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Foods That Can Suppress Appetite And Help With Weight Loss

Foods That Can Suppress Appetite And Help With Weight Loss

Committing to exercise is only one facet of living a healthy lifestyle. Some of our biggest health challenges center around our food choices- especially when we’re feeling hungry.

When we’re trying to make positive dietary changes in our diet, it’s tough to resist the temptation of snack food. The hungrier we become, the more likely we are to eat whatever is available. One minute, you’re eating a snack to relieve your hunger pangs, and the next, you’re mindlessly chowing down on an entire bag of chips.

I remember one night early in my wellness journey when I had to work so hard to suppress my appetite. It was around 2 AM, and I woke up feeling so hungry that I couldn’t go back to sleep. The likely culprit for this intense hunger was the unfulfilling dinner I had eaten the night before. I ended up reaching for snack foods and eating way more than I should have to quell my hunger.

Its not how much you eat, but what you eat that makes a difference

My efforts to clean up my diet and get fit initially centered around eating less, but I kept having repeats of that 2 AM snack attack scenario. After some trial and error, I discovered that caloric restriction and portion control is not a sustainable means of curbing hunger. It wasn’t how much I ate, but what I ate that helped me rein in my insatiable appetite.

Calories are just units of energy, but they don’t tell us anything about the nutritional value of the food we eat.[1] You can eat 500 calories of fries or 500 calories of apple slices, but the outcome of each choice is different. If you opted for the fries, there’s a good chance you’d be reaching for another snack sooner than if you had gone for the apple slices.

5 Common Snack Choices That Will Leave You Hungrier In The Long Run

I discovered that many of the things that I was eating wouldn’t relieve my hunger long-term. An hour after a snack, you’d find me prowling around in my kitchen to find something else to eat. Here are some of the ways that I tried and failed to satisfy my hunger.

1. Artificial Sweeteners

    When I decided that I wanted to lose weight, I immediately started consuming products made with artificial sweeteners. I put Sweet n’ Low in my coffee, and I drank diet soda. It seemed like a great way to cut corners and still enjoy the things I loved.

    This flawed thinking has destroyed many health plans. When you consume artificial sweeteners, your taste buds may be satisfied, but your brain is not. Artificial sweeteners leave the body craving actual sugar even more intensely than if you’d just had a regular soda.[2] You’ll wind up reaching for snacks more throughout the day to make up for the sugar you didn’t have.

    2. Juices

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      This one is tricky. Most of us feel like juice is a healthy alternative to drinking soda. It is made from fruit after all. How bad can it be?

      When you squeeze all the juice out of a piece of fruit, you’re taking the sugar, and leaving the fiber behind. You’ll experience a spike in blood sugar, and you’ll flood your bloodstream with insulin in an attempt to process all that sugar.[3] As your body works to regain equilibrium, your blood sugar will plummet, which will leave you feeling tired and hungry.

      3. Fast Food

        The drive-thru can be tempting even though you know almost nothing good can come from eating fast food. Fast food is loaded with salt, trans fats, and artificial ingredients.

        You may satisfy your immediate need to eat at the drive-thru window, but you’ll end up feeling sluggish later. The high sodium in these foods leaves you bloated, trans fats make it hard for your body to understand when it’s full, and ingredients that you can’t pronounce can have long-term negative consequences on your health.[4]

        4. White Bread

          Sometimes it just doesn’t feel like I’ve eaten until I’ve had a piece of bread or a dinner roll. I didn’t realize that my predisposition to eat white bread would leave me feeling hungrier later.

          Carbohydrates are only half the problem with white bread. Your body treats white bread like a massive influx of sugar. Reach for whole-grain breads, which are loaded with fiber, have a lower glycemic index, and they typically have fewer carbs and calories than white bread.[5]

          5. Salty Snacks like Chips and Pretzels

            Known for their saltiness and satisfying crunch, it can be hard to say no to a pretzel or twenty. Pretzels and chips may not seem that bad for you, but if you mindlessly munch on them, you’ll be raiding the break room for doughnuts in no time.

