3 Ways To Curb Your Appetite Naturally – Part 2

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By Jake Gates

Continued from part 1 of this article…..

saladplateSo how do you get more fiber in your diet? Here are some ideas:

• Eat more fruits and vegetables, which are high in fiber. MyPlate.gov recommends filling half your plate with fruits and vegetables. Fruits high in fiber include raspberries (8 g per cup), pears (5.5 g per pear), and apples (4.4 g per apple). High-fiber vegetables include artichokes (10.3 g per artichoke), green peas (8.8 g per cup), and broccoli (5.1 g per cup).

• Swap out white-flour foods for foods filled with fiber. For example, whole wheat spaghetti has 6.3 g fiber per cup, brown rice has 3.5 g per cup, and whole wheat bread has 1.9 g per slice.

• Fit more legumes, nuts, and seeds into your diet. Split peas have 16.3 g per cup, lentils have 15.6 per cup, and almonds have 3.5 g per ounce. [7]

Powerful Protein

Contrary to popular belief, protein can be your friend when you’re trying to curb your appetite. Research shows high protein diets lead to satiety and weight loss. High-protein meals also reduce food intake after a meal. [8]

In one study, women were assigned to a diet of 68 g/day protein (a carbohydrate to protein ratio of 3.5), or 125 g/day protein (a ratio of 1.4). The higher protein group lost more weight, and lost a higher rate of fat, compared with the lower protein group. The protein group also reported greater satiety. Scientists concluded increasing protein to carb ratios improves body composition and satiety.[9]

How much protein should you eat? About 10 to 35% of your daily calories should come from protein foods (46 g for women and 56 g for men). This is easy to get: a typical 8-ounce piece of meat has over 50 g protein. [10]

It’s also important to remember not all protein sources are created equal. Here are the healthiest protein sources that will keep you full without spiking your calorie count:

eggs• Eggs are low in calories and can keep you full for several hours.

• Fish is low in fat and high in omega-3 fatty acids, which reduce cholesterol. Fish may also conserve muscle mass to speed metabolism.

• Low-fat dairy like skim milk and yogurt may prevent fat storage and raise metabolism.

• Tofu, beans, and peas all contain protein, but are lower in calories than most meats. [11]

• Lean meats like turkey and chicken are generally a better choice than higher-fat meats like beef and pork.

So, what are you waiting for? Hit the grocery store for more sources of water, fiber, and protein, and start curbing your appetite today!


[7] “Chart of high-fiber foods.” MayoClinic.com. Available from: http://www.mayoclinic.com/health/high-fiber-foods/NU00582

[8] Thomas L. Halton and Frank B. Hu. “The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review.” J Am Coll Nutr. 2004; 23 (5): 373-385. Available from: http://www.jacn.org/content/23/5/373.short

[9] Donald K. Layman et al. “A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women.” J. Nutr. 2003; 133 (2): 411-417. Available from: http://jn.nutrition.org/content/133/2/411.short

[10] “How Much Protein Do You Need?” WebMD.com. Available from: http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein?page=1

[11] Sarah Dray. “The Best Sources of Protein for Weight Loss.” Available from: http://www.livestrong.com/article/347406-the-best-sources-of-protein-for-weight-loss

– Jake Gates is a freelance writer in the field of health and fitness for AppetiteSuppressants.org. He specializes in healthy living and nutrition and is passionate about contributing to his community as well as coach a local high school lacrosse team.