Appetite control: 8 practical strategies

Your appetite doesn’t disappear on command, especially when the day is long and your stomach is growling. Here are eight practical strategies based on Chris Aceto’s ideas to help you curb your appetite without going to extremes.

Translated from Body magazine

Why does appetite control matter?

Have you ever thought you should just tape your mouth shut? Honestly, there’s no need. Losing body fat isn’t just about eating fewer carbohydrates or doing more aerobic training. Managing your appetite is a big part of the process.

When hunger is constantly nagging at you, any plan becomes hard to follow. Even the best meal plan won’t help if snacking starts to creep in. The simple truth is that staying full for longer makes it easier to eat in line with your goals.

Appetite and how you build your meals

1. Avoid meals made up entirely of carbohydrates

A meal made up entirely of carbohydrates is digested quickly, so you may feel hungry again quite soon. If you eat only white bread, rice or sweetened porridge, for example, your appetite will often return sooner than you’d like.

Protein and healthy fats take longer to digest. They also slow the passage of carbohydrates through your digestive tract. The result is straightforward: you stay full for longer and are less tempted to snack.

2. Start with protein

If you have rice and chicken on your plate and you’re very hungry, start with the chicken. Protein makes you feel fuller than carbohydrates alone. Then eat the rice.

This isn’t a complicated rule. It’s a small change in the order you eat your food that helps you manage your appetite, especially when you’re on a diet and your portions are smaller than usual.

3. Eat more frequently

For some people, eating more frequently works better. Having six or even eight meals a day can have a major effect on appetite. Each small meal signals to your brain that food is arriving regularly.

This doesn’t mean eating as much as you like. Everything still needs to fit within your daily calorie needs. The idea is that a regular eating schedule may reduce your appetite and make your fat-loss plan easier to manage.

Nutrients and supplements that reduce appetite

4. Fine-tune your protein intake

The original recommendation states that 2g of complete protein per kilogram of body weight per day is often enough to build muscle mass. But that doesn’t have to be set in stone. If your hunger persists, you can slightly increase the proportion of protein in your diet.

For example, if you add 70g of protein per day above the recommended amount, cut your carbohydrates by 70g at the same time. The idea is to keep your overall food intake under control. Protein helps reduce appetite, while carbohydrates can sometimes increase it.

5. Include dietary fiber

Soluble dietary fiber forms a gel-like substance in your stomach and slows carbohydrate absorption. This may help keep insulin levels steadier. The original text calls insulin the number one hunger hormone because fluctuations in its levels can affect appetite.

Porridge made with oat or rye flakes is a practical choice. Both provide carbohydrates along with dietary fiber. That makes them a better fit than many options that are absorbed more quickly when your goal is to improve your physique and keep your appetite under control.

6. Try 5-HTP with caution

5-HTP, also known as hydroxytryptophan or 5-hydroxy-1-tryptophan, is a naturally occurring compound that is converted to serotonin in the brain. The original text cites a study involving overweight women: Journal of Neutral Transmission 76:109-17,1989. In that study, participants took 200mg of 5-HTP 20 minutes before each of their 3 daily meals, and carbohydrate intake fell by 22%.

The original recommendation was to try 20-40mg twice a day. If you take medication or have health concerns, talk to your doctor first. Supplements aren’t something to experiment with at random.

7. Amino acids and caffeine

When taken on an empty stomach, L-tyrosine may increase noradrenaline levels in the body and thereby reduce appetite. The original recommendation was 2-3g of L-tyrosine with a cup of coffee in the morning, 45 minutes before breakfast, and the same again before dinner.

Caffeine may enhance this effect, particularly in the form of black coffee. Histidine is another amino acid mentioned. Histidine affects hunger through leptin and serves as a precursor to histamines, which may reduce food intake. The original recommendation was 500mg of histidine three times a day to curb appetite.

8. Medicinal herbs

Hoodia is a medicinal plant that grows in South Africa. The original text describes it as a plant that tricks the brain into thinking you have already eaten. Fenugreek is another plant that may reduce the rise in blood sugar after a meal.

It pays to keep a level head here. Medicinal herbs may seem mild, but they do not affect everyone in the same way. If you use supplements, pay attention to how you feel and avoid adding several new things to your diet at once.

FAQ: appetite and everyday nutrition

Do you need to cut out carbohydrates to reduce your appetite?

No. Instead, avoid meals that consist only of carbohydrates. Add protein, dietary fiber and, if needed, a little fat to help you feel full for longer.

Does eating more meals mean consuming more calories?

Not necessarily. You can eat more meals, but your total daily intake needs to stay in line with your goal. Smaller portions eaten at regular intervals help some people manage their appetite better.

Are supplements necessary?

They are not the first step. Start with how you build your meals, focusing on protein and dietary fiber. Consider supplements only once you have the basic habits in place.

Author: Rosin

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