Diet MythbustingFood ScienceHealthy Weight Loss

Natural Ways to Suppress Your Appetite

There are many weight loss medications available on the market that claim to suppress one’s diet. What we fail to realize is that a large majority of weight loss peel manufacturers produce products with profit or the bottom line in mind, not with the goal of improving their customers overall health.

According to the Natural Institute of Health (NIH), most of these weight loss medications come with different side effects. However, a consistent intake of pills to lose weight is not advisable. We don’t eat all the time because we are hungry. Sometimes we eat because it is a routine or a daily ritual, or sometimes because food is offered to us.

Appetite has a lot to do with your psychology. It is possible to overeat because you had nothing to do. Boredom can also cause you to overeat. So in this article, we are going to look into the natural ways to suppress your appetite without taking pills. Let’s dive in!


Let us start from the simplest. Water is a natural appetite suppressant when taken before any meal. Taking an adequate amount of water before you eat breakfast, lunch, or dinner has been discovered by some studies to make you less hungry and a little filled before even eating.

A research was carried out on 50 women who were overweight. They were subjected to drink about 1.5 liters of water in a day before every meal. This study lasted for about eight weeks. After this period of eight weeks, the results showed that the women witnessed a decrease in appetite and a significant amount of fat loss.


A majority of the food we overlook might turn out to become powerful appetite suppressants. An example is a ginger. Some studies have directly linked ginger consumption with appetite reduction in overweight individuals trying to lose weight. This is due to gingers stimulating effect on the digestive system. Little intake of ginger consistently can help reduce the feeling of hunger.


It is no news that exercise helps improve one’s health and aids proper digestion of food consumed. Regular exercise can also help suppress appetite and reduce food intake on a daily basis. After a series of research in this regard, heavy and rigorous workouts have been discovered to suppress appetite. It was found that immediately after working out, the hormone that stimulates hunger (ghrelin) in the body is found at a lower level.

High-Fiber Foods

Unlike other kinds of foods, fiber foods do not digest quickly. They remain in your body for a reasonably long time without absorbing. This is why you stay full for a sufficiently long time without feeling hungry. A study carried out in that regard stated that fiber foods could act as appetite suppressants. When you include high-fiber foods in your daily diet, it will help reduce your food consumption and thus weight loss. 

Some of the few healthy high-fiber foods include:

  • Veggies
  • Apples
  • Whole grains
  • Beans 
  • Almonds 

Protein and Healthy Fats

Your food intake matters a lot when trying to keep your appetite under control. Food groups like protein, carbohydrates and fats are known to help quench hunger at all times. Instead of consuming carbohydrate foods, why not substitute for protein and healthy fat. These two food groups have been directly linked to suppressing appetite as much as possible. They can remain in your body for a long time, keeping you satisfied. We highly recommend you take in foods that are high in protein such as the following:

  • Eggs
  • Beans 
  • Peas 
  • Greek yoghurt
  • Lean meats

Check here for more guidelines for healthy eating by professionals.

Dark Chocolate

There are some specific snacks which a lot of individuals do not realize can help decrease hunger and suppress one’s appetite. One of such snacks is dark chocolate. A research carried out showed that after consumption of dark chocolate, there was a drastic reduction in the consumption of the research participants’ food intake during their meals. In this study, 16 young and healthy men were sampled and subjected to about 100g of milk or dark chocolate for about thirty minutes. After eating, these men felt satisfied and ate less in their next meal.

Foods Low in Calories

Dieting doesn’t necessarily mean starving yourself. Constant consumption of high-calorie foods would improve your appetite, so do the opposite. Certain foods are satisfying, enriching, and equally low in calories. Discard every piece of information that tells you to starve yourself to control your appetite. Foods such as vegetables, beans, fruits, and whole grains are low-calorie foods that can help suppress your appetite and help you lose calories.

Try Coffee

This works differently. Coffee contains a large amount of caffeine, which is quickly utilized by the body. Generally, taking some coffee in the morning can help reduce hunger and suppress your appetite. However, you have to  understand how coffee works for you. To some people, coffee makes them active and cranky; It affects some other individuals differently. If coffee does not work for you, try something else mentioned above.


Certain studies discovered stress could increase one’s urge to eat. It is a way for the body to compensate for its energy loss. You certainly eat more when you are stressed. In a study carried out by a group of scientists, it was discovered that stress can become a strong drive to increase food consumption. Try to be less stressed and rest more. 

On the other hand, getting busy can be one of the most natural ways of suppressing one’s appetite. When you are busy with work, you may not think of eating until after work. That’s just logical. What happens when you sit at home all day? You tend to eat anything you see.

You do not have to subject yourself to fasting or hunger strike before you can suppress your appetite. You do not even need pills to control food consumption daily. These are the few natural ways that can help reduce your appetite to a minimum. Eat low carbs & high protein foods, drink a lot of water, less carbonated drinks, and lastly try out some dark chocolate to suppress your appetite.

Related Articles

Back to top button