Easy Strategies for Taming the Appetite

Controlling the appetite can be challenging for many of us. Without doing so, weight management or successful weight loss are impossible. Learn practical, reasonable tips that can help you tame your appetite!

Go Plant-Based!

In a study, scientists compared the effects of eating a plant-based (legume meal) to eating a meat-based meal. This study took 43 healthy, normal weight young men and used a randomized, double-blind, placebo-controlled, three way, cross-over design.¹ The meals had the same amount of calories. The three diets were as follows.
1. high protein (HP) based on veal and pork meat, HP-Meat (19 % protein, 53 % carbohydrates, 6 g fiber/100 g)
2. high protein (HP) based on legumes (beans and peas), HP-Legume (19% protein, 53% carbohydrate, 25 g fiber/100 g)
3. low protein (LP) based on legumes, LP-Legume (9% protein, 62%carbohydrates, 10 g fiber/100 g).

What were the results?

HP-Legume induced lower composite appetite score, hunger, prospective food consumption, and higher fullness compared to HP-Meat and LP-Legume. Furthermore, satiety was higher after HP-Legume than HP-Meat, but not in palatability. When adjusting for palatability, the HP-Legume induced higher fullness than LP-Legume. Other studies confirm that fiber-rich, primarily whole-food vegetarian diets improve satiety.²

Additional Benefits from Healthful Vegetarian Diets

When it goes to fat loss, a calorie does not always equal a calorie. Consider this interesting study. Dieters who adopted a low-calorie, healthful, vegetarian diet not only lost weight more efficiently than those on conventional low-calorie diets but they also improved their metabolism by reducing muscle fat. Both groups in this study had reduced fat under the skin. When compared to a standard low-calorie diet, the vegetarians, however, experienced more reduction in the fat that lines the muscles and a considerable reduction of stored fat inside the muscles. ³ Losing muscle fat improves both glucose and lipid metabolism; so this finding is particularly significant for people who have pre-diabetes and type 2 diabetes.

Emphasize Whole Plant Foods

Going vegetarian or plant-based isn’t going to help you if you frequently eat refined grains and meat analogs. Nutrient dense meals from whole, fiber-rich plant foods reduce hunger and discomfort  between meals.  One study showed that nearly 80% of participants who ate nutrient dense, whole plant meals reported that their experience of hunger had changed since starting the high nutrient density diet. 51% reported a dramatic or complete change in their experience of hunger. ⁴

Eat Legume Based Dishes Instead of Meat

Substitute legumes for meat protein.  Proteins help to curb hunger. Whole plant food proteins are real winners in appetite control. In a pooled analysis from 21 studies, among the 940 participants there was an overall significant but modest weight reduction with the diet containing one serving of legumes a day, compared to diets without them. Calories were not restricted.⁵ (Six weeks was the average period of the studies.) Legumes help to stabilize blood sugar and have a low glycemic index value. Consequently, their consumption improves appetite control.⁶

A recent review study reports that adding fiber-rich legumes such as peas, chickpeas, and lentils to your meal can increase feelings of fullness by 31%, compared to equivalent meals that aren’t based on beans.⁷

Choose Your “First” Wisely

Eat greens and salads first. There is evidence that thylakoids found in spinach can reduce hunger and cravings. Other leafy greens such as cabbage, lettuce, kale, and collards contain this substance too. Thylakoids encourage the release of satiety hormones which is very beneficial in slowing down fat digestion.⁸ Eat salad and greens first at a meal for optimal effect in controlling appetite and blood sugar levels. Use lemon or a touch of virgin olive oil to improve the taste and enhance the flavor of these vegetables. It is wise to rotate greens and not just emphasize one type. Individuals who have thyroid problems should avoid raw kale and raw collards. Doesn’t it make sense to fill up on high-fiber, low-calorie foods at the beginning of a meal?

