7 Wonder Foods That Suppress Your Appetite!

Are you fighting a losing battle against your raging appetite? Is hunger hampering your efforts to lose weight?

For people who are starting on a diet plan, hunger is a major obstacle that even the strongest will power may not be able to overcome.  Knowing how to suppress appetite with the right foods can prevent overeating and help you achieve your fat loss goals.

Often what people experience is that once they can improve their portion control for a month or so, then it gets even easier to avoid overeating.

Here are 7  foods that curb your appetite and abate hunger:

Couscous with Pine Nuts and Peppers

1. Flaxseeds

Raw flaxseeds are an excellent source of omega-3 fatty acids.  They are also high in soluble fiber that can help to regulate your blood sugar levels and suppress hunger.  Ground flaxseeds can be added to yogurt, salad, cereal, smoothie, drinks and soup.

2. Apples

Apples are low in sugar but high in pectin. The latter is a type of soluble fiber that can slow the digestion and absorption of sugar.  Thus, it fills you up and keeps you satiated.

Avoid store-bought apple juice. It does not offer the same benefits as eating whole apples since the fiber has been removed.

3. Pine Nuts and Almonds

Nuts are healthy snacks as they contain oleic acid, an unsaturated fat that curbs hunger.  They are also rich in fiber, protein, vitamins and minerals.

Pine nuts and almonds are two of the best. The digestion of pinolenic acid,  a type of  polyunsaturated fat in pine nuts, stimulates the release of satiety hormones in the gastrointestinal tract. This reduces the desire to eat and hence, lowers food intake.

A handful of almonds makes a satisfying snack in between meals.  They are very filling due to their high content of fiber and heathy fats.

4. Leafy Greens

Filling up on leafy greens such as cabbage, lettuce and spinach is another great way to stave off hunger. Feel free to eat as much leafy greens as you like as it is impossible to overeat them. They are very low in calories and high in fiber.

Avoid store-bought salad dressings that are high in calories. You can make your own healthy salad dressing from olive oil and balsamic vinegar or lemon juice.

5. Water

You probably don’t think of water as a wonder food, but the fact remains that it’s a great and healthy way to appease your appetite. Sufficient water intake is also necessary for efficient fat burning. Whenever you feel hungry or get cravings, drink a large glass of water. Being hydrated quells appetite and keeps you healthy.

6. Soup

Soup is a great natural appetite suppressant that’s low in calories.  Whether it’s chicken or vegetable soup, the high water content and nutrients leave you feeling full and satisfied.  You can simply cook a large pot of your favourite soup to keep in the fridge.  Reheat a portion when necessary, to make a quick, healthy and satisfying meal.

7. Lean protein

Protein is the most satiating of all macronutrients and is great for suppressing appetite. It is best to consume protein from natural foods such as lean meat, fish, eggs, beans, nuts and legumes.

Another benefit of lean protein foods is that they require a high amount of calories to digest and assimilate. Eating a lean protein food at every meal is often recommended for those who are on a fat loss eating plan.

If you suffer from night-time cravings, crush them with these: 3 tricks on how to suppress your appetite naturally


Rena Wong is a fitness enthusiast and freelance group exercise instructor. She shares her passion on health/fitness and writes on various related topics on her website: www.shedthefat.com

4 thoughts on “7 Wonder Foods That Suppress Your Appetite!

  • September 25, 2011 at 7:38 pm

    My doctor also told me that apple juice are not as healthy as the fruit itself since the fiber has been removed so we will not get an exact amount of vitamins that we can get from the fruit. Aside from that I truly agree that water is one of the most important thing when it comes suppressing our appetite because drinking enough water can make us feel less hungry and it also flushes the toxins in our body.

  • September 25, 2011 at 2:08 am

    Excellent article and useful at the same time. I would like to mention that proteins take longer time to digest and as a result your stomach remain full for long duration and you do not feel hungry. In fact many doctors advocate high protein diet for weight loss.

  • September 23, 2011 at 4:48 am

    Good article Rena! People should definitely read this instead of shopping for appetite suppressant pills and the like.

    I have to disagree with one item though – I could eat almonds all day long! Maybe they do help curb hunger from a biological standpoint, but they’re rather high in calories and so easy to overeat!

    • September 23, 2011 at 11:09 pm

      Hi Coach

      I love almonds, too! Yes, there are high in calories so I only eat a handful of them as a snack or when I have cravings. They fill me up without spiking my sugar levels.

      I prefer to buy shelled almonds. It takes extra effort to crack them, which helps to slow down my eating pace and the amount that I eat.


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