There are days when the belly seems to have no mercy. We have just finished breakfast that already, a desire to snack Points the tip of his nose. It’s not hunger, not really. Rather this strange void, this deaf nervousness that we try to fill With a cookie, a handful of chips, or what is found first. And yet, this feeling could be avoided, or at least mastered, simply … by eating something else.
Yes, certain foods have the gift of acting as a natural brake to appetite. Neither miracle pills, nor promises in the air: these are simple products, often present in our kitchens, capable of cutting hunger without exploding calories. So if you are trying to limit excess, avoid cracking or just manage your meals better, you are probably in the right place.
What the real appetite supplement have in common
Not all foods are created when it comes to regulating the feeling of satiety. Those who work best share some precious characteristics: a high fiber content, a full protein, or even an ability to swell in the stomach without irritating it. And sometimes it is a question of texture or chewing. The more you chew, the faster the brain sends the signal than “enough”.
Among these foods, some are known to act directly on hunger hormones. This is particularly the case for soluble fibers, which slow down digestion and stabilize blood sugar, thus avoiding insulin peaks responsible for sudden cravings. Result: we hold longer without wanting to plunge back into the cake cupboard.
The 10 supplies of appetite suppressant to favor without guilt
Without turning around the pot, here is the list of ten foods that have proven themselves to calm the little oneswithout ruining food efforts:
- Apples : Rich in pectin, they take volume in the stomach and provide a lasting “filling” effect.
- Oats : With her soluble fibers, she stabilizes appetite and avoids soft blows.
- Eggs : a source of protein that satiates from breakfast.
- Lenses : excellent in salads, they combine vegetable proteins and fibers in large quantities.
- Almonds : A small handle is enough to calm a cravings, thanks to their richness in lipids and fiber.
- Greek yogurt : Dense and more protein than conventional yogurts, it stalls effectively.
- Chia seeds : soaked in a liquid, they swell and slow down digestion.
- Lawyer : its good fats and its creamy texture promote a rapid feeling of satiety.
- Nature popcorn : bulky but light, it occupies the stomach without weighing down.
- Green tea : Although liquid, it contains catechins that can reduce the feeling of hunger.
Each of these foods can be integrated at different times of the day : at breakfast, snack, or in addition to a meal to avoid sweet desires that often arrive in the afternoon or evening.
How to integrate them intelligently into your daily meals
Knowing these foods is one thing. Knowing when and how to consume them is another. The efficiency of an appetite suppressant depends largely on the moment when it is eaten. For example, an apple alone in the middle of the morning will be much more effective than a fruit juice swallowed in a hurry. For what ? Because it will force you to chew, that it contains intact fibers, and that it triggers the right signals at the right time.
To take advantage of these foods, it is better to avoid consuming them “on the fly”. Take the time. Turn them into rituals : A snack of almonds when you get home from work to avoid snacking by preparing dinner, a bowl of oatmeal in the early morning to hold until noon, or an infusion of green tea after the meal to push the desire for dessert.
What if you have trouble changing your habits? Start small. Replace a single snack of the day with one of these foods. Observe what’s going on. Often, the body adapts very quickly, and the results are felt from the first days: less fatigue, fewer obsessions around food, and a stronger feeling of control.