Include Fiber-Rich Starches

Certain starches help you to tame your appetite. A simple boiled potato ranks high on the satiety score.⁹ Soluble fiber increases GLP-1(glucagon-like peptide), a hormone that improves blood glucose control. How? GLP-1 encourages insulin secretion after carbohydrate ingestion, inhibits glucagon secretion, and increases satiety.¹⁰  Along with beans, Brussel’s sprouts, broccoli, sweet potatoes, pears, apples, citrus, steel cut oats, and barley are good sources of soluble fibers.

Legumes are the best source of resistant starch followed by grains. Resistant starch produces more satiety or satisfaction from a meal.  Additionally resistant starch is associated with less fat storage after that meal.^{11 12}

The resistant starch that is found in grains, seeds, and legumes, improves the cells’ response to insulin and improves fat-burning metabolism. Legumes and potatoes form more resistant starches when cooled. Remember, though, that ½ cup is a portion size.

Eat a Healthful, Plant-Based Breakfast

Why? Consumption of a good breakfast reduces the stress hormone cortisol.¹³ Excessive cortisol encourages belly fat and eating. Soluble fiber has an effect on viscosity, increasing gastric distension. This fiber slows the rate of gastric emptying which enhances the production of satiety hormones thereby increasing the sensation of satiety. Insoluble fiber has a bulking effect and helps to control appetite.¹⁴  Be sure to include good quality of plant protein in your breakfast for more satiety.

Enjoy Good Fats

Eat nuts, seeds, avocados, and green ripe olives as they, too, provide satiety. Daily consumption of an ounce of nuts may improve mood and help control appetite. How? Serotonin is a nerve chemical that helps decrease feelings of hunger, makes people feel happier, and enhances self-control, mental outlook, and heart health. There is a link between nut consumption and higher levels of serotonin in the bodies of patients with metabolic syndrome (MetS). (MetS symptoms include excess abdominal fat, high blood sugar, and high blood pressure.) MetS increases the risk of developing type 2 diabetes and heart disease. Good news: It took only one ounce of mixed nuts (raw unpeeled walnuts, almonds, and hazelnuts) a day to produce the beneficial effects.¹⁵

Nuts have the healthful fatty acids and are high in fiber. These two additional benefits improve satiety. Not only are nuts helpful but so are olives and avocados. Nuts, avocados, and olives trigger production of a compound in the small intestine that curbs hunger pangs. The unsaturated fatty acid in these foods stimulates the production of OEA (oleoylethanolamide) which in turn decreases appetite.¹⁶ One serving size of nuts is 1/4 cup.

Eat Colorful Whole Plant Foods

Chronic conditions, such as obesity, diabetes, hypertension, arthritis, cancer, etc. generate more free radicals than the body can typically process. Oxidative stress occurs when the body produces more free radicals than its antioxidant enzymes can handle. Not only does oxidative stress damage the DNA and organelles of the cell, it also makes appetite control more difficult. How?

Glucagon-like peptide 1 (GLP-1) is an intestinal hormone that exerts profound effects in regulating blood glucose. It is also a satiety hormone. Leptin is another satiety hormone. When GLP-1 and leptin bind to their respective receptors, we are satisfied and don’t overeat. Oxidative stress creates resistance to these two satiety hormones so they do not work effectively and, consequently, make appetite challenging to control.¹⁷ Colorful plant foods contain myriads of antioxidants and anti-inflammatory nutrients and phytochemicals that synergize to protect your body from free radical damage. Vitamin pills, although helpful sometimes, do not offer the wide variety of antioxidant and anti-inflammatory compounds as whole plant foods do.

Natural Ozempic-Like Foods

You have probably heard of Ozempic and Wegovy. These are GLP-1 agonist drugs. An agonist drug is a chemical that binds to a cell receptor causing the cell to be more active. In this case these two drugs help a person lose weight and improve his blood sugar level. It is when they are combined with lifestyle changes including a good diet and physical exercise that they are the most effective for weight loss. As far as weight loss goes, these GLP-1 drugs slow down gastric emptying of digestive food into the stomach and help tell your brain that it is full. As far as diabetes goes, the GLP-agonist drug tells the liver to stop releasing sugar into your blood.¹⁸ Common side effects of these drugs include nausea, vomiting, diarrhea, feeling full. Equally troubling is that these drugs increase the risk of inflammation of the pancreas and gallstones. Animal studies show they increase the risk of tumors and autoimmune thyroid disease. There are no long-term studies showing that they are safe!

