Increased appetite or polyphagia is when you eat in larger amounts than the body requires. Increased appetite can be caused by different circumstances. It can be due to an unhealthy lifestyle, depression, stress, anxiety and various mental conditions. Polyphagia can also be caused by hypoglycemia, diabetes, bulimia, hyperthyroidism, premenstrual syndrome and pregnancy.
If you want to suppress your appetite you should avoid refined carbohydrates, get adequate sun exposure and drink a plenty of water.
Incorporating certain foods in your daily diet can help reduce your appetite.
A bowl of oatmeal will keep you full for a longer time. Oatmeal contains soluble and insoluble fiber, and it increases the level of cholecystokinin, a hormone which helps digestion and reduces appetite.
In addition, oatmeal is slowly digested carbohydrate which keeps blood sugar and insulin at optimum levels and speeds up the fat-burning process of the metabolism. It also reduces the LDL cholesterol (also called the bad cholesterol) level as well as the blood pressure. For more effective results, add a little bit of cinnamon powder.
Apples have few calories and high water content which is excellent for keeping your stomach satisfied. They also contain soluble fiber and pectin, which boost the metabolism, speed up the fat-burning process, regulate blood sugar level and boost your energy. Moreover, it helps prevent overeating and controls the appetite.
When you consume apples, eat them with their skin. You can eat apples of all varieties. It is recommended to eat them before meal, and to chew them properly so that your body will have more time to realize that you`re no longer hungry.
- Greek Yogurt
Rich in proteins also helps in keeping your stomach satisfied for a longer time. It is loaded with calcium which helps in controlling the appetite. Due to its fat-burning properties it can speed up the process of weight loss with at least three daily servings of yogurt.
You can add some fruit into your Greek yogurt for a more filling snack in between meals. Yogurt smoothie is also a great option.
Flaxseeds are loaded with fiber, omega -3 fatty acids and proteins. These components alltogether suppress your appetite and keep you full for a longer time. Also, they`re rich in omega-6 fatty acids which increase the level of cholecystokinin.
You can add flaxseeds on your salad, vegetables, yogurt and cereal. Add one tablespoon of ground flaxseeds in your morning shake to increase the nutritional value.
Being rich in heart-healthy monosaturated fatty acids and soluble fiber, it suppresses the appetite and prevents from overeating. It takes a long time for the body to digest avocado. According to a recent study at the Albert Einstein College of Medicine at Yeshiva University in New York, the oleic acid found in avocado helps suppress appetite, prolongs the feeling of fullness and contributes to weight loss. Note: Do not eat too much avocado because it is high in calories and fat.
- Green Tea
Green tea is rich in phytonutrients such as EGCG which increase the hormone cholecystokinin. It speeds up the metabolism and helps the fat-burning process. You can drink it in between meals to suppress appetite and to help you feel satisfied for a longer time.
The catechins found in the green tea regulate the blood sugar level and prevent high insulin and subsequent fat storage. Stable blood sugar levels are necessary to stabilize the hunger craving as well.
Additionally, green tea is loaded with nutrients such as vitamin C, carotenoids, zinc, selenium, chromium and other trace minerals.
If you want to control your appetite and speed up your weight loss, drink about 3-4 cups of green tea every day.
Almonds contain monounsaturated and polyunsaturated fats which prevent you from overeating. This healthy fats help in reducing the cholesterol levels.
Almonds are also rich in fiber which helps suppress appetite. They`re slowly digested so you feel satisfied for a longer period.According to a study presented at the 2006 Obesity Society Annual Scientific Meeting, almonds have been shown to help in weight loss.
The recommended dose is one-fourth of almonds per day, in between meals or whenever you feel you cannot control your appetite. Try to eat roasted or soaked almonds rather than sugar coated or salty ones.
- Cayenne Pepper
This spicy food is rich in a compound called capsaicin, which boosts the metabolism and increases the fat-burning process that helps you lose weight more quickly.
You can eat cayenne pepper raw, cooked, dried or in powdered form to suppress appetite. Also, you can make cayenne pepper tea by adding a cup of hot water over a pinch of cayenne pepper in a cup. Add a half lemon juice in it and drink the tea in between meals.
- Green Leafy Vegetables
Spinach, collards, asparagus, kale or mustard greens are rich in fiber and water which turn off the hunger signals to your brain and keep the hunger at bay.
They`re low in calories, provide optimal health benefits and help in weight loss. Green leafy vegetables make satisfying and highly nutritious meals.
Eggs are rich in proteins which provide sustained energy. They will help you keep your stomach feeling full for a longer time.
Having an egg or two for breakfast can keep the mid-morning hunger at bay. A study showed that people who had scrambled eggs for breakfast they were less hungry at lunch time compared to those who ate cereal for breakfast.
Try to eat more of egg whites and avoid the yolks. Egg whites are low in calories, fat-free and free of cholesterol. Egg yolks, on the other hand, contain high amounts of saturated fat and cholesterol.