Fulfill Your Appetite While Losing Weight With These 8 Foods

Fulfilling Your Appetite While Losing Weight

Losing weight often feels like an endless battle against hunger. When you cut calories to create a calorie deficit for weight loss, it's normal to feel hungrier than usual. The key is choosing the right foods that promote satiety and keep you feeling full for longer periods of time. By eating satiating foods, you can fulfill your appetite even while eating fewer calories overall.

Choose Foods Rich in Protein

Protein is one of the most filling nutrients. Studies show that eating protein stimulates the release of hormones like PYY and GLP-1, which suppress appetite and make you feel less hungry (1, 2).

High-protein foods like eggs, lean meats, Greek yogurt, cottage cheese and legumes will help keep hunger at bay. Include a good protein source at each meal to help you eat less overall (3).

One study in overweight men found that doubling protein intake from 15% to 30% of calories reduced late-night cravings by 50% and the desire to snack by 60% (4).

Load Up On Fiber

Fiber moves slowly through your gastrointestinal tract undigested, promoting fullness and stable blood sugar levels. Soluble fibers like beta-glucan absorb water to form a gel, which slows down digestion and nutrient absorption (5).

Studies show that 30 grams of fiber per day can suppress appetite and help you eat less. Aim to eat plenty of fiber-rich foods like vegetables, fruits, legumes, nuts, seeds and whole grains (6).

One study gave obese men a supplement containing either soluble fiber or insoluble fiber while following a low-calorie diet. The soluble fiber group had significantly reduced appetite and food intake compared to the insoluble fiber group (7).

Stay Hydrated

Drinking water is one of the easiest ways to curb hunger. It fills your stomach, increasing fullness without adding any calories. Whats more, drinking water may also boost your metabolism temporarily (8, 9).

One small study found that drinking 500 ml of water prior to eating a meal decreased hunger and calorie intake during the meal by 13% (10). Try drinking a glass or two of water before meals to feel fuller.

Up Your Fat Intake

Despite decades of anti-fat hysteria, the low-fat diet trend was not successful for weight loss. Eating more healthy fats may actually help curb hunger. Fat takes longer to digest and promotes fullness through several mechanisms (11).

For starters, fat triggers the release of CCK and PYY, hormones involved in appetite regulation. Second, fat uptake by the small intestine stimulates nerves linked to satiety. Lastly, fat causes food to remain in your stomach longer (12, 13).

Include healthy fats from fatty fish, olive oil, avocados, nuts and seeds at meals to help fulfill your appetite.

Add More Spices

Certain spices are linked to less hunger and greater satiety. For instance, cayenne pepper contains capsaicin, which may boost satiety and increase calorie burn (14, 15).

One study found that consuming capsaicin before a meal decreased hunger and reduced calorie intake (16). Try seasoning your food with cayenne, chili powder or fresh chili peppers.

Drink Coffee

Coffee is an excellent appetite suppressant for many people. Caffeine, the most well-known ingredient in coffee, is linked to decreased hunger and calorie intake when consumed before meals (17, 18).

What's more, chlorogenic acids in coffee may slow digestion and the absorption of carbs from your food (19). This slows the rate at which food enters your bloodstream, leading to reduced hunger and appetite.

Try sipping black coffee before your meals to reduce your calorie intake.

Increase Calcium Intake

Some research indicates that dietary calcium regulates appetite and metabolism. Low calcium intake is linked to increased hunger, food intake and body weight (20, 21).

One study found that higher calcium intake from yogurt attenuated fat loss induced by calorie restriction over 6 months in overweight and obese adults (22). Try incorporating low-fat yogurt and other calcium-rich foods like milk, cheese, leafy greens, sardines and tofu.

Give Cottage Cheese a Try

Cottage cheese is a fantastic snack for weight loss. It's high in protein, which increases metabolism, produces feelings of fullness and decreases levels of the hunger hormone ghrelin (23, 24).

In fact, cottage cheese may be superior to other low-fat snacks when it comes to reducing hunger and food intake later in the day (25). Choose regular or reduced-fat cottage cheese and add berries, nuts, cinnamon or other spices for extra nutrition and flavor.

The Bottom Line

Filling up on satiating foods is key to losing weight while feeling satisfied. Focus on incorporating foods like lean protein, fiber-rich vegetables, beans, nuts, healthy fats and calcium-rich dairy into your diet. Drinking enough water and enjoying coffee or hot peppers can also curb cravings.

By eating more satiating foods and practicing mindful eating habits, you can fulfill your appetite and reach your weight loss goals at the same time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.