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            Many salty snacks are full of carbohydrates and processed sugar. They can affect your body in much the same way that white bread does. When you eat that bag of pretzels, your blood sugar spikes, which triggers the release of insulin, which causes your blood sugar to drop.

            The added salt can leave you feeling thirsty, which you might interpret as hunger. Instead of having a glass of water that you need, you set out looking for something else to eat.

            Eat The Right Snacks That Squash Hunger

            After I realized I was reaching for the wrong types of foods, I knew I had to change my eating habits. I educated myself about which snacks would leave me feeling fuller for longer so that I wouldn’t feel hungry all the time. This made it possible for me to end my mindless snacking habits and focus on creating a healthier lifestyle.

            Some of the best snacks for satisfying hunger are full of lean protein. Lean protein leaves you feeling full without consuming lots of extra calories and processed sugar. [6]

            High-fiber foods take longer for your body to break down, which means that your blood sugar will increase gradually and remain stable for longer. [7]. Water-rich foods can also help you feel full while consuming fewer calories, and they’ll keep you hydrated.

            10 Foods To Keep You Feeling Fuller For Longer

            Here are my top-ten go-to snacks for staving off hunger without sacrificing your health goals.

            1. Popcorn

            popcorn

              Not all popcorn is created equally. If you head to the movie theater and down a bucket of salty buttered popcorn, you are not doing yourself any favors.[8] Homemade popcorn seasoned with herbs or nutritional yeast can give you the satisfying crunch without all the calories.

              Popcorn’s high fiber content makes it a filling alternative to empty calories that you might get from a bag of chips.

              2. Dark Chocolate

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                Nothing brought me more joy than realizing I could eat chocolate without sabotaging my health. The key with this snack is to look for quality. Going to the gas station and picking up your favorite candy bar isn’t going to set you up for success. That kind of chocolate is full of sugar, fat, and unpronounceable ingredients that do nothing but add to your waistline.

                Dark chocolate that contains a high percentage of cacao will taste more bitter than milk chocolate, but it has many health benefits. The bitterness of dark chocolate slows down your digestion, which translates into feeling fuller for longer. It also curbs the production of a hormone that stimulates hunger.[9]

                3. Greek Yogurt

                  Yogurt has always been considered a healthy snack, but some yogurt is laden with sugar. Low fat and fat free options aren’t so great either. Some of the nutrients in yogurt are fat soluble, meaning that your body needs to consume fat to benefit from the nutrients.

                  Greek yogurt is a solid snack choice for suppressing your appetite because it has half the sugar and twice as much protein as regular yogurt.[10] It’s also an excellent source of calcium, and the probiotics in Greek yogurt are great for your digestion.

                  4. Almonds

                    High-protein, high-fiber, and an excellent texture make almonds a go-to snack for a busy day. [11] Limit your consumption to a single serving to reap the most benefit.

                    5. Water-rich Fruits and Veggies

                      This works similarly to drinking a glass of water before you indulge in food. Water-rich foods such as cucumbers, carrots, and watermelon can satisfy your need for a snack with some texture, and they’ll help you hydrate. These foods are rich in fiber and nutrients that you need to feel your best.

                      6. Avocado

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                        This is my go-to hunger busting snack. Avocados are high in monounsaturated fat (good fat) and fiber.[12] Spread some avocado over a piece of whole grain toast or scoop it out of the rind for a quick and satisfying snack.

                        7. Hummus

                          Hummus is made of chickpeas, which makes it an excellent source of protein and fiber. When you pair hummus with water-rich veggies like carrots, cucumbers, celery, or snap peas, you have a winning combination that will leave you hydrated and satiated.[13]

                          8. Beans and Legumes

                            Beans are the unsung heroes of the food world. They are relatively inexpensive, versatile, and satisfying. They are low-calorie, high-fiber, protein-rich powerhouses that we almost certainly could stand to eat more often if we want to lose weight.[14] Chickpeas, peas, peanuts, and lentils all fall into this snack category.

                            Having some celery with one serving of peanut butter, a handful of roasted chickpeas, or a small bowl of homemade lentil soup can keep you from emptying the cookie jar later.

