Which Foods Can Help Suppress Your Appetite?

Row of healthy free range eggs

Sick of feeling hungry all the time?

Have a hard time sticking to your diet?

Before spending your money on miracle pills, seek natural ways to beat hunger. From cottage cheese and salmon to yerba mate, certain foods and spices boost appetite-suppressing effects.

Some also increase your energy, ward off sugar cravings, and reduce carb absorption into your system. On top of that, they have none of the side effects of weight loss supplements.

Add these foods to your diet to curb hunger and torch fat:


Healthy salmon meal with vegetables

Loaded with protein and good fats, fish is one of the most satisfying foods out there. Salmon, mackerel, tuna, sardines, and other fatty fish have the highest satiety index.

The same goes for fish oil, which is a great source of omega-3s. These healthy fats reduce hunger and cravings by suppressing appetite-promoting hormones like ghrelin.


Large high protein beef meal with vegetables

Touted as one of the best natural appetite suppressants, beef keeps you full longer than most foods. Rich in protein, it curbs hunger and takes longer to chew. It also boosts your metabolism because it takes more energy to digest than potatoes, bread, or fruit.

Beef is an excellent source of iron, choline, potassium, vitamin B12, niacin, and other essential nutrients, so be sure to include it in your diet. Each serving provides up to 800 milligrams of CLA, which aids in weight loss and boosts immunity.

Cottage Cheese

Tub of cottage cheese

Cottage cheese is a favorite choice for athletes and dieters alike. Compared to other types of cheese, it’s higher in protein and has less fat. Casein, the protein in cottage cheese, takes hours to digest, which helps suppress your appetite.

For this reason, cottage cheese is the perfect bedtime snack. If you’re on a diet, it can help you shed fat and preserve lean mass.


Large amount of free range eggs
Eggs are rich in protein and have no carbs. Due to their high protein content, they help lower ghrelin levels and increase leptin. These hormones regulate your appetite, so it’s important to keep them under control.

A recent study has shown that people who started the day with scrambled eggs were less hungry at lunchtime than when they had cereals for breakfast. Eggs don’t directly cause weight loss, but they keep you full and make dieting easier.

The best part is that you can cook them in a multitude of ways, such as poached eggs, scrambled eggs, omelette, vegetable frittata, and much more.


Bowl of oatmeal and blueberries

According to health experts, oatmeal keeps hunger pangs away and promotes weight loss. This grain contains beta-glucan, a type of soluble fiber that regulates blood sugar levels, supports digestion, and prevents insulin spikes. Dieters who have oatmeal for breakfast tend to eat fewer calories at lunch, which leads to fat loss in the long run.


Slices of orange

Oranges and other citrus fruits are high in dietary fiber, which helps reduce your appetite. With only 59 calories per serving, oranges make a great snack for dieters.

They also contain large amounts of vitamin A, vitamin C, calcium, magnesium, and other nutrients that boost immune function. Keep in mind that you need to consume the whole fruit, not only its juice, to reap the benefits. Orange juice contains little or no fiber, so the sugar goes directly into your bloodstream.

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