imageI know which one I would go for and it doesn’t involve the lack of or presence of a partner! There are many ways in which our body lets us know we are full, the body has a very clever way of using hormones from our stomach and fat cells to let us know whether to reach for that second serving or just to stop all together.
Cholecystokinin (CCK)
Released from the gut, it lets you know you’re full and reduces feeding. Studies that have used substances, which block CCK, show an increase in meal size in animals and humans.

Ghrelin
You know when your stomach is growling like you’re harbouring a small creature inside? Yep, that all due to the small protein produced in the stomach, which lets you know you’re in need of some food. It will be present in times of weight loss and fasting and will fall after a meal.

Leptin
This hormone is your body’s very own weight control regulator. It is a hormone found in your fat cells and lets your brain know how much fat is in your body. The more Leptin, the less you eat as it sends signals to your brain to stop eating. The less Leptin, the more you eat and feel hungry due to fewer signals to the brain.image

 

Appetite suppressors
We have natural hormones, which are produced in the body and act on regions of the brain to reduce food intake and are mainly produced after eating a meal. There has been many products in health stores which claim to do exactly what these hormones do naturally in the body. However it is highly recommended that you practice appetite control using diet and foods such as the examples below:

  1. Almonds: These delightful nuggets of nutrients, filled with vitamin E and copper have been the subject of a study in the European Journal of Clinical Nutrition which found adding fifty grams of almonds to you diet will curb appetite. This is due to the fiber, essential fat and protein content.image
  2. Salmon: High in omega 3 fatty acids, salmon classifies as an appetite suppressant due to its high protein and essential fat content. Having it smoked can really keep those hunger pangs away and it makes and excellent dinner!image
  3. Apples: You can never go wrong with an apple for a snack. Light weight and easy to carry around, these sweet fruits are packed with hunger reducing fiber, leaving you feeling fuller for longer. They are also cheap and easy to find.image
  4. Porridge: I can definitely attest to the filling effects of a bowl of porridge! Unlike most cereals, porridge is low in sugar and packed full of fiber, you can add toppings to make it more enjoyable such as berries and nuts (including those almonds we spoke of earlier).image
  5. Avocado: Avocados are also a good source of the healthy unsaturated fats, which help to keep you fuller for longer. They can be added to salads or on toast in the morning. image

Of course there are more examples but when it comes to appetite suppressors your main sources should be high in protein, fibre and fat!

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Author: Elizabeth Uwiduhaye

Elizabeth is a self-proclaimed nutrition fanatic who went on to study it at the University of Reading. She shared her childhood in both Rwanda and England, setting the basis to her globalised view of diets and lifestyles. Elizabeth’s love of food was developed through working in various different restaurants and her mother’s home cooked African meals. She hopes to combine her passion for cooking and knowledge of science in each recipe that is posted.

tmblr: my-foodesse | blog: foodesse.blogspot.co.uk

 

EDITOR: Ama Badu (Senior Online Editor)

For reviews, premiers and red carpet events on the Afro-British scene, Ama is your go-to blogger. With an analytical mind and articulate tongue, she hopes to write articles that will get Africa (and indeed the world) discussing “real” issues and tangible solutions.

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