Constantly hungry? Six natural foods that curb appetite

In order to lose weight, many still rely on slimming pills, appetite suppressant tablets and the like. With these little “helpers”, however, your endeavors quickly become a health risk.

Besides, if constant hunger is your problem, you don’t need these artificial supplements at all – you just have to look around in nature.

This has many natural appetite suppressants ready that will not harm you, but even contribute to your health and fitness with their abundance of nutrients.

Best of all, the natural appetite regulators are found in everyday foods that should be at the top of your menu anyway to meet your nutritional needs.

Remember: cravings often arise from a nutrient deficiency or a too high calorie deficit.

Regulate feelings of hunger naturally

The secret to constant hunger is actually quite obvious: you have to eat. Because hunger signals to you that your body needs something. However, it does not require large amounts of coffee (bitter substances) to suppress hunger, nor chemical preparations that suppress appetite.

What your body really needs are nutrients and sustainable energy. Watch what you eat and your hunger will take care of itself.

These six foods can help you with that.

1. Stay full longer with the superfood ginger

the small, inconspicuous tuber is – rightly so – considered a superfood. In addition to its anti-inflammatory effect, it also has a positive effect on blood pressure and sugar levels, stimulates the digestive system and, according to studies, has a proven effect on feelings of satiety and hunger.

Half of the subjects American investigation got two grams of ginger powder dissolved in hot water with her breakfast. The result was reduced hunger, lower future food intake and an increased feeling of fullness.

2. Fills you up quickly: Natural pectin from apples

In order to successfully fight constant hunger, sustained satiety is crucial. Because even if you can keep your blood sugar level at a balanced level, you will eventually get hungry.

And that’s a good thing, because your feeling of hunger shows you when your body needs energy. What matters is what you give your body when you are hungry.

In addition to nutrients, the organism needs above all fiber. Among other things, they regulate digestion. The more fiber you take in, the longer you feel full and the less you eat overall.

Apples are very rich in pectin, a dietary fiber that fills you up very quickly. Apples are therefore particularly suitable for breakfast or as a snack. studies also support the fact that pectin delays gastric emptying and thus contributes to longer satiety.

3. With oatmeal for an even supply of energy and blood sugar levels

Also Oatmeal is high in fiber. The long-chain carbohydrates provide the body with constant energy over a longer period of time, instead of releasing all the energy from the food at once, like short-chain carbohydrates. This ensures longer-lasting satiety and a balanced blood sugar level.

One Study from 2014 shows that oatmeal increases post-meal fullness, decreases the need to eat more, and results in less post-meal intake compared to other breakfast cereals.

One Study from Finland showed that adding oat bran could induce greater satiety both short and long after breakfast than a breakfast not enriched with oat bran.

The dietary fiber beta-glucan contained in the grain plays a major role in this.

4. Green lentils for lasting satiety

Lentils belong to the group of legumes, which are considered to be rich in fiber and protein. Protein-rich foods can in themselves have a positive impact on hunger and satiety, since proteins are digested more slowly than carbohydrates, for example.

One large-scale study was able to prove that after a meal based on legumes, satiety was 31 percent higher. A meal with lentils or other legumes such as kidney beans, chickpeas, etc. remedy.

Another study found out that the type of lens can also have an influence. This recent study concludes that green lentils, but not red lentils, increase feelings of satiety when substituted for rice in meals.

5. Almonds as the perfect snack

Snacks between meals can be crucial for success in losing weight – because if you often grab an unhealthy snack when you are very hungry, you can quickly exceed your calorie requirement without really being able to cope with the hunger.

On the contrary, high-calorie granola bars full of added sugar are suitable Almonds are excellent as a small snack. They provide healthy fat and protein. In general, protein-rich foods keep you full for longer because the body needs much more time and energy to break down the proteins.

One study shows that the general feeling of hunger and acute cravings – especially for fatty foods – were significantly lower when raw almonds were consumed as a small morning snack. Almonds have also been shown to help curb appetite when compared directly to a snack with the same calorie count.

Image gallery: 20 healthy snacks to lose weight

A randomized, double-masked, placebo-controlled study investigated the relationship between chromium intake and body composition. 154 subjects had to ingest 200 to 400 micrograms of chromium picolinate daily. The result: a significant reduction in fat and an increase in muscle mass was evident in almost all test subjects.

How you eat the red vegetable is up to you – but the tomato is not lacking in versatility. In a salad, as a soup or sauce or on its own as a snack – enjoy the tomato as often as possible.