With your summer training underway, one nagging factor that might be making things difficult for you is your increasing hunger levels. The leaner you become, the more your body is going to fight further fat loss from taking place by increasing the hunger sensations you feel. It does this through a complex process that includes two main hunger hormones, leptin and ghrelin.
With biology against us, we’re happy to report that there are natural appetite suppressants to help you out.
Fortunately, if you choose your foods and supplements wisely, you can help stave off some of that hunger, making it easier to maintain that lower-calorie diet. Here are the appetite suppressants to focus on from AskMen.com.
By Shannon Clark, Health Correspondent
You’ve heard the saying: ”An apple a day keeps the doctor away,” and now apples may do more than just that. One large apple supplies approximately 5 grams of fiber, which fills the stomach up for a longer period of time.
Additionally, the sugars found in apples do not influence blood sugar levels as much as starchy carbohydrates do, meaning you’ll have a reduced risk of a blood-sugar spike followed by a crash.
Flaxseeds are becoming a more popular way of getting in your essential fatty acids, but they also offer a good dose of soluble fiber to your diet.
Sprinkle these little appetite suppressants into your yogurt or cottage cheese and you’ll provide your body with some slow-digesting fats to go along with the protein that’s already very satisfying.
Caffeine is a daily part of most of our lives, yet many of us don’t realize the appetite-suppressing properties that caffeine has.
This stimulant is most noted for its energizing effect along with its ability to help keep you awake during that mid-morning meeting.
When taken in moderate doses, however, as the central nervous system is stimulated, you’ll also tend to experience a decreased appetite.
Staying well hydrated is another very important thing you must do if you hope to prevent hunger. Not only do we often mistake hunger for thirst, but when we are dehydrated we are more apt to feel tired, causing us to attribute this fatigue for a food shortage.
If you truly are tired and lacking sleep, keep in mind that your brain will release a hormone telling your body that you’re hungry when, in fact, you are not.
Hoodia is a supplement that many people believe helps them control their hunger. Hoodia originated from Africa and was primarily used by hunters when they went out on hunting expeditions to prevent hunger pains from shortening their trip.
Be aware, however, that it can take a few days to exert its affects; if you don’t feel anything at first, wait it out before making judgments.
Starting your meal off with soup is another way to reduce your appetite. Hot liquids in general tend to take the edge off hunger and since there are so few calories per cup, you can eat a good volume to fill your stomach.
Chicken and vegetable soup is your best bet since the small amount of protein in the chicken will curb your hunger longer, while the vegetables and fluid will instantly fill you up.
Consuming spicy foods also helps to suppress the appetite. So next time you’re having sushi or fish try adding some wasabi to it to really tame your appetite.
In addition to hunger suppression, wasabi has also been known to help protect against cancer and provide anti-inflammatory effects.
Starting your day off with unsweetened oatmeal is a great way to prevent hunger later on in the morning.
Oatmeal contains more dietary fiber than most cereal and is very low in sugars, meaning it’s not going to leave you with a blood-sugar crash.
Add some cinnamon, unsweetened applesauce or a touch of sugar-free maple syrup for added flavor.
Salmon works well to reduce your appetite due to the healthy fat it contains.
Protein-rich foods are the most satiating nutrient upon being eaten, but fat is what has staying power to keep you feeling satisfied in the hours to come.
By eating salmon, you’ll get the best of both worlds.
Finally, almonds are another great source of healthy fats and make for a great snack between meals - provided you watch portion sizes.
Note that the hunger-reducing effects of nuts tend to take about half an hour before you feel them, so eat them before you reach the point of being extremely hungry or you’ll be tempted to eat more than just the nuts.
More from AskMen.com:
Plagued by hunger when trying to slim down for the beach? Try these healthy appetite suppressants