Curbing Your Appetite, the Natural Way

May 10th, 2014

We all get those moments, you’ve eaten a substantial lunch at noon, and two hours later you feel really hungry.  The feeling is so strong that you are tempted to get a candy bar from the nearest vending machine.  Don’t do it!  Hunger does not always indicate that you are calorie depleted.  In fact, most times the sense of hunger is actually your mind’s misinterpretation of thirst.  I suggest drinking a glass of water first.  Look at the clock and let 10 minutes pass.  Reevaluate your hunger.  If you are still hungry, you may eat a low calorie, high protein snack.  Why high protein?  Protein curbs your appetite much better than simple sugars or carbohydrates.  Protein is also a better fuel for your body.  In NYC, there is actually a store called The Protein Bakery that sells baked goods with extra protein.  Here are some tips to keep the appetite (and your weight) down.

• Convenient sources of protein–  I always keep nuts, Greek yogurt (which has more protein than the traditional version), protein bars and boiled eggs around.
• Brush your teeth– Have you ever been hungry after brushing your teeth?  The next time you feel voracious, go brush your teeth or rinse with minty mouthwash
• Drink caffeinated beverages– Caffeine is a natural appetite suppressant.  Keep tea bags or instant coffee in your pantry.  Better yet, keep ready made iced tea or canned ice coffee in your fridge.
• Distract yourself with an engaging activity– Sometimes we feel hungry out of boredom.  Go do a task where you need to engage your mind.  You will be surprised how your hunger goes away when your mind is occupied.  I would advise against watching TV as your distraction as the commercials will certainly make you even more hungry.
• Don’t fall into the trap of cravings!  Do you really crave that chocolate cake?  Is your craving that specific?  Your mind is usually fixated on foods that will give it the most calories, but not necessarily the best for your health.  Try eating something with protein first, if you still feel a strong craving for the specific food after 30 minutes, then you can have a small piece or portion of that food.
• Drink something hot– Hot foods satisfy appetites more than cold foods.  Have a cup of instant miso soup or broth.  Hot soup also forces you to drink more slowly.  There are many versions that come in packets, generally low in calories (be careful if you are on a sodium-restricted diet or have high blood pressure).  All you need to do is add boiling water.