Discover 22 foods that are natural hunger suppressants –

1. Almonds

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Because they are rich in protein, fiber and unsaturated fat, they increase the feeling of satiety.

2. Coffee

Full of caffeine, it is able to mask hunger and fatigue, as it acts as a stimulant and increases alertness levels.

3. Ginger

Its thermogenic property promotes satiety in addition to burning body fat.

Read more: 5 reasons to include ginger in your drink

4. Avocado

Rich in fibers, it leaves that feeling of full stomach. “However, as it is quite caloric, it should be consumed in moderation”, explains Gabriela Cilla, nutritionist at Estima Nutrição, in São Paulo.

5. Cayenne pepper

It contains a substance called capsaicin, which suppresses appetite and raises body temperature. Consume moderately as it can harm the stomach and intestines.

6. apple

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It has a good concentration of soluble fibers that increase the feeling of satiety.

7. Egg

“Thanks to the proteins in its composition, it helps to reduce appetite during the day”, clarifies the specialist.

8. Water

The drink, when ingested before lunch, distends the stomach, giving the impression that we are satisfied, reducing the desire to eat.

9. Sweet potato

The tuber, as it is a carbohydrate with a low glycemic index, is absorbed gradually, favoring the feeling of satiety.

See also: Learn how to cook sweet potatoes the right way

10. Vegetable soup

When served hot, the soup warms the body as soon as it reaches the stomach, anticipating the satiety messages that are sent to the brain. “In addition, it contains a wide variety of fibers, which extends the period without hunger”, says Gabriela.

11. Dark chocolate

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Compounds of this delicacy, such as antioxidants, slow down digestion and make you feel fuller faster.

12. Tofu

“It is a great source of protein, B vitamins, magnesium and iron, nutrients that help balance hormones, improve fat and carbohydrate metabolism, minimize cravings for sweets and give you that feeling of fullness.”

Take the guesswork out: Ricotta vs tofu: who wins

13. Green tea

It contains catechins, which interact with leptin receptors, a hormone related to the urge to eat.

14. Porridge oats

The fibers present in the preparation allow the glucose to be absorbed slowly and gradually, which, in turn, regulates the release of insulin. “With a low glycemic index, the porridge ends up promoting satiety”, says Gabriela.

15. Leafy vegetables

These superfoods are rich in protein, fiber, antioxidants, B vitamins and iron, nutrients that help control appetite.

16. Cinnamon

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The spice controls the blood glycemic index, reducing hunger. “To take advantage, add a teaspoon of cinnamon to milk, toast or tea every day”, suggests the nutritionist.

17. Skimmed milk

Rich in slow and fast absorption proteins, it promotes the feeling of satiety and abdominal fat burning.

18. Hot sauce

“Thermogenic action promotes fat burning and increased satiety”, explains Gabriela.

19. Linseed

It has four times more fiber than oats, prolonging the state of satiety. This is because flaxseed contributes to the release of the cholecystokinin hormone, responsible for leaving us with that feeling that we have eaten enough.

20. Whey protein

Milk proteins (whey and casein) make you feel fuller than other sugary drinks.

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21. Salad

“Its vitamins, fiber and water make the stomach always partially full and produce a feeling of fullness for longer.”

22. Vegetable juice

Its large amount of fiber provides gradual digestion and promotes plenty of satiety.