Beginning your mornings with seaweed could be the hidden secrete to reducing your food intake. The American Diabetic Association and Dutch scientist have found out that adding algae derived from the seaweed to a drink suppresses hunger pangs by up to 30%, in addition to maintaining a fuller feel. This liquid algae turns into gel once in the stomach, where it slows down digestion by mimicking solid food.
2. Green Tea
Contains catechins which stimulate more calorie burn. The American Journal of Clinical Nutrition agrees that taking 6-cups of green tea daily may speed up the rates at which the body burns cellular energy and fat by up-to 40%. This effect is as a results of a combination of factors such as tea temperature hot or cold), flavonoid and caffeine.
Get natural with Organic Spirula; this blue-green algae is a descendant of some of the earth’s original life-form. According to Enjay Marketing, scientific studies have shown that Spirula helps normalize weight using its natural appetite suppressants and increases energy from its rich bio-chalated iron which is critical in enhancing cellular oxygenation and Vitamin E production.
Lemons have an element called pectin, which is a natural gelling agent and a soluble fiber that mops fat stored in the body; this helps slow down digestion making you feel fuller on less food. Studies done by US researchers and the University of Arizona show that pectin and lemon acid slows down sugar absorption after taking meals. Vitamin-C in lemons also contains carnitine amino-acid which helps burn fat.
5. Red Pepper
Feeling the burn from red-pepper could signal great changes in your body; without taking to the gym. Scientist from Purdue University in Indiana, have discovered that the element capsaicin which gives the pepper its chill effect greatly reduces hunger pangs while charging the body’s energy levels.
Oatmeal is high in nutrients such as carbs which greatly slows digestionrates, while keeping you filled for hour’s an-end after breakfast. Dietary studies have shown that oatmeal’s are rich in the hormone ghrelin which works wonders in suppressing hunger. Oatmeal’s also rank low in on the glucemix index.
Protein is one the health supplements highly recommended by nutritionist, since they help maintain stomach fullness better than most other nutrients. Proteins also take time to digest and absorb in the body. Studies done by Purdue University have found that taking lean-protein foods such as such low-fat yogurt and egg whites at breakfast helps maintain fullness for longer.
8. Dark Chocolate
Dark chocolate or 70 more cocoa has been shown to greatly eliminate food cravings because it contains a pungent taste that signal’s the body to minimize desire to eat more. Dark chocolate also contains steric acid which is known to slow down the rates of digestion.
Eggs are a great source of protein. Indeed, the quality of protein in eggs is second only to the human breast-milk. Recent studies have shown that eggs play a critical role in weight management; according to the Journal of American College of Nutrition taking atleast 2-scrambled eggs for breakfast can greatly result in taking fewer calories the rest of the day.
10. Grape Fruit
The grapefruit citrus is staging a big comeback. Research studies at the Nutrition and Metabolic Research Center in San Diego have shown that people who eat half a grapefruit with every meal are most likely to lose 3.6-lbs on average in 3-months. Grapefruits also lowers the post-meal levels of insulin which regulates blood sugar and fat metabolism.
The fiber and protein elements contained in beans have been shown to greatly suppress the rates of digestions. According to the research by Purdue University the net effect is the reduction or delay in hunger pangs in addition to keeping the stomach fuller for longer periods.
Thykaloids found in green leafs like spinach and kales have been shown to promote weight loss by decreasing insulin and controlling the hunger hormones, thus making them an excellent natural appetite suppressant. According to Natural Health Advisory, Researchers from the Lund University in Sweden have shown that Thykaloisd reduces instances in food intake and lowers the fat levels.
When Fiber makes contact with the body fluid, they act as appetite depressant. According to studies by the American Journal Clinical Nutrition in 1997, insoluble fiber has been found to decrease appetite. Soluble fibers are found in barley, apples, prunes and citrus fruits, for example high fiber cereal with 33-g of insoluble fiber can decrease food intake, reduce appetite and minimize glucemic response to meals taken later.
14. Plantain (Plantago ovate)
Plantain is a super food that suppresses appetite via the bulking action that works similar to fiber. Scientific studies in Italy and Russia have deduced that plantains naturally minimize the absorption rates of lipids in the human intestines. This is in addition to lowering the rates of cholesterol and triglycerides in the body.
15. Jerusalem Artichokes
Jerusalem Artichokes are very similar to the dahlia roots, as they both contain inulin. This is a natural fructose polymer that helps curb appetite by slowing down the rates of carbohydrate metabolism. Studies have shown that if Jerusalem Artichokes is taken at the rate of one serving per-day in alterations of cooked, raw or juice form, it works greatly help in regulating appetite.
Studies have shown that just taking a handful of Almonds can get you antioxidants such as mineral magnesium and Vitamins E. Studies by the Purdue University also show that Almonds can increase the feelings of fullness, in addition to helping manage weight.
