Tired of feeling hungry even though you’ve just eaten? Controlling your appetite isn’t about eating less. It’s about eating smarter. Choosing foods that keep you satisfied longer can help you manage your weight, reduce snacking, and feel more energized throughout the day.
Take a moment as our team of primary care providers at Select Family Practice and Urgent Care in Raleigh, North Carolina, shares five types of foods that naturally help curb your appetite and keep you feeling your best.
Protein helps control appetite by reducing hunger and increasing feelings of fullness in two main ways. Protein:
Because protein takes more energy to digest than carbohydrates, it slightly boosts your metabolism. And since it digests more slowly, it helps you stay satisfied longer after meals.
Examples of lean protein include eggs, chicken, Greek yogurt, beans, and tofu.
Include protein in all of your meals, including breakfast. For example, adding a tablespoon or two of almond butter to your oatmeal can give you fiber and protein, both of which help control your appetite.
Fiber keeps your blood sugar steady and adds bulk to your meals, and because you don’t fully digest fiber, you feel fuller with fewer calories.
Unfortunately, only 7% of Americans get the recommended amount of fiber each day. Adults need about 30 grams of fiber daily. Fiber-rich foods include:
If you’re unaccustomed to eating a lot of fiber, ease into it slowly to avoid digestive upset.
Healthy fats don’t inherently cause weight gain. In fact, they can help manage hunger and support weight control when eaten in moderation. Because they digest more slowly than carbohydrates, healthy fats help you feel full and satisfied longer.
Sources include avocados, nuts, seeds, olive oil, and fatty fish like salmon.
Don’t overdo it, though! Healthy fats are more calorie-dense than protein or carbohydrates. Each gram of fat contains about 9 calories, while there are only 4 calories per gram of protein or carbs.
So, enjoy healthy fats in moderation and try to limit unhealthy fats, like those found in refined and processed foods.
Hunger and thirst often feel the same, surprisingly. Foods high in water, like cucumbers, watermelon, oranges, and soups, can help fill you up and keep your appetite under control throughout the day.
Some people like to start their meals with a broth-based soup for this reason.
A healthy gut can help regulate hunger hormones and reduce cravings. Probiotic-rich foods, such as yogurt, kefir, sauerkraut, or kimchi, can be added to your meals to support digestion and appetite control.
Skipping meals may seem like a quick fix, but it often leads to overeating later. Instead, eat balanced meals with protein, fiber, and healthy fats to keep your energy and appetite steady.
If you struggle with appetite control and need help developing a healthy eating plan, you don’t have to go it alone. We offer personalized nutrition support, recommend appropriate exercises, and manage the chronic conditions (like thyroid issues) that contribute to weight gain.
To get started, call us at 919-676-0202 or request your appointment online today.
