Are you trying to lose weight? Chances are, you know what it's like to suppress your hunger and resist the temptation to grab a bag of chips to fulfill that commitment. In fact, the temptation is not caused by your inability to control yourself, but by the hormone ghrelin which is responsible for controlling appetite in the body. In particular, the hormone is giving a warning to the body because there is no one food that enters in a certain time span. To suppress the production of the hormone ghrelin, try eating more filling foods, drinking different types of drinks between meals, and managing stress better. As a result, hunger can be overcome and the commitment to reduce weight can be more awake!
Method 1 of 3: Eating Filling Foods
Step 1. Start the day with a bowl of oatmeal
Both rolled oats, steel-cut oats, and instant oats are foods that can suppress your hunger until lunchtime arrives. Because oatmeal contains a low glycemic index, eating it is effective in preventing blood sugar in the body from rising quickly. In addition, oatmeal is also rich in fiber so it can slow down the process of digestion and absorption of carbohydrates in the body. Therefore, try eating a serving of oatmeal with a mixture of almond milk, apple slices, or grapefruit to suppress your appetite for the rest of the day.
The benefits of oatmeal are lost if you mix it with brown sugar or maple syrup. Both can make blood sugar levels in the body soar and then drop drastically. As a result, you will feel hungry long before lunch time arrives
Step 2. Eat low-fat protein in the morning
Another breakfast menu option that is no less good is low-fat protein such as those contained in eggs, low-fat meat, and yogurt. Eating low-fat protein in the morning can help the body to feel full longer. Research even shows that doing it at other meal times is not as effective. Therefore, make sure you eat low-fat protein as a breakfast menu in the morning!
Do not choose a protein that is completely free of fat. Eating good fats such as those in olive oil and avocados is effective in making the stomach full longer instead of eating lean foods
Step 3. Consume grapefruit
Although a diet that requires you to only eat grapefruit should be avoided, there's nothing wrong with eating half a grapefruit at every meal, which has been shown to help some people lose weight. A study indicates that grapefruit may have substances that can lower insulin levels in the body after eating. As a result, the stomach can feel full for a longer time.
- However, if you are on medication, don't forget to check for interactions with grapefruit, especially since the fruit is known to interact negatively with 85 different medications. Its interactions with 45 types of drugs are even categorized as very serious and dangerous.
- Be careful in consuming grapefruit. Do not eat the fruit if you are taking medications to treat erectile dysfunction, statins to treat high cholesterol, calcium channel blockers, most blood thinners, benzodiazepines, thyroid hormone replacement, chemotherapy and immunomodulatory drugs, antifungal antibiotics and some other antibiotics., beta blockers, opioids, and other drugs that may be digested by the liver and the cytochrome P450 family.
- Pregnancy, breastfeeding, or having breast cancer can also interact negatively with grapefruit consumption.
- In addition, there is no conclusive scientific evidence to validate the effectiveness of grapefruit supplements. In other words, all claims circulating today are still anecdotal. If that method seems safe and useful to you, feel free to give it a try.
Step 4. Eat high-fiber vegetables and fruits
Most vegetables and fruits are high in water and fiber, and both are effective at keeping you fuller for longer. That's why, make sure you always eat vegetables and fruits in addition to protein and fat at every meal.
- In particular, apples are a fruit that can effectively suppress hunger. Therefore, do not hesitate to eat one apple every day!
- Green leafy vegetables are foods that are effective in making the stomach full longer and are rich in nutrients. Instead, choose dark green vegetables such as spinach, collards, mustard greens, kale, or chard instead of light green vegetables such as iceberg lettuce.
- Potatoes have a chemical component that can counteract the effects of ghrelin. Therefore, try eating them after they are baked, boiled, or sautéed in a little oil, but avoid potato chips and fried potatoes.
Step 5. Eat nuts
Research shows that people who eat one serving of nuts, especially almonds, per day have a lower intensity of hunger than people who don't. In particular, nuts contain a mixture of protein, fiber, and unsaturated fats that are very good for your health.
Step 6. Add raw flax seeds to food
Raw flax seeds can be sprinkled over yogurt, smoothies, lettuce, and vegetables. Because the fiber content in them is very high, eating flax seeds can prevent blood sugar from rising too fast. As a result, your hunger can be suppressed properly.
Step 7. Eat good fats, such as oleic acid, which can suppress your hunger
Oleic acid, which can be found in peanut butter, avocados, nuts, and olive oil, can send signals to the brain to suppress your hunger.
Step 8. Eat the dark chocolate
When the urge to eat sweet foods arises and can't just be satisfied by fruit, try eating a few pieces of dark chocolate. Unlike milk chocolate and other sweets, the very high concentration of dark chocolate flavors can make your mouth stop chewing in no time. Therefore, buy chocolate that contains at least 70% cocoa. Trust me, your mouth will only be able to eat a few pieces because of the bitter taste!
Always check the label on the dark chocolate package. Many brands claim their products are “deep chocolate” when the actual cocoa content is no more than 70%
Step 9. Eat spicy food
Is it possible for the body to consume bland or less tasty food in excess portions? Of course! In fact, the mouth will continue to chew to satisfy hunger even though the stomach feels full. On the other hand, spicy food can encourage the body to pay more attention to the amount of food that comes in and the satiety signals sent by the stomach.
