If you are trying to get back into shape but cravings are getting in the way of your efforts, there are natural products and alternative methods that can help you feel less hungry. We have listed for you 5 natural solutions to regulate your appetite.
The first of the 5 natural solutions to regulate your appetite is to eat more fiber. This includes increasing your servings of vegetables, which are rich in dietary fiber.
Focus on vegetables that are low in calories but rich in pectin, such as zucchini, eggplant, green beans, broccoli and mushrooms.
Pectin is a fiber that forms a gel in the stomach when it mixes with water. Not only does it make you feel full, but it also traps some of the fat you eat, preventing it from being stored in the abdomen or saddlebags.
Almonds are another food to increase satiety and therefore slim down. According to an American study, a daily consumption of this nut is beneficial to overweight people, provided that they do not exceed 40 g per day, or about 25 to 30 almonds.
So you can eat these nuts every day, especially as a healthy snack if you feel peckish in the morning or afternoon.
Another natural solution to regulate one's appetite is to take some herbal appetite suppressants. The konjac native to Asia is a root plant that swells in the stomach. Konjac can be eaten as rice, pasta or sliced like tofu.
Another natural gelling agent is agar-agar rich in soluble fiber. You can take half a teaspoon diluted in 25 cl of water 30 minutes before meals to feel fuller faster.
Another satiating food is oat bran because it contains soluble fiber that turns into a gel when it comes in contact with water. Just add one to two tablespoons of it to yogurt or applesauce to reduce hunger pangs.
In addition to these dietary changes, some alternative therapies like homeopathy and acupuncture can help you eat less. The third of the 5 natural solutions to regulate your appetite is therefore the use of homeopathy.
For good eaters who have trouble controlling their fork stroke, we recommend Nux vomica 5CH.
If you suffer from strong food compulsions, try Ignatia amara 7CH and if you tend to multiply sweet snacking throughout the day, take Argentum nitricum 9CH instead, at a rate of 3 granules 3 times a day, before meals.
If stress is making you fat by causing you to eat more, the best solution to regulate your appetite is to lower your stress level before meals.
To do this, you can try the heart rate. This is a method that is accessible to everyone and has been proven to rebalance the nervous system and remedy chronic stress.
A simple cardiac coherence exercise involves equalizing the duration of the inhale and exhale by counting the seconds. Inhale for 5 seconds and exhale for 5 seconds for 5 minutes before each meal.
You can also use the same exercise for one minute if you have a sudden food compulsion.
More globally, the last of the 5 natural solutions to regulate your appetite is to have a healthy lifestyle.
It is very important to sleep well to help your body naturally regulate your appetite. When we have had a bad night and feel tired, lack of sleep disrupts our appetite regulation mechanisms. This causes us to turn to comfort foods with more calories.
Regular physical activity, even of moderate intensity such as walking, is a natural appetite regulator. It is therefore recommended to move every day and to stay well hydrated as water also has an appetite suppressant effect.
In particular, you can start the day with a glass of water when you wake up and drink one before each meal.
Author Audrey on 26 April 2023
Gastronomy and Food : Diet and Dietetics
Author Audrey on 17 January 2023
Gastronomy and Food : Diet and Dietetics