Energy: 318kcal
  • Protein: 12g
  • Fat: 17.3g
  • Carbohydrate: 56.6g
  • Fiber: 27.2g
  • Sugar: 10.3g

Research suggests that those who consume cayenne pepper will have fewer hunger cravings, making this an excellent natural appetite suppressant. It is thought that compounds in the pepper help you to feel fuller.

Eating cayenne peppers and other chili peppers may also help to boost your metabolism. This means cayenne peppers could help you to eat fewer calories and increase the rate at which you burn calories.

Cayenne pepper can be added to your diet in several ways, including in curries and dals, sauces, and dressings.

5. Cinnamon

Per 100g, cinnamon contains:

  • Energy: 0kcal
  • Protein: 0g
  • Fat: 0g
  • Carbohydrates: 0g
  • Fiber: 0g

Cinnamon, like many spicy foods, is thought to increase thermogenesis, which helps you to burn calories more quickly. This boost in metabolism is good for weight loss. Cinnamon may also stabilize blood sugar levels.

Cinnamon can be added to your diet in a few ways. You could take it each morning with a spoonful of honey, sprinkle it on your cereal, make tea using cinnamon sticks, or even add it to curries for a warm spiciness.

6. Dark Chocolate

Per 100g, dark chocolate contains:

  • Energy: 579kcal
  • Protein: 6.12g
  • Fat: 38.3g
  • Carbohydrate: 52.4g
  • Fiber: 8g

Dark chocolate consumption is thought to increase feelings of fullness and decrease the production of hunger hormones. This helps to reduce food intake and, therefore, body weight. Indeed, there is some evidence that even smelling dark chocolate can be a natural appetite suppressant.

Dark chocolate is also well-known for its antioxidant content, helping to protect the body against free radical damage and oxidative stress. It may even help to lower cholesterol levels in the blood.

7. Eggs

Per 100g, eggs contain:

  • Energy: 143kcal
  • Protein: 12.4g
  • Fat: 9.96g
  • Carbohydrate: 0.96g
  • Fiber: 0.70g

Eggs are one of the best natural appetite suppressant ingredients you can consume on your weight loss journey, and they make great breakfast food. With lots of protein, eggs are thought to improve satiety, reduce hunger, and decrease energy intake later in the day.

Eggs are also nutrient-dense, may improve cholesterol and triglyceride levels, and are good for your overall heart health.

8. Ginger

Per 100g, raw root ginger contains:

  • Energy: 80kcal
  • Protein: 1.82g
  • Fat: 0.75g
  • Carbohydrate: 17.8g
  • Fiber: 2g

There is some evidence that consuming ginger can help you to feel fuller for longer, and one study suggests that ginger may help to stabilize blood sugar levels. Generally, ginger consumption is thought to help you to consume fewer calories and reduce sugar cravings.

Ginger is an extremely beneficial addition to any diet. It is loaded with antioxidants and may have a positive effect on belly fat. It is also an excellent natural remedy for many common ailments.

Ginger can be introduced into your diet in a few ways, including adding it to green tea, using it in sauces and dressings, and adding it into smoothies.

9. Greek Yogurt

Per 100g, Greek yogurt contains:

  • Energy: 97kcal
  • Protein: 9g
  • Fat: 5g
  • Carbohydrate: 3.98g
  • Fiber: 0g

Greek yogurt can be eaten at breakfast, with granola and dried fruit, or with fresh fruit as a snack. It is a good choice for those looking to increase their fat and protein intake and is suitable for anyone on the ketogenic diet.

Greek yogurt is thought to be a good appetite suppressant as it improves satiety and hunger control. It is a good choice for weight loss and is loaded with healthy fats.

10. Green Leafy Vegetables

Green leafy vegetables are good appetite suppressants because of their thylakoid content. Green leafy vegetables include spinach, kale, cavolo nero, and cabbage.

As well as being appetite suppressants, these green leafy vegetables are also high in dietary fiber, which can help improve your digestive system and curb hunger. They are also packed full of antioxidants, helpful in weight management, and can reduce the risk of obesity,

Green leafy vegetables are non-starchy vegetables and are particularly important for those on fasting diets. They can boost metabolism and appetite suppression, helping you to reduce weight and stick to your fasting schedule more easily.

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11. Hot Sauce (Sriracha)

Per 100g, hot sauce contains:

  • Energy: 93kcal
  • Protein: 1.93g
  • Fat: 0.93g
  • Carbohydrate: 19.2g
  • Fiber: 2.2g

As with chili peppers and cinnamon, hot sauce is thought to boost thermogenesis and suppress your appetite. Adding hot sauce to your diet can be done easily, by using it as a dipping sauce or adding it to dressings, and it could aid weight loss.