- Cayenne is the perfect spicy spice to add to dishes. you just need to sprinkle it on top of the omelet, mix it with soup, or combine it with avocado for a spicier taste.
- Unlike tomato sauce, most chili sauces don't contain too many calories in each serving. Therefore, there is no need to control the intake, although you still have to make sure there is no added sugar in the ingredient description on the back of the sauce packaging.
- Wasabi is another spicy food that can make you feel full faster.
Method 2 of 3: Consuming Healthy Drinks
Step 1. Consume water
Although you may have heard it many times, the fact that consuming as much water as possible can support your diet, you can't deny it. To maximize the results, always drink water before, during, and after eating so that the stomach still feels full. If hunger strikes again, drink another glass of water before taking other foods. Believe me, it's a powerful way to prevent you from eating too much. If you're worried about getting bored, try the following creative ways to drink water throughout the day:
- Brew ginger tea. Put a few pieces of fresh ginger in boiling water, then steep the tea for a few minutes before drinking it. Ginger has the ability to facilitate digestion and stimulate your body's metabolism.
- Mix water with cucumber or lemon. Adding potent flavorings makes the water tastier to drink. In addition, your tongue will be more stimulated. As a result, the feeling of fullness can last for a longer time! To make it, you just need to pour lemon juice or add a few slices of cucumber to a glass of water.
Step 2. Consume caffeine
Although there are varying opinions about the benefits of caffeine in suppressing appetite, some people feel less hungry after consuming a glass of black coffee or tea. However, there are also those who actually feel a spike in hunger after the caffeine in their body is completely digested. As a result, the previously positive effect will turn negative. However, if you want, you can try drinking a glass of tea or black coffee (without sugar and milk), and observe the results in the next few hours. If your hunger is suppressed even though the effects of the caffeine are gone, it means that this method is suitable for your body.
Step 3. Drink vegetable juice
Processing kale, carrots, spinach, cucumbers, and other vegetables can result in a drink that is not only nutrient-dense, but can keep your stomach full for hours to come. However, the same results cannot be obtained by consuming fruit juice, especially because the sugar content in it is very high.
Step 4. Drink green tea
For centuries, green tea has been used as a drink to suppress hunger due to the presence of EGCG (epigallocatechin gallate) in it, a nutrient that can increase hormone production to make the stomach feel satisfied instead of starving. Therefore, drink green tea every day to prevent the body from storing too much fat.
Step 5. Make low-calorie soups or organic broths to suppress your hunger
Low-calorie chicken soup can contribute enough protein to the body while making the stomach feel full after consuming the soup.
Step 6. Avoid alcohol, especially fermented red wine
Most alcoholic beverages such as beer, cocktails, etc., contain very high levels of calories. Because these types of drinks can reduce your physiological function, chances are that your diet commitment will be destroyed by consuming them. However, fermented red wine has been shown to suppress hunger by making the stomach feel full after consuming it. However, limit your intake of fermented red wine to one or two glasses per day.
Method 3 of 3: Changing Your Daily Routine
Step 1. Eat slowly
Eating in a hurry will only make the portion of food that enters the body exceed the proper amount, especially because the stomach does not have time to send a full signal to the brain. Therefore, chew your food slowly and pay attention to what you eat. Put your fork in each bite to help your mouth to chew without rushing. Also don't eat in front of the television or while reading, because a lack of attention to food can make you eat too much without realizing it.
Step 2. Increase the frequency of cardiovascular exercise at certain intervals
Combining cardiovascular exercise with short rest periods is effective in maximizing the body's performance to suppress the production of the hormone ghrelin, which can suppress your appetite at the same time.
Step 3. Brush your teeth
When hunger strikes, brush your teeth immediately. The taste of toothpaste will encourage the brain to think that your body is actually eating something. As a result, the stomach will not be hungry in the near future because any food will taste less good if consumed shortly after brushing your teeth.
- However, don't brush your teeth too often! Be careful, doing so can actually damage tooth enamel. Therefore, only brush your teeth 2 or 3 times per day.
- Chewing sugarless mint gum is another powerful way to send deceptive satiety signals to the brain.
Step 4. Get enough sleep at night
Research shows that lack of sleep can make people eat more the next day, and can increase their tendency to eat foods that are high in calories. On the other hand, sleeping too long can also have the same effect. Therefore, make sure you only sleep for 7 to 8 hours at night to keep hunger at the right portion.
Step 5. Stay busy
Boredom is the biggest factor that triggers the desire to overeat. If you have enough free time, you will most likely fill it with food. To prevent this, try to stay active throughout the day, such as by meeting lots of people, doing activities that keep your hands busy, etc. Don't give your body time to feel hungry!
Step 6. Manage stress
Eating out of sadness, anger, or hunger is the perfect enemy of your diet! In particular, when stressed, the body will produce hormones that trigger excessive hunger. That's why the suggestion to eat cookies or ice cream when stressed is the wrong method, even though ironically it is very popular in various cultures! Instead, manage stress with meditation, exercise, and therapy so you don't have to flee to sugary, starchy foods.
- Eat when hungry. Don't let your stomach starve to lose weight, but don't overeat either. In other words, eat when necessary, but still control the intake of calories that enter the body.
- Chewing gum for an hour in the morning can suppress appetite and prevent the risk of overeating during the day. In addition, chewing gum for an hour can also burn 11 calories, you know!