                            9. Eggs

                            how to tell if an egg is good

                              Despite the bad press that eggs have faced over the years, nothing stomps out hunger like an egg. Eggs contain protein, which leaves you feeling fuller for longer. A recent study demonstrated that people who ate two eggs for breakfast ate less at a lunch buffet than the experimental group that ate a bowl of cereal with the same number of calories.[15]

                              10. Water

                                If you’re feeling the urge to snack, you might be thirsty. Your body will look and feel better when it’s fully hydrated, and you’ll consume fewer calories if you drink a glass of water before reaching for a snack.[16]

                                Healthy snacks don’t have to be boring

                                Mindless eating can wreck your diet plans. Listen to your body, and find snacks that suppress your appetite and pack a nutritional punch. These snacks stick to your ribs, which will help you stick to your plan.

                                Reference

                                More by this author

                                Angelina Phebus

                                Writer, Yoga Instructor (RYT 200)

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                                Last Updated on February 11, 2020

                                50 Habits of Highly Successful People You Should Learn

                                50 Habits of Highly Successful People You Should Learn

                                If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                                That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                                Here’re 50 habits of successful people you should learn:

                                1. Believe It to See It

                                Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                                2. See Problems as a Wonderful Gift

                                While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                                3. Keep Looking for Solutions

                                Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                                4. Remember It’s All About the Journey

                                Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                                5. Feel the Fear and Do It Anyway

                                There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                                6. Always Ask Productive Questions

                                It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                                7. Understand the Best Waste of Energy Is Complaining

                                Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                                8. Don’t Play the Blame Game

                                Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                                9. Maximize Your Strengths

                                Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                                10. Be in It to Win It

                                Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                                11. Know That Success Attracts Success

                                People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                                12. Actually Choose to Be Successful

                                Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                                13. Visualize, Visualize, Visualize!

                                You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                                14. Be a One-Off Original

                                Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                                15. The Perfect Time to Act Is Now

                                Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                                16. Keep Learning, Keep Growing

                                Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                                17. Always Look on the Bright Side of Life

                                Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                                18. Having a Bad Day? Do It Anyway!

                                We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                                19. Sometimes Risky Business Is Needed

                                Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                                20. Accept Challenge All the Time

                                Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                                21. Make Your Own Luck

                                In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                                22. Ignite Your Initiative

                                While many people are reactive, successful people are proactive – taking action before they have to.

                                23. Be the Master of Your Emotions

                                Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                                24. Champion in Communication

                                Consciously working on effective communication skills gets anyone closer to success.

                                25. Plan Your Life Strategically

                                Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                                26. Become Exceptional at What You Do

                                To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                                27. Choose to Live Outside of Your Comfort Zone

                                While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                                28. Live by Core Values

                                Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                                29. Realize Money Isn’t Everything

                                Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                                30. Don’t Get Carried Away

                                Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                                31. Self-Worth Is Not Tied to Success

                                Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                                32. Kindness Breeds Kindness (And Success)

                                Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                                33. More Humility, Less Arrogance

                                Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                                34. Change Opens New Doors

                                People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                                35. Success Requires a Healthy Body

                                It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                                36. Laziness Just Doesn’t Exist

                                Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                                37. Resilience by the Bucket Load

                                When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                                38. Feedback Is Just Another Chance to Improve

                                How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                                39. Your Vibe Attracts Your Tribe

                                If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                                40. Can’t Control It? Forget It

                                Successful people don’t invest time or emotional energy into things which they have no control of.

                                41. Swim Against the Tide

                                Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                                42. Alone Time Is Valuable Time

                                More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                                43. Self-Standard Is Higher Than Most

                                Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                                44. Failure Isn’t Rationalized

                                While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                                45. Down Time Is an Important Part of a Routine

                                Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                                46. Career Isn’t Who You Are, It’s What You Do

                                Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                                47. Be Interested in Only the Path of Resistance

                                While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                                48. Follow Through

                                Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                                49. Invest in All Your Dimensions

                                We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                                50. Put Your Money Where Your Mouth Is

                                To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                                So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                                More About Success

                                Featured photo credit: Juan Jose via unsplash.com

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