Frankly, snacking has become a favorite pastime for countless people, and it’s such a shame that it’s often linked to unhealthy choices like chips, cookies, candy, and other unhealthy stuff.
But let me tell you something – not all snacks are created equal! There are so many fantastic, healthy, and delicious options out there that can actually help to suppress your appetite and keep you feeling full for longer.
I’m going to reveal some of the absolute best appetite suppressing foods that you should definitely incorporate into your daily routine to make your life not just healthier, but also way more enjoyable.
Snacks are like little pieces of happiness in a busy day
List of Appetite Suppressant Foods
- Almonds
Rich in healthy fats, protein, and fiber, almonds can help you feel satisfied while also curbing your hunger.
Try a handful of almonds as a mid-afternoon snack or sprinkle them on your morning oatmeal for an extra energy boost.
- Greek Yogurt
Greek yogurt is an excellent appetite suppressant. It’s lower in sugar and higher in protein than traditional yogurt, which means it will keep you feeling full for longer.
- Avocado
This green, creamy fruit is packed with healthy monounsaturated fats, which can help to keep you feeling full and satisfied.
Enjoy avocado as a standalone snack by scooping it out with a spoon or spreading it on whole-grain toast for a hearty and filling treat.
- Oatmeal
A classic breakfast staple, oatmeal is also an effective appetite suppressant.
Oats are rich in soluble fiber, which helps to keep you feeling full for longer. Additionally, the slow-release carbohydrates in oats provide steady energy levels throughout the day.
Steel-cut or rolled oats have a lower glycemic index than instant oats.
- Chia Seeds
Fiber, protein, and omega-3 fatty acids—all packed into tiny seeds—make chia a powerful weapon against hunger.
When mixed with liquid, chia seeds expand and form a gel-like consistency, further promoting satiety.
Try adding chia seeds to your yogurt, oatmeal, or smoothies, or make a delicious chia seed pudding for a healthy and filling snack.
- Dark Chocolate
“All you need is love. But a little chocolate now and then doesn’t hurt.”
Charles M. Schulz
Believe it or not, dark chocolate can be a healthy and satisfying snack option. The key is to choose high-quality chocolate with at least 70% cocoa content.
Dark chocolate is rich in antioxidants and can help to suppress your appetite by promoting the release of the hormone leptin.
Enjoy a small square of dark chocolate when a craving strikes, but remember to consume it in moderation.
- Apple Slices with Nut Butter
Apples are rich in fiber and low in calories, making them an ideal snack choice for those looking to suppress their appetite.
Pairing apple slices with healthy nut butter, like almond or peanut butter, adds protein and healthy fats to the mix.
- Edamame
These young soybeans are packed with protein and fiber, making them excellent appetite suppressants.
I’ve got to say, edamame is such a versatile snack! You can steam, boil, or even roast these little green gems, and then kick it up a notch by adding just a pinch of salt or going wild with your favorite spices. Trust me, you won’t regret it!
They’re a convenient and portable snack that can be easily incorporated into your daily routine. In addition to suppressing your appetite, edamame is also a good source of essential nutrients like vitamin K, folate, and manganese.
Popcorn has been enjoyed as a snack for over 5,000 years. Archaeologists have discovered popcorn remnants in ancient Peruvian tombs dating back to 4700 BCE.
- Popcorn
When it comes to satisfying snacks, popcorn is a fantastic option. It’s a whole grain that’s high in fiber and low in calories, especially when air-popped.
Just three cups of air-popped popcorn can make you feel full without the guilt that comes with other high-calorie snacks.
Avoid adding excessive amounts of butter and salt. Instead, try seasoning your popcorn with nutritional yeast, herbs, or spices for added flavor.
- Cottage Cheese
The high protein content in cottage cheese promotes a feeling of fullness and can help to keep hunger at bay.
Enjoy it on its own, or pair it with fresh fruit or veggies for a tasty and nutritious snack. To keep your sodium intake in check, opt for a low-sodium cottage cheese variety.
- Hummus
Made from chickpeas, tahini, olive oil, and various spices, hummus is a delicious and healthy snack option.
Enjoy hummus as a dip for raw veggies or whole-grain crackers, or spread it on a slice of whole-grain toast for a filling and nutritious treat.
- Hard-Boiled Eggs
One hard-boiled egg contains 6 grams of protein, helping you feel full while limiting the number of calories you consume.
How to Stop Craving?
Honestly, cravings can be such a pain, particularly when you’re doing your best to lead a healthy lifestyle. But don’t worry, there are quite a few effective strategies you can use to put a stop to those annoying cravings or at least tone them down a bit:
- Eat balanced meals: Ensure that your meals include a mix of protein, healthy fats, and complex carbohydrates to keep you full and satisfied for longer.
- Stay hydrated: Sometimes, thirst can be mistaken for hunger. Drink water regularly throughout the day to stay hydrated and potentially prevent cravings.
- Get enough sleep: Sleep deprivation can lead to increased hunger and cravings. Aim for 7-9 hours of sleep per night to keep your appetite in check.
- Manage stress: High-stress levels can lead to emotional eating and cravings. Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga.
- Eat mindfully: Pay attention to your hunger and fullness cues, and eat slowly to allow your body time to recognize that it’s satisfied.
- Avoid triggers: Identify specific situations, places, or emotions that trigger cravings, and develop strategies to deal with them.
- Choose healthier alternatives: If you’re craving something sweet, opt for fruit or dark chocolate instead of candy. For salty cravings, try air-popped popcorn or roasted chickpeas.
- Distract yourself: When a craving hits, engage in an activity that takes your mind off the craving, such as going for a walk, reading a book, or calling a friend.
- Use portion control: Have a small portion of the food you’re craving instead of overindulging.
- Get support: Share your goals with friends and family, and seek their support in helping you maintain a healthy lifestyle. You can also join a support group or work with a nutritionist or therapist to address any underlying issues related to cravings.
Cravings are a natural part of life, and indulging occasionally is okay. The key is to find a balance and develop healthy coping strategies to manage cravings effectively.
Incorporating appetite-suppressing foods into your diet can help to keep hunger at bay and prevent mindless snacking. By choosing nutrient-dense, satisfying snacks like those mentioned in this article, you’ll be better equipped to maintain a healthy lifestyle and reach your wellness goals.
Moderation is key, and it’s essential to consume a balanced diet that includes a variety of nutritious foods. Happy snacking!
