Suppressing appetite

What is the appetite?

The appetite is the desire to consume food, felt as hunger or the need to feel full. Appetite serves to regulate adequate energy intake to maintain metabolic needs. It is regulated by a close interplay between the digestive tract, adipose tissue and the brain (Hypothalamus gland). Appetite does not necessarily occur as a result of hunger. The term appetite is the desire to satisfy and feel fullness rather than hunger being the peristaltic action of the stomach. Dysregulation of appetite contributes to anorexia nervosa, bulimia nervosa, cachexia, overeating, and binge eating disorder. A lack of appetite is termed hypophagia and an excessive appetite is termed hyperphagia.

Leptin is a specific hormone present in adipose tissue which influences the parasympathetic nervous system (PSNS) and the thyroid (metabolism) which modify the appetite centre. An increase in the hormones results in a higher appetite and vice versa. Leptin and other hormones such as cortisol affect appetite due to their effect in decreasing or increasing appetite receptors which influence the Hypothalamus. This explains why in depression and stress food intake can alter quite dramatically.

Diet tips to reduce appetite

There are specific carbohydrates/ fibers such as cellulose, pectin, psyllium, guar gum and dietary fibre which help to suppress the appetite by their ability to absorb water and swell in the stomach resulting in the feeling of a full stomach. If you decide to take a supplement containing fiber please ensure that you drink enough water
Ensure that your blood sugar levels remain stable so that you do not experience peaks and troughs in sugar levels as a drop in sugar levels may result in feelings of extreme hunger. Optimal glycogen (sugar) levels generate nerve impulses that results in the suppression of appetite. Chromium is a specific nutrient to support insulin production, blood sugar levels and the pancreas to control and maintain blood sugar levels
Adequate protein intake is another way of ensuring that the satiety centre is controlled as a diet low in protein often leaves a person feeling unsatisfied and may also result in an imbalance of blood sugar levels and the craving of simple sugars. Foods which are high in protein include: red meats, organic chicken, free range eggs, fish, nuts, seeds, whey protein, grains and legumes. Add Isolated pure whey protein powder if you have a low protein diet. You may like to add a serving of protein powder to a smoothie which contains fruit and a fiber powder supplement
A low-Glycemic Index diet may reduce appetite (most low-GI Foods increase/prolong satiation, thereby delaying the onset of hunger). A low glycaemic index diet includes all foods which have a GI rating of below 50. Carbohydrate foods with their approximate equivalent glycaemic index:

Vegetables/ Beans - Baked Beans 48, Kidney Beans 27, Lima beans 32 Navy beans 38, Pinto beans 45, Soy beans 18, Peas 48, Broccoli 48, Sweetcorn 48, Carrots 47
Breads - Dark rye 51, Rye bread 50, Multigrain breads 45, Wholegrain bread 40, English muffin 45
Meats - Chicken 38, Sausages 28, Sushi 50
Cereals - All-Bran (1/2 cup) 42, Muesli 2/3 cup 43
Rice/ Grains - Barley ½ cup 25, Long grain white rice 44, Short grain white rice 41, Rice noodles 50, Brown rice 50
Dairy - Milk 1 cup 27, Milk skim 1 cup 32, Milk soy 31, Yoghurt plain 14
Fruit - Apple 38, Apple juice 1 cup 40, Banana 50, Cherries 22, Grapefruit 25, Grapes 45, Kiwi fruit 50, Mango 50, Orange 44, Orange juice 1 cup 4, Peach 30, Pear 38
Pasta & Pizza - Fettucine 45, Linguine 52, Macaroni 40, Meat ravioli 36, Spaghetti white 41, Vermicelli 35, Pizza 38 Lasagne vegetarian 20, Lasagne meat 30
Snacks & Chips- Apple muffin 48, Sponge cake 46, Popcorn 50, Peanuts 14, Cashew nuts 25
Drinks - Apple juice 40, Orange juice 50, Tomato juice 38, Chocolate milk 34

Natural remedies to reduce appetite

Green tea contains high amounts of Epigallo-Catechin-Gallate (EGCG) which may help to suppress the appetite. Other herbs which have an effect on reducing appetite are Caralluma fimbriata, Stevia, Fennel Seeds, Apple cider vinegar and Evodia by regulating the satiety centre in the brain

Categories

Suppressing appetite

What is the appetite?

Diet tips to reduce appetite

Natural remedies to reduce appetite