• 8 Healthy Ways to Reduce Hunger

    From: KIMERA KOFFEE, LLC Jan-11-2024 01:35:am
    ... but still indulge this holiday season
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    8 Ways to Reduce Hunger and Appetite

    Hey ,

    To lose weight, you generally need to reduce your daily calorie intake. Unfortunately, weight loss diets often lead to increased appetite and severe hunger. This can make it extremely difficult to lose weight and keep it off.

    Here is a list of 8 science-based ways to reduce excessive hunger and appetite:

    1. Eat Enough Protein

    Adding more protein to your diet can increase feelings of fullness, make you eat less at your next meal and help you lose fat.

    For instance, a weight loss study compared two breakfasts identical in calories: one consisting of eggs, the other of bagels.

    Participants who had the egg breakfast lost 65% more weight and 16% more body fat over the eight-week study period.

    In addition, a high protein intake may help to prevent muscle loss when daily calories are reduced for weight loss.

    Making protein about 20–30% of your total calorie intake, or 0.45-0.55 g/lb of body weight (1.0–1.2 g/kg), seems sufficient to provide the benefits.

    BOTTOM LINE:

    Getting sufficient protein in your diet can help promote weight loss, partly by decreasing your appetite.

    2. Opt for Fiber-Rich Foods

    A high fiber intake stretches the stomach, slows its emptying rate and influences the release of fullness hormones.

    In addition, fiber can ferment in the bowel. This produces short-chain fatty acids thought to further help promote feelings of fullness.

    In fact, a recent review reports that adding fiber-rich beans, peas, chickpeas and lentils to your meal can increase feelings of fullness by 31%, compared to equivalent meals that aren’t based on beans.
    Fiber-rich whole grains can also help reduce hunger and keep you feeling full (7).

    Eating an extra 14 grams of fiber each day may decrease your calorie intake by up to 10%. Over 3.8 months, this could lead to a loss of up to 4.2 lbs (1.9 kg).

    However, more recent reviews observe less dramatic effects. This may have to do with the different types of fiber studied.

    More viscous types of fiber like pectins, beta-glucans and guar gum seem more filling than less viscous types of fiber.

    What’s more, few negative effects have been linked to high-fiber diets. Fiber-rich foods often contain many other beneficial nutrients, including vitamins, minerals, antioxidants and helpful plant compounds.

    Therefore, opting for a diet containing sufficient fruits, vegetables, beans, nuts and seeds can also promote long-term health.

    BOTTOM LINE:

    Eating a fiber-rich diet can decrease hunger and help you eat fewer calories. It can also promote long-term health.

    3. Drink Coffee

    Coffee has many benefits for health and sports performance — and may also help decrease your appetite.

    Research shows that coffee increases the release of peptide YY (PYY). This hormone is produced in the gut in response to eating and promotes a feeling of fullness.

    Scientists believe that PYY levels play an important role in determining how much you’re likely to eat.

    BOTTOM LINE:

    Drinking coffee, especially Kimera, could help reduce hunger and prolong dopamine levels.

    4. Fill Up on Water

    Drinking water can help decrease the hunger you feel before meals. In fact, studies show that people who drink two glasses of water immediately before a meal eat 22% less than those who don’t drink any water.

    Scientists believe that about 17 oz (500 ml) of water is sufficient to stretch the stomach enough to send signals of fullness to the brain.

    That said, water is also known to empty from the stomach quickly. For this tip to work, it may be best to drink the water as close to the meal as possible.

    Interestingly, starting your meal with soup may act in the same way.

    Researchers observed that eating a bowl of soup immediately before a meal decreased hunger and reduced total calorie intake from the meal by about 100 calories.

    BOTTOM LINE:

    Drinking low-calorie liquids before a meal can help you eat fewer calories without leaving you hungry.

    5. Eat Mindfully

    Under normal conditions, your brain knows whether you’re hungry or full.

    However, eating quickly or while you’re distracted can make it more difficult for your brain to recognize these signals.

    Solve this problem by eliminating distractions and focusing on the foods in front of you — a key aspect of mindful eating.

    Research shows that practicing mindfulness during meals can help people experience more pleasure while eating. This can help keep the focus on quality rather than quantity, and reduces binge eating behavior.

    There also seems to be a link between hunger, fullness and what your eyes see.

    One experiment offered two identical milkshakes to participants. One was called a “620-calorie indulgence,” while the other was given a “120-calorie sensible” label.

    Although both groups consumed the same amount of calories, hunger hormone levels dropped more for those who believed they drank the “indulgent” drink.

    Believing that a drink contains more calories can also activate the brain areas linked to feeling full.

    How full you feel may be influenced by what you see, and paying attention to what you eat can be very beneficial.

    BOTTOM LINE:

    Eating mindfully has been shown to decrease hunger and increase feelings of fullness. It can also reduce calorie intake and help prevent binge eating.

    6. Indulge in Dark Chocolate

    The bitterness of dark chocolate is thought to help decrease appetite and diminish cravings for sweets.

    Researchers also believe the stearic acid in dark chocolate can help slow digestion, further increasing feelings of fullness.

    Interestingly, the simple act of smelling this treat might produce the same effect.

    One study observed that simply smelling 85% dark chocolate decreased both appetite and hunger hormones just as much as actually eating it.

    Nevertheless, further studies are needed to examine the effects of dark chocolate on feelings of fullness.

    BOTTOM LINE:

    Eating or even just smelling dark chocolate may help diminish appetite and cravings for sweets.

    7. Spice Up Your Meals

    Ginger may not be the only hunger-reducing spice.

    A recent review examined the effects of capsaicin, found in hot peppers, and capsiate, found in sweet peppers.

    It found these compounds may help decrease hunger and increase feelings of fullness.

    What’s more, the ability of these compounds to generate heat may also increase the number of calories burned after a meal.

    However, these effects have not been seen in all studies and remain small. In addition, people who eat these foods often may develop a tolerance to the effects.

    BOTTOM LINE:

    Compounds found in hot and sweet peppers may help curb hunger and increase fullness, but further research is needed.

    8. Eat on Smaller Plates

    Reducing the size of your dinnerware can help you unconsciously reduce your meal portions. This is likely to help you consume less food without feeling deprived.

    Interestingly, this effect can fool even the most aware eater.

    For instance, a study observed that even nutrition experts unconsciously served themselves 31% more ice cream when given larger bowls.

    Research has shown that when you have more on your plate, you’re likely to eat more without realizing it.

    BOTTOM LINE:

    Eating from smaller plates may help you unconsciously eat less without increasing your feelings of hunger.

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