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IntroductionHunger is a feeling that we experience when our body craves for food. It is a signal that our body sends us so that we can eat food which is converted into the energy essential to carry out various functions. Thus, there is nothing wrong to experience hunger at frequent intervals. Craving for food when the body has used up all the previously eaten meal is normal. However, the craving for food taking place just after finishing a meal is wrong. Such cravings should not be confused with hunger signals sent by our body. We have eaten enough to suppress hunger. Thus, there is no way our body is demanding more from us. It is our mind that is triggering to eat more. We usually crave for specific foods and drinks, mainly high in fat and sugar such as processed foods and sugary drinks. This kind of binging is not good for health. Below-mentioned is simple methods and foods that act as an appetite suppressant which in turn helps us to eat in the right proportion and enjoy good health.
Need to suppress hunger and cravingsThere are many reasons why we crave for more food. It can be due to unhealthy eating habits, too much stress or anxiety disorders. Sometimes, we just eat more when we are bored or have nothing to do. Eating or drinking more calories than required can increase weight, and turn us obese. Eating more amounts of processed foods lacking in nutritional content does no good for health. It can create nutritional deficiency and deteriorate health. Thus, if we want to maintain normal weight and good health, we have to eat mindfully. Also, those who wish to lose weight should find ways to suppress appetite. Hunger cravings can kill all the effort we put in to lose those extra kilos from the body. Thus, those who wish to maintain a normal weight, and those who wish to lose extra weight from their body need to adopt certain ways that stop them from over binging. Those who wish to remain healthy and keep various diseases and disorders at bay should also adopt these natural methods to kill appetite and live healthily.
Natural ways to kill untimely food cravings
- Eat on time-
It is necessary to maintain a proper timetable and stick to it. We need to eat daily at the same time so that our body gets used to it. Unnecessarily do not crave for food when not required. Irregular timings of eating food can be the main reason to experience hunger. When we allow too much time interval between two meals, we experience hunger. When we experience hunger, we crave for foods. When we crave, we may end up eating all those foods and drinks which are not good for health. Thus, instead of binging on foods which are high in calories and sugary, it is better to stick to the timetable and follow a healthy balanced nutritious diet. Do not skip meals irrespective of how busy our schedule might be. Also, never skip breakfast as it is the most important meal of the day.
- Eat mindfully-
Mindfulness is a practice of living in present. Mindful eating teaches us to concentrate on food while we are eating. The mind should not wander here and there. During our mealtime, we should concentrate exclusively on what we are eating and how much are we consuming. Thus, we need to get rid of everything that distracts us such as mobiles, televisions or other gadgets. When we are distracted, we end up eating more and eating unhealthy foods. Instead, eat mindfully and appreciate colour, taste and texture of foods and drinks. Practice mindfulness and prevent comfort eating. It is one of the best ways to suppress untimely appetite.
- Bid goodbye to stress-
When we are stressed out and anxious, we crave for comfort foods. Even though we have just finished our meals, our emotions trigger the feeling of hunger for specific foods. Increased level of cortisol hormone in the body which is also known as stress hormone makes us binge on comfort food which is usually non-nutritious. Practice mindfulness and meditation. These two practices can help get rid of stress and relieve anxiety. They will lower the level of cortisol in the body and help us overcome untimely hunger cravings. Sleep for adequate hours. Follow a healthy lifestyle and eat healthy nutritious food to overcome stress which in turn will help us suppress appetite.
- Get rid of temptations-
When we experience untimely hunger pangs and food cravings, we reach out for all the wrong foods which are usually non-nutritious. Get rid of all the unhealthy foods from the kitchen and fridge. Next time when we go shopping, we need to remember to not purchase anything unhealthy. Whenever our body craves for sugar, instead of feeding sweets and sugary drinks, we can provide it with fresh fruit which is high in natural sugar and nutrients. Keep healthy seeds and nuts nearby. Whenever hunger strikes, grab a handful of healthy nuts and suppress appetite. Another way of getting rid of temptation is to cause a distraction by either taking a quick nap, going for a short distance walk or indulging ourselves in some sort of work. When we busy ourselves, we will lose the cravings.
- Follow a balanced diet-
A diet which is unhealthy, low in calories and lack nutrients can cause untimely hunger cravings. Thus, ensure to calculate daily calorie requirements of the body. Plan the meals and make sure to fulfil the body's daily calorie requirement so that it does not crave for more. Also, the diet should be high in nutrients. When our body is provided with all the essential nutrients it requires in carrying our various functions and enough fuel in the form of calories, it does not crave for more food. Eat small and frequent meals throughout the day instead of eating two big meals. Frequent meals keep us full. Our body's metabolism remains high which suppresses appetite and does not make us experience hunger.
A simple fluid such as water can serve as a very good appetite suppressant. Kill the cravings for various foods with a glass of water. Within a few minutes, the craving disappears, and we feel full. Instead of overeating and untimely binging on unhealthy foods, we need to drink water at regular intervals throughout the day to get rid of such cravings. Those who are trying to lose weight should drink a glass of water just before meals. It will help them to consume fewer calories and help in losing those extra kilos.
- Fibre-rich foods-
Foods which are rich in fibre content suppress appetite and help us remain full for a long time. Fruits and vegetables are good sources of fibre. On the other hand, whole grains, legumes and sprouts should also be made a part of the daily diet because of their rich fibre content. Start the day with fibre-rich oatmeal in the breakfast which is an excellent source of sustained energy as it slows down the digestion and keeps the stomach full for a long time.
- Protein rich foods-
Diet rich in protein content keeps the stomach full for a prolonged duration. It, in turn, suppresses hunger cravings. Those who do not include enough protein in their every meal may grab unhealthy snacks in-between meals. Also, rich protein diet decreases the risk of midnight snacking. It regulates the blood sugar level in the body and acts as an appetite suppressant. Thus, eat foods which are good sources of protein such as eggs, seafood, milk, milk products, soy and lean beef.
- Complex carbohydrates-
Try to replace simple carbs with complex carbs. Not only complex carbohydrates are rich in nutrients but also gets digested slowly. Consequently, they serve as hunger suppressants and prevent cravings. Thus, eat foods which are rich sources of complex carbs such as whole wheat biscuits and bread, brown rice and quinoa instead of indulging in white rice and foods made from all-purpose flour.
- Healthy fats-
It is not true that we need to completely cut down on fat if we have to maintain our weight or lose some kilos from our body. Fat is an essential nutrient required by our body. If the required amount is not supplied to it, our body may send frequent hunger signals. We need to consume healthy fats in a moderate amount and not binge on them. Include healthy fats in daily diets such as healthy nuts, olive oil, oily fishes and avocado. It maintains the level of blood sugar for a long duration and thereby prevents untimely cravings.
List of surprising foods that suppress hungerApart from the above-mentioned hunger suppressants, try the foods listed below which can also very well suppress appetite for a considerable duration. However, only use these foods to suppress untimely hunger pangs. Hunger signal should not be overlooked as our body requires food at regular intervals. Eat meals at regular intervals and follow a balanced healthy diet.
- Dark chocolate with a high percentage of cocoa,
- Decaffeinated coffee,
- Ginger powder diluted in warm water,
- Hot and sweet peppers