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How to Reduce Appetite

Nadia Galinova
Translated by
Nadia Galinova
How to Reduce Appetite

Have you had a huge appetite lately? To reduce it, nutritionists advise 10-15 minutes before the main meal to consume a glass of milk with rusk or a small slice of wholemeal bread, a cup of tea with a little cottage cheese, milk with coffee.

You can just drink a glass of warm water, but it should be done slowly, without rushing.

Fresh fruit can be eaten half an hour before a meal. In this case, they will reduce appetite. If you eat fruit 1-1.3 hours before eating, you will increase your appetite.

Once you have eaten, there is no point in eating fruit - at least when it comes to limiting appetite, because the body begins the process of food processing.

A shower or hot bath before a meal is also effective for reducing appetite.

Walking between 20 and 30 minutes a day stimulates the breakdown of fats and helps to remove energy from the blood and if there is energy in the blood - this means that the need for food is less.

If you want to control calories, write down everything you eat. This way you will have a better idea of the amount of food consumed.

Start dividing the portion of food you are used to eating into two parts.

Use smaller plates with a capacity of not more than 200 grams and the portions in them should be, for example: meat - as much as a fist, garnish - 2 fists.

Do flat stomach exercises. Stomach shrinking helps reduce appetite.

Never skip breakfast. If possible, always eat eggs or other protein foods as your first meal. This will guarantee you energy, until the end of the day and you won't feel as hungry.

To reduce your appetite, never eat in front of the TV or computer. Food ads and other images distract you and only increase your appetite.

Avoid passing places where you can see sumptuous cakes, sandwiches and rich pizzas. They will only irritate you and provoke your appetite.

To reduce appetite, eat often but less. Do not deprive yourself of small snacks with fiber. For example rice, breakfast bars with seeds, nuts and dried fruit.

You can also rely on tea to kill your appetite. Herbs such as burdock, nettle, licorice, dandelion will help.

Appetite-reducing foods

1. Oats

Breakfast for appetite control

Oats are a food that has the quality to create a feeling of satiety for a long time. It contains insoluble fiber, which increases its volume after ingestion, promotes a feeling of satiety for a longer time and this way they are reliable ally in losing weight and maintaining a balanced weight.

2. Walnuts

Walnuts are a source of protein, unsaturated fats, omega-3 fatty acids and trace elements. Walnuts contain polyunsaturated fatty acids, which stimulate the production of the two appetite suppressants: ghrelin and YY peptide. These hormones play a major role in transmitting the message of satiety to the brain. Eat more walnuts between meals, or add them to your favorite tarator, pastries, baklava. Walnut salads are also very tasty and healthy.

3. Flaxseed


Flaxseed oil is the most famous product of this plant, but raw flaxseed is known for its role in reducing appetite. This is due to the presence in the composition of the seeds of omega-3 essential fatty acids and a large amount of fiber. Both have the role of lowering blood sugar levels and therefore control the feeling of hunger.

4. Salmon

Salmon can help reduce the amount of food eaten in the main diet due to the large amount of protein in its composition, along with omega-3 essential fatty acids, both groups of nutrients are responsible for the fast and longer period of satiety. Pan seared salmon, roasted fish or classic sushi - you choose how to eat it.

5. Water

Drinking more water

Water is an essential element in the feeling of satiety. When the body is dehydrated, the brain often sends a message of hunger to the body, not thirst. Dehydration also causes the need for nutrition to quickly restore the body's energy. Complete and continuous hydration ensures reduced appetite.

6. Green tea

Green tea is an important ally in the diet for weight loss due to its high content of leptin. Leptin is a hormone responsible for regulating a person's daily energy intake and consumption, appetite and metabolism. The active components of green tea give the brain a feeling of satiety, which is why it is recommended before a main meal.

7. Egg white

Protein omelette reduces appetite

Balanced consumption of egg white reduces appetite. This is mainly due to opioid receptors stimulated by certain amino acids present in egg whites. In addition, histidine and glutamic acid facilitate optimal absorption of alii and chlorine in the cells of the nerve centers of the perception of pleasant sensations. This favors the establishment of a state of well-being essential for the fight against overeating. To consume more of this food you can prepare a protein omelet.

8. Tofu

Soy has been an essential source of protein for Asian peoples since ancient times. The isoflavones contained in soy have an important antioxidant role, but also regulate appetite. This benefit is provided by genistein, an isoflavonoid that has been shown to inhibit appetite and limit the amount of food eaten during meals. Try it, you will not go wrong, tofu recipes are very tasty.

9. Cabbage

Cabbage salad with chickpeas
Image: Mariana Petrova Ivanova

Cabbage creates a feeling of satiety for a long time due to its complex composition. It is high in fiber, low in calories, rich in vitamin C and a very good source of Mg, Ca, protein, bioflavonoids, potassium, folic acid and B vitamins and has the ability to limit food portions in the diet in which it is consumed., i.e. especially in the raw state. To reduce your appetite, eat more carrot salad with cabbage and fresh stewed cabbage.

10. Apples

They are alkaline fruit, which contain large amounts of soluble and insoluble fiber, natural sugars, vitamin C, beta-carotene (if peeled), potassium and boron. Apples contain a significant amount of pectin, a carbohydrate that controls hunger. Add apples to vitamin salads, pastries, strudels.

For even better results in the fight against appetite, check out our dietary recipes.