God packaged natural GLP-1 agonist in certain foods. They work similarly to the above drugs but without the side-effects. However, pharmaceutical GLP-1 boosters keep the GLP-elevated, but the GLP-1-boosting foods do not.  For example, legumes increase the satiety hormone GLP-1. The GLP-1 boosting foods tamp down your desire to eat and may even decrease the amount of food you eat in your next meal.

Seriously limiting the consumption of saturated fatty acids, but eating monounsaturated fats as almonds, olives, and omega-3 polyunsaturated fats as chia seeds, walnuts, flaxseeds, and whole soybeans, is linked to  increased GLP-1 secretion.¹⁹ Oatmeal, but not ready-to-eat cereals, increase GLP-1.²⁰

More Ways to Boost GLP-1

Oligofructose found in foods like chicory root, Jeurusalem artichokes, garlic, and onions encourages your gut bacteria make more GLP-1.  Animal studies show that oligofructose (OFS) decreases food intake, fat mass development, and fatty liver in normal and in obese rodents.²¹

Bananas, onions, garlic, leeks, asparagus, and parsley contain inulin, a soluble fiber. Inulin is not digested in the stomach; instead, bacteria in the colon ferment it into short chain fatty acids (propionate, acetate, and butyrate). These three short chain fatty acids trigger the production of appetite-suppressing hormones such as glucagon-like peptide 1 (GLP-1).²²

Avoid Deadly Culprits!

Fried Foods

Consuming fried food could interact with genes related to obesity.²³ Reducing fried food consumption is essential for those individuals genetically predisposed to obesity.

Saturated Fats

Saturated fats trick us into eating more and this interferes with two hormones (leptin and insulin) that help us to control appetite.²⁴They also cause inflammation and rewire the brain circuits. These changes in the brain make it more difficult to control appetite.²⁵ Trans fat consumption encourages fat deposition in the belly. Save your heart and make your own desserts free of trans fats.

Watch Out for A.S.

Skip the artificial sweeteners! They sabotage your attempts at controlling your appetite. Consuming artificial sweeteners can make one feel hungry and eat more. Animal studies show that after chronic exposure to a diet that contained the artificial sweetener sucralose, animals began eating a lot more.²⁶ People who regularly consume artificial sweeteners show altered activation patterns in the brain’s pleasure centers in response to the sweet taste, suggesting that these products may not satisfy the desire for sweet.^27,28

Salty Foods

Studies show higher sodium intake was significantly linked with an increased risk of overweight or obesity.²⁹ Consumption of excessive amounts of salt is apparently “a driver in obesity.”³⁰ How?

Eating salty meals increases hunger. ³¹ Salt promotes the passive overconsumption of fatty foods.³²

How Is Your Balancing Act?

The typical Western diet is low in nutrient-rich foods such as fruits and vegetables but rich in animal products, fats, sugar, and refined products. The Western diet activates fat genes so that more fat is stored.³³ Unfortunately, this diet also increases the population of unfriendly gut bacteria which release pro-inflammatory compounds. Obesity is a pro-inflammatory condition and, as such, fuels chronic diseases.

Chew Your Food Don’t Drink It!

Water between meals is one of the best beverages to improve metabolism. One 4 ounce glass of freshly made juice can be helpful in getting antioxidants, but juices only have very marginal amounts of fiber and phytochemicals when compared to whole foods.  Chewing increases CCK (cholecystokinin), a hormone that suppresses appetite and promotes fullness and satiety. Thorough mastication also decreases the hunger hormone ghrelin. Water between meals is the best beverage to improve metabolism.