12. Non-Starchy Vegetables

Non-starchy vegetables are low in calories and high in water, making them good for hydration and nutrition. They are also very high in fiber. High fiber food is good for appetite suppression as it increases feelings of fullness.

Fiber could also help to slow stomach emptying, keeping us fuller for longer, and helps to improve digestive function. All of these health benefits make non-starchy vegetables a great way to control appetite.

Non-starchy vegetables include broccoli, Brussel sprouts, mushrooms, squash, and tomatoes.

13. Nuts

Nuts are an important part of a healthy diet and may play a role in appetite reduction and calorie intake. Some healthy nuts to consume include cashews, pistachios, almonds, and walnuts.

Nuts help reduce hunger cravings, and the increased protein consumption and fat intake that comes with eating them may also be linked to improved satiety.

14. Oatmeal

Per 100g, oatmeal contains:

  • Energy: 56kcal
  • Protein: 2.12g
  • Fat: 0.46g
  • Carbohydrate: 12.2g
  • Fiber: 2g

Oatmeal is an excellent choice for healthy eating and is high in fiber and protein. It is useful in suppressing appetites as research suggests it can improve satiety and feelings of fullness. It is an excellent choice for breakfast and could keep you from snacking between meals.

15. Salmon

Per 100g, salmon contains:

  • Energy: 127kcal
  • Protein: 20.5g
  • Fat: 4.4g
  • Carbohydrate: 0g
  • Fiber: 0g

Salmon is well known for its benefits for health and weight loss, but it may also play a role in reducing hunger. Indeed, it is thought that the high levels of omega-3 fatty acids found in salmon can help to reduce appetite and keep you feeling fuller for longer.

Fish, like salmon, is a good choice to eat before a fast and can help keep you satiated for longer. Try eating a meal with fish in it before beginning a longer fast.

16. Seeds

Seeds are another important part of a healthy and balanced diet, alongside nuts. They tend to have lots of fiber, which helps with satiety and feelings of fullness. Some healthy seeds to introduce to your diet include chia seeds and flaxseeds.

Seeds can be added in a number of ways, including adding them to smoothies, baked goods, and even on top of salads.

17. Seltzer

Per 100g, seltzer contains:

  • Energy: 0kcal
  • Protein; 0g
  • Fat: 0g
  • Carbohydrate: 0g
  • Fiber: 0g

Known as a sugar-free and healthier alternative to soda and other fizzy drinks, seltzer may be an effective appetite suppressant. Due to the carbonated nature of seltzer water, it promotes satiety and feelings of fullness.

As seltzer has no carbohydrates, it can be consumed during a fast and will not end the state of ketosis. This makes it a good way to stay hydrated when fasting.

18. Tofu

Per 100g, tofu contains:

  • Energy: 145kcal
  • Protein: 12.7g
  • Fat: 9.99g
  • Carbohydrate: 4.39g
  • Fiber: 0.6g

It is thought that plant compounds, namely isoflavones, in tofu, make it an excellent appetite suppressant. These compounds boost satiety and help you remain feeling fuller for longer.

Tofu is also an excellent source of plant protein, particularly for those who avoid animal products. It contains many healthy fats, including both monounsaturated and polyunsaturated fats, and can be used in various ways in your diet.

19. Tomatoes

Per 100g, tomatoes contain:

  • Energy: 22kcal
  • Protein: 0.7g
  • Fat: 0.42g
  • Carbohydrate: 3.84g
  • Fiber: 1g

As a high-fiber food, tomatoes keep you feeling fuller for longer and boost satiety. They also contain lots of water and air, making them a great natural appetite suppressant.

20. Watermelon

Per 100g, watermelon contains:

  • Energy: 30kcal
  • Protein: 0.6g
  • Fat: 0.15g
  • Carbohydrate: 7.55g
  • Fiber: 0.4g

Consuming watermelon has been shown to improve feelings of fullness, boost satiety, decrease the desire to eat more calories, and can significantly reduce body weight. On top of this, watermelon consumption may even improve blood pressure and waist-to-hip ratio.

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Conclusion

Though you can find many appetite-suppressing diet pill options on the market today, many foods already come with these benefits. Adding these foods to your diet can help curb hunger cravings naturally, reduce caloric intake, and help you get through a long fasting period.

Author

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Kasparas Aleknavičius, MD
  • Head of Medical Affairs at Kilo Health
  • Medical Doctor at Vilnius University, Lithuania
  • Partnering with the EU-funded Young50 and EUPAP projects

Kasparas Aleknavicius is a medical doctor that graduated from Vilnius University, working as head of medical affairs at Kilo Health. After nearly 5 years in the industry, Kasparas focuses on digital health and is looking for innovative ways to help people lead healthy lifestyles through digital health and wellness platforms.

You can find Kasparas on LinkedIn and follow his latest research on Medium.

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