Boost Fat Loss With These 3 Appetite Suppressing Foods
There are countless reasons as to why you may be unable to lose weight and a ramped-up appetite may be one of them.
Your desire to eat is regulated by hormones leptin (appetite suppressor) and ghrelin (appetite increaser). These are known as the hunger hormones and play a major role in body weight by telling the brain when and when not to eat.
Several factors can influence how active each hormone is, such as a history of prolonged calorie restriction, poor food choices and underlying diseases. Luckily, there are a number of foods that can help increase leptin sensitivity.
Flaxseed
Flaxseeds are a known appetite suppressant, likely due to being a rich source of soluble fibre and protein which help to keep you fuller for longer.
In a randomised controlled trial, overweight participants were randomly assigned to two groups; one group received lifestyle advice for weight loss whereas the other received lifestyle advice and a daily serving of ground flaxseed. After twelve weeks, both groups managed to drop weight however, the flaxseed group managed to lose 6kg more and an extra 3 inches off their waist.
The same effects had not been observed in flaxseed oil or other extracts, concluding the weight reduction benefits are associated with whole flaxseeds.
Try sprinkling a tablespoon or two of ground flax over your breakfast each morning to get the healthful effects.
Black Cumin
Another known appetite suppressant, although not as common as flaxseed, is black cumin or Nigella sativa. Known as a “miracle herb” and prized for its positive effects in improving cholesterol, blood pressure and blood sugar, black cumin has been shown to reduce body weight within just a few months in some populations.
One-fourth of a teaspoon is all that’s needed to reap its multitude of health benefits.
Saffron
Another prized middle-eastern herb known for its appetite suppressant effects is saffron. Likely due to its active compound, crocin, the herb has been found to induce a significant weight loss of 2.2kg more than placebo, as well as an inch off the waist.
Researchers found daily consumption of saffron led to 170 fewer calories consumed every day, while another study found daily consumption of the spice reduced snack intake by half.
Each of these foods cost less than a few cents a day and can help you on your weight loss journey. Not only that, they’re each packed full of nutrients to support and nourish your body.
If you’re struggling with fat loss and would like some help, consider booking an appointment with me. Together, we can explore the factors contributing to your weight and create a treatment plan tailored specifically to you.
References
Abedimanesh, N., Bathaie, S. Z., Abedimanesh, S., Motlagh, B., Separham, A., & Ostadrahimi, A. (2017). Saffron and crocin improved appetite, dietary intakes and body composition in patients with coronary artery disease. Journal of cardiovascular and thoracic research, 9(4), 200–208. https://doi.org/10.15171/jcvtr.2017.35
Hosseinzadeh, H., & Younesi, H. M. (2002). Antinociceptive and anti-inflammatory effects of Crocus sativus L. stigma and petal extracts in mice. BMC pharmacology, 2, 7. https://doi.org/10.1186/1471-2210-2-7
Mohammadi-Sartang, M., Mazloom, Z., Raeisi-Dehkordi, H., Barati-Boldaji, R., Bellissimo, N., & Totosy de Zepetnek, J. O. (2017). The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials. Obesity reviews : an official journal of the International Association for the Study of Obesity, 18(9), 1096–1107. https://doi.org/10.1111/obr.12550
Mousavi, S. M., Sheikhi, A., Varkaneh, H. K., Zarezadeh, M., Rahmani, J., & Milajerdi, A. (2018). Effect of Nigella sativa supplementation on obesity indices: A systematic review and meta-analysis of randomized controlled trials. Complementary therapies in medicine, 38, 48–57. https://doi.org/10.1016/j.ctim.2018.04.003
Samarghandian, S., Azimi-Nezhad, M., & Samini, F. (2014). Ameliorative effect of saffron aqueous extract on hyperglycemia, hyperlipidemia, and oxidative stress on diabetic encephalopathy in streptozotocin induced experimental diabetes mellitus. BioMed research international, 2014, 920857. https://doi.org/10.1155/2014/920857
Yari, Z., Rahimlou, M., Poustchi, H., & Hekmatdoost, A. (2016). Flaxseed Supplementation in Metabolic Syndrome Management: A Pilot Randomized, Open-labeled, Controlled Study. Phytotherapy research : PTR, 30(8), 1339–1344. https://doi.org/10.1002/ptr.5635
