4 Tricks to Suppress Your Appetite
Fitness and nutrition expert, Jon Benson recently wrote an article about how to suppress your appetite. I’ve included some excerpt here, along with my comments. Good stuff!
“Rarely, if EVER, do you need to suppress your appetite!”
The real secret is to increase your metabolism… the rate at which your body uses food for fuel. Then being hungry is a good thing… as long as you’re eating the right foods at the right time.
But let’s say you want to curb your appetite at night…. that’s the time most people really lose it on a diet plan. Even on a plan that ASKS you to eat frequently, there are times where night-time cravings need to be put to sleep.
So use these tips from the article to ease the urge to eat at night:
1. Protein First
“Rise and shine with protein.” What does this have to do with night-time cravings you ask? Everything.
Set the body up to use your own fat-stores for fuel by eating protein in the morning and your appetite FOR fatty foods goes way down during the day and the night. Protein is “thermogenic”, meaning it helps increase your metabolism. It also acts as a natural appetite regulator.
Notice I said “regulator” and not “suppressant.” That’s because you only need to regulate your appetite, no matter how much body fat you desire to drop.
2. Go For The Grapefruit
In a study at the Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, people who ate half a grapefruit with each meal lost an average of 3.6 pounds in three months. That doesn’t sound like a lot (and it isn’t) but that’s ALL they changed.
It doesn’t matter for our purposes… we want to lower insulin at night. Why? Insulin is not only dangerous for your health in excess but it also can cause a LOT of fat storage if secreted too much at night. Enter the lowly grapefruit.
A great snack, especially if you have a few bites of lean protein with it.
3. Smell This!
This is a trick I didn’t know about until recently. Smelling food can trick your brain into thinking you’ve eaten.
A recent study found that those who inhaled peppermint in scent form every 2 hours at (get this) 2700 calories LESS per week than they normally did. Let me put that in perspective: That’s a fatloss of more than half a pound a week… from sniffing peppermint! WOW!!
Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours. How easy is that?
4. Don’t Forget the Fat
Yes, you also need dietary fat… and not just “a little.” You need a moderate amount to stay healthy and keep insulin regulated. Olive oil and even coconut oil are excellent sources, as are naturally occurring fats in fresh fish, grass-fed beef, farm-raised chicken and whole eggs.
Have other suggestions, let me know with a comment.
Have a fit, happy and healthy day!
– Coach Jenn
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