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NUTRITION What natural appetite suppressant to reduce your appetite?


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How is food intake regulated?

Eating is often a matter of hunger, nausea or gluttony. Unlike other essential functions such as breathing, eating is a one-time activity that we feel we have conscious control over and which can give us pleasure. Consumption of food provides the energy necessary for the body to function. It is regulated by numerous signals, sent by the brain , which act on the desire or need to eat.

Hunger is a physiological need that results in a feeling of empty stomach and hollowness. It initiates a meal and is most often combined with appetite. Unlike hunger, appetite is not a physiological need, it corresponds to the desire to eat a popular food or group of foods. Satiety and satiety respectively initiate the cessation of food intake and inhibit feelings of hunger during the day.

Food intake is partly regulated by a complex hormonal and peptide system. Depending on the presence or absence of food in the stomach, the brain will release orexigenic factors which stimulate appetite, or anorexigenic factors which inhibit hunger. It is thanks to its mediators that the digestive system and the brain communicate.

Sensory signals such as taste, appearance and texture of food make us salivate and also affect food intake. Be careful of foods that are sweet and high in fat, with creamy and smooth textures that are often very high in calories, which can encourage overconsumption of food .

It is not always easy to identify the signals of hunger and satiety, but it is very easy to be tempted by gluttony. Indeed, food restriction can be unbalanced by the search for food pleasure and gluttony . This food pleasure is linked to the release of the happiness hormone, which leads to temptation and the surpassing of the body's internal needs. The feeling of hunger has been replaced by the desire to eat : we then eat without hunger. The feeling of satiety is no longer controlled and the brain is unable to regulate the feeling of hunger. As a result, snacking is common.

In general, it is recommended to eat mindfully , that is to say, to be more attentive to our feelings of hunger and satiety, to take your time by eating calmly and at regular times. Lack of attention would be responsible for overconsumption of food. To combat cravings and snacking urges, you can consume an effective and natural appetite suppressant that increases satiety and delays the reappearance of the feeling of hunger.

What natural appetite suppressants to reduce your appetite?

Snacking is one of the main obstacles to maintaining a healthy weight. It can particularly manifest itself when you want to lose a little weight and try to change your lifestyle by having a healthier diet in particular. Rebalancing your diet sometimes induces cravings and it's not always easy to resist the temptations of fatty and sugary products. To control cravings and snacking, here are 10 effective and natural appetite suppressants that can help you stay in shape without a restrictive diet.

Water: Sufficient hydration can have an appetite suppressant effect since it activates the receptors present on the wall of the stomach which will send a signal of satiety to the brain. This appetite suppressant effect is not lasting over time, it is therefore advisable to drink throughout the day, approximately 1.5 to 2 liters to indirectly promote weight loss. You can also drink several cups of green tea during the day, preferably organic, to stay hydrated and to benefit from its antioxidant and fat-burning effects.

Banana: It's a Perfect snack to curb snacking cravings. This fruit, rich in micronutrients (potassium, magnesium, vitamins A, B and C), is very nourishing and therefore provides an immediate and lasting feeling of satiety. You should avoid eating it too ripe because it will be less easy to digest and will have a high glycemic index. Ideally, consume it in the morning for breakfast, to stock up on energy and have a lasting satiating effect.

Apple: This appetite suppressant food has been used since the dawn of time. Its action is due to its richness in fiber and pectin. Pectin, once consumed, swells in the stomach which has the effect of reducing appetite and accelerating the onset of the feeling of satiety. Chewing the fruit also sends a satiety signal to the brain, which limits cravings between meals. The apple, very low in calories, is particularly recommended as a snack.

Konjac: It is an Asian plant, very low in calories and with strong satiating power, considered to be the best appetite suppressant. Thanks to its richness in fiber, it can be used as a hunger regulator. These fibers are not assimilated by the body, they will swell in the stomach and therefore send a satiety signal to the brain. They will also capture ingested fats and sugars and therefore eliminate a large number of calories. It can be consumed in the form of vermicelli, rice, gum or in the form of capsules.

Psyllium: Psyllium is a powerful natural appetite suppressant. The envelope that surrounds the seed of this plant, the seed coat, is rich in fiber and mucilage. Mucilage is a plant substance which swells upon contact with water and which therefore helps to satiate it and limit the desire to snack. You can consume it with a large glass of water to trigger satiety signals. Small bonus for these seeds which have a probiotic effect and which therefore promote the balance of our microbiota.

Chia seeds : they are very interesting for the entire digestive sphere. Rich in protein and fiber, chia seed acts as a natural appetite suppressant. Just like psyllium, the fibers swell on contact with water and transform into a satiating gel. Proteins prolong the feeling of satiety. Very practical to consume, you can add them to yogurt, cereals, salad, etc.

Agar-agar: Extracted from a red algae, it is a natural and vegetable gelling agent rich in fiber which will once again swell in the stomach on contact with liquids and trigger an immediate appetite suppressant effect. To benefit from this satiating effect, you can consume agar-agar in a herbal tea or infusion or in the form of capsules or powder, half an hour before the main meals.

Cottage cheese : It has a high satiating power and has the advantage of not being caloric. Rich in protein, it has a high satiety index and is therefore highly recommended for snacks to satisfy small hunger pangs. Indeed, in addition to providing energy to the body and being low in calories, proteins are assimilated slowly by the body and therefore help to dispel hunger for longer.

Proteins : Legumes (lentils, chickpeas, peas, etc.) are rich in complex carbohydrates and plant proteins and can bring a feeling of satiety very quickly to the body. They are low in calories and very filling. For example, a bowl of lentils will give you enough protein and carbohydrates to last you through the day. Animal proteins are also very interesting for their appetite suppressant effect. Fish, white meats and egg whites are particularly rich in it and are low in calories. They involve a long digestion process which allows the body to be satiated for longer.

Food supplement: Very often derived from plants, an appetite suppressant food supplement will swell in the stomach and trigger the feeling of satiety, thus helping to limit snacking desires. These supplements are often formulated from konjac, kelp, algae rich in alginate promoting satiety, nopal, apple pectin, chromium, gymnema or carob extract. Locust bean gum, rich in galactomannans, gels on contact with water and lines the walls of the stomach, thus reducing appetite. It also helps slow down the absorption of sugars and fats ingested during a meal.

Solène Senejko

Ingénieure Alimentation & Santé