17. Yacon Root
This is a super food that burns fat and suppresses appetite. This natural plebiotic also stimulates the growth of good bacteria in the body’s digestive system in addition to boosting immunity. Yacon root suppresses hunger by lowering the caloric intake whilst increasing the rates of metabolism in order to burn more calories to trigger weight loss. Studies to support the use of Yucan root were done at the University of Sao Paolo in Brazil and The University Hospital Basel in Switzerland.
18. Matcha Green Tea
This is one of the hidden superfoods many are still discovering. According to research studies conducted by Apto Tec, Inc and University of Georgia researchers; an antioxidant Epigallocatechin gallate (EGCG) found in matcha can be used for obesity therapy with promising results. When matcha is combined with a healthy lifestyle it can enhance weight loss due to its appetite suppression ability.
19. Eating more Fat
Aalthough this may seem counter-intuitive, eating more fat can be a great appetite suppressing strategy. According to University of California Irvine researchers, good fat or Oleic acid can help small intestines produce oleoylethanolamide which transmits a hunger managing message to the human brain from the nerve endings. The sources of this compound include; extra virgin olive oil, nuts and avocado.
Cinnamon has been shown to suppress the production of insulin, a research Scandinavian study that was published in the American Journal of Clinical Nutrition says. Insulin is useful in the human body as it helps turn excess sugar into fat. This has a great effect on lowering the blood sugar levels as well as suppressing weight gain. Cinnamon may also slow the stomach emptying, to create s fuller feeling.
21. The African Mango
Seeds of the African mango have been used for many years for medicinal purposes. The health benefits of the seeds include lowering cholesterol levels and controlling diabetes. According to Dr Oz, the African Mango supplement helps burn fat and enhance the loss of weight. This should however be accompanied by healthy dieting and regular exercising. Similar studies by the University of Yaoundé Cameroon have shown the relationship between the mango and appetite suppression.
22. Sniffing Food Scents
It has been proven that certain aromas can suppress appetite and make you less hungry. Studies done at Chicago’s Smell and Taste Treatment and Research Foundation have shown that scents from green apple and blend of bananas can lead to significant loss of appetite leading effects such as weight loss.
23. Sleeping More
Sleeping suppresses common urges such as the need to reach out to the refrigerator to get a bite. Ghrelin, which is a the hunger stimulating hormone usually increases when you have less sleep. This essentially means that sleeping longer greatly reduces the urge to eat more.
24. Drinking More Water
It is the most abundant naturally existing resource; not getting enough water has been shown to suppress eating appetite. According to watchfit.com, taking 8oz glass 10-minutes before taking meals creates appetite satiety. Taking sips of beverage throughout the day can also help keep you filled up. However, limit the amount of water before meals to 500ml for best results.
Even though the no carb push has diminished their use as dietary supplements. Starches such as potatoes have an amazing staying power. According to research study by University of Utah; potatoes can stay longer in the stomach, thus delaying the onset of hunger pangs. However, avoid French fries as they may more pose a negative outcome.
26. Peppermint Tea
Peppermint plant leaves are often used for medicinal purposes to alleviate pain, digestive complications and anxiety. The plant is also known to suppress appetite which aids in weight management. Research studies performed by Wheeling Jesuit University have shown that inhaling peppermint scents every 2-hours can greatly reduce hunger pangs in addition to suppressing caloric intake. Peppermint scents also reduces intake of sugar, fat and cravings.
27. Evening Primrose Oil
Taking evening primerose oil in the morning has been shown to reduce appetite for most of the day. The oil contains 70% linoleic acid (LA) and 9% gamma linoleic acid or GLA among other elements such as palmitic, stearic acids. GLA belongs to the Omega-6 fatty acid group with is important in human health as it aids in the development of brain as an anti-inflammatory agent. The study was published in Journal of Nutrition in 2007.
28. Hoodia Gordonii
Is a herb extract reported to be a good appetite suppressant and energy provider. According clinical studies taken by the University of Vanderbilt clinical; Hoodia Gaordonii increases energy when introduced into the body, this is believed to be one of the reasons why it a good appetite suppressant. This natural appetite suppressant also makes it easier to reduce the daily caloric intake.
If you are shy of Avocados, maybe it is time you took them seriously. Recent scientific studies have shown that the oleic acid found in avocados can help naturally curb appetite which helps in managing weight gain. It is also important to note that unlike other fruits and vegetables, avocados contain much more calories; as such the consumption quantities must be checked.
These seeds are high in protein, Omega-3 fatty acids and fiber, taking a handful of these seeds can greatly help to suppress appetite. Flaxseeds can also be added to yogurt, protein shakes or salad for better results. Studies have shown that taking atleast 2.5 grams of flax seed supplement produces higher food satisfaction rates.
31. Ginger Tea
The good thing about ginger tea is that it does not have any side effects. Clinical trials by the Columbia University New York Obesity Research Center have shown that offering ginger tea with breakfast to older men can significantly reduce food consumption throughout the day with a corresponding less hanger pangs. Ginger tea also increases calorie burn by up to 43 calories a day.