I bet you didn’t know that food could suppress the appetite.

Especially proteins.

Protein can be found in soy products like tempeh and TVP as well as in yogurt, lentils and nuts.

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.

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.

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 gastro-intestinal 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.

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.

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.

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.

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 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.