The two hormones that play the biggest role in our appetite are Leptin and Ghrelin. Leptin is a hormone, made by fat cells, that decreases your appetite. Ghrelin is a hormone that increases appetite, and also plays a role in body weight.
GHRELIN: (appetite increaser), is released primarily in the stomach and signal hunger to the brain. Ghrelin levels increases when one is under-eating and decreases when one is over-eating. Ghrelin plays a role in determining how quickly hunger returns after a meal. Ghrelin levels increases before a meal, signaling hunger, and then decreases for more or less 3 hours after a meal.
LEPTIN: helps signal the brain that there are enough energy stores in the body. However, many obese people fail to respond to leptin’s signals. Obesity causes a resistance to leptin’s appetite suppressing effects.
1. PINE NUTS AND ALMONDS
Pine nuts have more protein content than other nuts and seeds and also possesses pinolenic acid, which can stimulate specific sensors in the brain that are responsible for telling you that you’re full.
Almonds are rich in Vitamin E, antioxidants and magnesium that has been shown to increase feelings of fullness in people and help with weight loss.
Moderate intake of coffee (1 – 2 cups per day) stimulates the central nervous system and suppresses the appetite. Caffeine can also boost t he metabolism that aids in weight loss.
3. GINGER AND CINNAMON
Ginger helps with digestion and increase energy, which then lead to decreased feelings of hunger. Ginger also has fat burning and metabolism boosting properties. Cinnamon helps lower your blood sugar levels, which n turn helps to control your appetite.
4. GOOD HEALTHY FATS
The omega 3 and 9 fats signal to the brain that one’s stomach is full by increasing leptin levels. Good sources of these fats include: (omega 9) avocado, olives and (omega 3) salmon, mackerel and tuna (fresh, not tinned).
5. HOT SPICES
Spicy food is known to increase fat-burning metabolism naturally and act as an appetite suppressant by temporarily dulling the tongue’s ability to sense sweet. By adding cayenne pepper to a dish, more calories are burned and weight loss is made easier. The spiciness in wasabi also suppresses appetite and has anti-inflammatory effects.
Apples are filled with soluble fiber and pectin, which help you feel full. They also regulate your glucose and boost your energy levels.
Slight dehydration can easily be mistaken for hunger. By drinking 1 – 2 glasses of water before a meal, fewer calories would be consumed due to a feeling of satiety.
8. HIGH FIBER FOODS
Any food high in fiber will give a feeling of satiety and reduces hunger. These foods include; oatmeal, sweet potato, low GI breads, fruits and vegetables, especially the green leafy veggies.
A rich plant-based protein source, tofu isn’t just for vegetarians! Tofu is high in an isoflavone called genistein, which has been shown to suppress appetite and lower food intake.
10. GREEN TEA
Green tea can help you to stop mindlessly snacking, and it is shown that the catechins in green tea help to inhibit the movement of glucose into fat cells, which slows the rise of blood sugar, preventing high insulin levels and therefore also preventing fat storage. When the blood sugar is more stable, so is the hunger.