The Caffeine Blues

Get off caffeine. Yes indeed, caffeine dulls our ability to taste sweet food and drinks which may increase our desire for them.³⁴ It is difficult to get off caffeine all at once. So gradually and incrementally reduce your intake within a two week period until you have eliminated it.

Get Sufficient Sleep

Sleep deprivation reduces the front brain’s capacity to choose healthful foods. Studies show that sleep deprivation strengthens the sensation of hunger, makes junk food more attractive, and alters the hormones that control the appetite.^{35 36 37 38}

1. Kristinsen MD. eals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study. Food Nutr Res. 2016 Oct 19;60:32634 https://pmc.ncbi.nlm.nih.gov/articles/PMC5073301[↩]
2. Klementova M, Thieme L, Haluzik M, Pavlovicova R, Hill M, Pelikanova T, Kahleova H. A Plant-Based Meal Increases Gastrointestinal Hormones and Satiety More Than an Energy- and Macronutrient-Matched Processed-Meat Meal in T2D, Obese, and Healthy Men: A Three-Group Randomized Crossover Study. Nutrients. 2019; 11(1):157. https://www.mdpi.com/2072-6643/11/1/157 [↩]
3. Taylor & Francis. “Vegetarian diets almost twice as effective in reducing body weight, study finds.” ScienceDaily, 12 June 2017.[↩]
4. Fuhrman J. Changing perceptions of hunger on a high nutrient density diet. Nutr J. 2010, 9:51.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2988700/ [↩]
5. Kim SJ. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutrition. 2016 May; 103(5):1213-23.[↩]
6. Roberts SB. High-glycemic index foods, hunger, and obesity: is there a connection? Nutrition Review 2000 58:163-169.[↩]
7. Siying S.Dietary pulses, satiety and food intake: A systematic review and meta‐analysis of acute feeding trials. Obesity.  Vol.22:8. August 2014. https://onlinelibrary.wiley.com/toc/1930739x/2014/22/8 [↩]
8. Taylor & Francis. “Effects of spinach extract on satiety: Feel full, curb cravings.” ScienceDaily. ScienceDaily, 31 July 2015.[↩]
9. Zhou R. Dietary resistant starch upregulates total GLP-1 and PYY in a sustained day-long manner through fermentation in rodents. American Journal of Physiology-Endocrinology and Metabolism, 295 (5) (2008), pp. 1160-1166[↩]
10. an Bloemendaal L. Effects of glucagon-like peptide 1 on appetite and body weight: focus on the CNS. Journal of Endocrinology. Vol. 221:1. 2014[↩]
11. Tapsell, LC. Diet and metabolic syndrome: Where does resistant starch fit in? Journal of AOAC International, 87 (3) (2004), pp. 756-760[↩]
12. Higgins, JA. Resistant starch consumption promotes lipid oxidation. Nutr Metab (Lond). 2004 Oct 6; 1(1):8.[↩]
13. Smith A.P. Stress, Breakfast Cereal Consumption and Cortisol. Nutritional Neurosciences. 2002. 5(2), pages 141-144.[↩]
14. Fernández-Raudales, D., et al. (2018) Effects of High Plant Protein and High Soluble Fiber Beverages on Satiety, Appetite Control and Subsequent Food Intake in Healthy Men. Food and Nutrition Sciences, 9, 751-762.[↩]
15. American Chemical Society. “Benefits of nut consumption for people with abdominal obesity, high blood sugar, high blood pressure.” Science Daily. 10 November 2011.[↩]
16. University of California – Irvine. “How Fatty Foods Curb Hunger.” ScienceDaily, 10 October 2008. www.sciencedaily.com/releases/2008/10/081007123647.htm[↩]
17. Wittman I. The Common Single Cause of Chronic Multi-Hormones Resistance in Oxidative Stress. Antioxidants. 2023, 12(1), 75 [↩]
