How To Suppress Your Appetite?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How To Suppress Your Appetite?  One of the best ways to suppress your appetite is to increase your fiber intake. A high fiber diet will slow up your digestion while increasing your satiety and reducing your appetite. Those fiber rich foods are beans, lentils, asparagus, broccoli, spinach, green beans, etc.

Some of the other fiber foods that can help suppress your appetite if you eat them regularly are fruits, nuts, seeds, etc.

Drinking Water Daily

Another tip is drinking plenty of water which will help suppress your appetite. There was a small study done that found that people who drank 2 glasses of water immediately before a meal ate 22% less than people who didn’t.

How To Suppress Your Appetite?  Photo credit: iStock-SunnyVMD

Research studies have shown that drinking up to 17 ounces of water per day will send a signal to your brain that you are full. Drinking water shouldn’t replace eating meals but if you drink water before and after you eat your meals then it will suppress your appetite tremendously.

Adding More Protein

If you add more protein to your diet that will help to increase the feelings of fullness. There was a small study of 20 healthy adults that ate high protein food for breakfast including eggs and they experienced an increase in fullness right after breakfast.

Another study included 50 adults who were overweight who drank a beverage high in protein and fiber 30 minutes prior to eating pizza. And the result was an increase feeling of fullness and reduced intake in the amount of pizza that ate.

If you get enough sufficient protein in your diet, it will help with maintaining muscle mass and help with losing weight because you will eat less food because you won’t be as hungry.

How To Suppress Your Appetite?  Photo credit: iStock-SunnyVMD


Getting enough quality sleep will reduce hunger and protect against gaining weight. Research studies show that people who get minimal sleep tend to snack, have food cravings, and eat more food. Sleep deprivation can potentially cause an elevation in the hunger hormone called ghrelin. Ghrelin is a hunger hormone that signals if the body is hungry or not.

Managing Stress Levels

Research studies show that managing your stress levels can help decrease cravings and increase fullness.

The Bottom Line there are a lot of things you can do to suppress your appetite such as increasing your daily water intake, consuming more high fiber foods, getting quality sleep, increasing your protein intake, etc.

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