Using natural appetite suppressants allows for healthier achievement of target weight compared to extreme dietary restrictions. The main idea is to promote satiety and boost metabolism to help reduce calorie intake. This article explores natural appetite suppressants as featured in the American health media 'Health'.

 

◇High-fiber foods▲Vegetables▲Fruits▲Nuts▲Seeds▲Legumes▲Whole grains, high-fiber foods slow down carbohydrate digestion and absorption, gradually raising post-meal blood sugar levels and helping to control appetite. The recommended daily fiber intake for adults is 31g for men and 25g for women. The fiber content of some representative high-fiber foods includes:▲Kale (1 cup, 10 leaves) 6g of fiber▲Barley (1 cup) 6g of fiber▲Steel-cut oats 4g of fiber▲Raspberries (1 cup) 9.75g of fiber▲Kidney beans (1 cup) 19g of fiber. It is advisable to consume a variety of high-fiber foods at every meal.

◇Chili peppers The capsaicin component that gives chili peppers their spiciness has the effect of reducing appetite and promoting fat burning. According to a study by Maastricht University in the Netherlands, consuming chili peppers during meals increases satiety and decreases the desire to eat other foods afterward, helping to regulate calorie intake. There is also a study from Qatar Cornell Medical School indicating that people who ate meals containing chili peppers had reduced intake of fats and carbohydrates in the next meal. The optimal amount of chili pepper intake for appetite control has not been clearly established. However, since capsaicin can cause a burning sensation in the digestive tract, leading to heartburn and stomach pain, it is advisable to start with small amounts and gradually increase the intake.

 

◇Adding low-fat protein foods to meals ▲tofu ▲fish ▲eggs ▲chicken, etc., can reduce overall calorie intake. Protein increases the secretion of leptin, a hormone related to satiety, and suppresses the secretion of ghrelin, a hormone that signals hunger, helping to regulate appetite. A study from Jeju National University Hospital shows that high-protein meals, which use more protein as body energy, are effective for weight loss. To enjoy weight loss and appetite suppression effects, it is recommended to fill 30% of daily calorie intake with low-fat protein foods.

 

◇ Green tea contains caffeine and catechins, which promote metabolism and suppress appetite. Caffeine acts as a stimulant in the body, increasing energy levels and reducing appetite. Epigallocatechin gallate (EGCG) activates metabolism, helping the body burn more calories. However, it is recommended not to drink more than two or three cups of green tea per day. One cup of green tea contains 30 to 50 mg of caffeine, and the Korea Food & Drug Administration recommends a maximum daily caffeine intake of 400 mg for adults. Consuming caffeine above the recommended amount is not advisable.

◇Dark Chocolate Dark chocolate is a food that suppresses appetite while satisfying cravings for sweet things. The polyphenols in dark chocolate, which are antioxidant compounds, inhibit gastrointestinal motility and stimulate the brain's satiety center, promoting the secretion of the GLP-1 hormone that prevents overeating. A study from the Advanced Food Research Center at the University of Copenhagen in Denmark found that people who consumed dark chocolate two hours before a meal ingested 17% fewer calories compared to those who ate milk chocolate. A review of 19 studies by a research team from the Department of Nutrition at the University of Malaysia Medical School concluded that dark chocolate intake helps suppress appetite and manage weight in overweight or obese patients. However, the fats and sugars contained in dark chocolate can offset its positive effects on weight management, so excessive consumption should be avoided. The study involved consuming about 100 grams of dark chocolate.

 

===============

Dark chocolate seems to be a diet food.

I thought chocolate wasn't sweet.

Two hours before a meal

You might be able to satisfy your fasting.