18. https://ro.co/weight-loss/glp-1-agonists-diabetes-medication-for-weight-loss [↩]
19. Bodnaruc, A.M., Prud’homme, D., Blanchet, R. et al. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond) 13, 92 (2016). [↩]
20. Bodnaruc, A.M., Prud’homme, D., Blanchet, R. et al. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond) 13, 92 (2016). https://doi.org/10.1186/s12986-016-0153-3[↩]
21. Nathalie M., et al. Modulation of Glucagon-like Peptide 1 and Energy Metabolism by Inulin and Oligofructose: Experimental Data12345, The Journal of Nutrition, Volume 137, Issue 11, 2007, Pages 2547S-2551S.[↩]
22. Ioniță-Mîndrican CB, Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022 Jun 26;14(13):2641. doi: 10.3390/nu14132641.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268622/ [↩]
23. BMJ-British Medical Journal. “Fried foods may interact with genes to influence body weight, say experts.” ScienceDaily, 18 March 2014. www.sciencedaily.com/releases/2014/03/140318190027.htm[↩]
24. www.scientificamerican.com/article/lard-lesson-why-fat-lubricates, October 19, 2009.[↩]
25. Emanuela Viggiano, Effects of a High-Fat Diet Enriched in Lard or in Fish Oil on the Hypothalamic Amp-Activated Protein Kinase and Inflammatory Mediators. Frontiers in Cellular Neuroscience, 2016; 10.[↩]
26. University of Sydney. “Why artificial sweeteners can increase appetite.” ScienceDaily. ScienceDaily, 12 July 2016.[↩]
27. Cell Press. “The dark side of artificial sweeteners: Expert reviews negative impact.” ScienceDaily. ScienceDaily, 10 July 2013. www.sciencedaily.com/releases/2013/07/130710122000.htm[↩]
28. The University of Sydney. “Why artificial sweeteners can increase appetite.” ScienceDaily. ScienceDaily, 12 July 2016.[↩]
29. Lee J, Sohn C, Kim OY, Lee YM, Yoon MO, Lee M. The association between dietary sodium intake and obesity in adults by sodium intake assessment methods: a review of systematic reviews and re-meta-analysis. Nutr Res Pract. 2023 Apr;17(2):175-191. https://pmc.ncbi.nlm.nih.gov/articles/PMC10042719 [↩]
30. Allison, S. High salt intake as a driver of obesity. Nat Rev Nephrol 14, 285 (2018). https://www.nature.com/articles/nrneph.2018.23#citeas [↩]
31. Rakova N. Increased salt consumption induces body water conservation and decreases fluid intake. J Clin Invest. 2017. 127 (5):1932-1943. April 17, 2017.  https://www.jci.org/articles/view/88530/cite [↩]
32. Dieuwerke P Bolhuis, et al. Salt Promotes Passive Overconsumption of Dietary Fat in Humans. The Journal of Nutrition, Volume 146, Issue 4, 2016, Pages 838-845, https://www.sciencedirect.com/science/article/pii/S0022316623005795 [↩]
33. Federation of American Societies for Experimental Biology. “Western diets turn on fat genes: Energy-dense foods may activate genes that ultimately make us obese.” ScienceDaily, 1 December 2009.[↩]
34. Cornell University. “Caffeine tempers taste, triggering temptation for sweets.” Science Daily, 24 August 2017.[↩]
35. Your Secret Weapon for Appetite Control and Weight Loss [↩]
36. Stephanie M. Greer, Andrea N. Goldstein, Matthew P. Walker. The impact of sleep deprivation on food desire in the human brain. Nature Communications, 2013; 4 DOI: 10.1038/ncomms3259.[↩]
37. Stony Brook Medicine. “Sleep deprivation in teens linked to poor dietary choices.” ScienceDaily. ScienceDaily, 20 June 2013. www.sciencedaily.com/releases/2013/06/130620162746.htm[↩]
38. Dashti HS. Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications. Adv Nutr. 2015 Nov 13; 6(6):648-59[↩]