There are many things you can do to counter hunger, for example eat more protein and fruits and vegetables, eat fewer processed foods, and (ironically) exercise. If you are following a diet, hunger will be felt, especially between meals.
One of the things you can do to avoid being tormented by hunger is to try to consume foods that are high in fiber and that are processed slowly, or otherwise very nutritious, yet healthy foods.
Bananas, oats, chia seeds, hemp seeds, coffee, green tea are just some of them. Some are ideal for healthy snacks, like bananas, but we can also combine them with other foods for an effect that keeps our hunger at bay for longer. What is a homemade appetite suppressant

  • What is a homemade appetite suppressant
    • Foods that contain fiber
    • Coffee and caffeine
    • Green tea and capsaicin
  • Recipes
    • Recipe 1: apple and lime smoothie with ginger and cardamom
    • Recipe 2: banana and oat smoothie
    • Recipe 3: banana and cocoa mousse
  • Final tips for using homemade appetite suppressants

Including some of the foods we mentioned in your diet also helps you avoid misplaced snacks. But, as mentioned, we could also combine different foods, to get a better result, and stay full for a long time, without feeling the need to go and nibble something from the cupboard or the refrigerator.
Let’s start by including some nutrient-rich foods. Foods Containing
Fiber Insoluble fiber is a known appetite suppressant. A study published in the American Journal of Clinical Nutrition showed that 33 grams of insoluble fiber reduced appetite and lowered food intake in a meal 75 minutes later.
There are tons of high-fiber foods such as oats, beans, chickpeas, corn, lentils, wheat, apples, pears, plums, etc.
Or, you can purchase insoluble fiber powder at your local grocery store or pharmacy and mix it with water for similar results at home.
Fiber and water expand into a gel in the stomach, making you feel full, even with fewer calories, but we always recommend that you opt for whole foods. Caffeine and Caffeine
Caffeine is the ingredient in many natural weight loss tablets, but the same effects can be achieved by making a cup of coffee or tea at home.
Drinking caffeinated beverages throughout the day may help suppress your appetite and prevent you from snacking between meals. Drinking flavored or specialty coffees that are high in calories and fat can lead to weight gain, so you should limit yourself to moderate amounts of unflavoured and unsweetened coffees and caffeinated drinks.
The main catecholamines involved in weight loss are epinephrine and norepinephrine, as they increase the metabolic rate, arousal and willingness to exercise, and reduce hunger.
Unlike many other unsafe stimulants, caffeine is remarkably well tolerated by the body. That said, the same mechanism in the body that reduces appetite in response to stimulants also increases nausea, which is why some people feel sick after consuming too much caffeine. Green Tea and Capsaicin
A hot drink consisting of green tea and cayenne pepper may help suppress appetite, according to a study published in the American Journal of Clinical Nutrition. The 2009 study concluded that people who drank this blend had less appetite, even when they were on a diet or ate fewer calories with their meals. Green tea contains caffeine which suppresses appetite, while cayenne pepper contains capsaicin, which increases the metabolic rate.Recipes Recipe 1: Apple and Lime Smoothie with Ginger and Cardamom
This recipe revives your body by being refreshing and rejuvenating with that hint of lime and summer spices that add a touch of flavor. Plus, smoothie is a perfect way to rehydrate your body in the summer.
Summer is a great time of year to introduce more simple carbohydrates into your diet, such as fructose, which is found in fruit. These simple sugars restore blood sugar levels, which can be unstable after sweating.
Apples cool and refresh the body when it is very hot thanks to their astringent flavor. Lime, cardamom and ginger make this smoothie light and tasty and help you ward off hunger pangs for quite a while.

  • 1 whole apple;
  • 1 pinch of cardamom;
  • Fresh ginger;
  • 1/4 lime
  • Waterfall.

Cut the apple, scrape the zest of a lime and the ginger with a grater; grind the cardamom in a coffee grinder.
Add the above ingredients to a blender. Squeeze the lime juice onto the mixture. Add the water and blend until you get a homogeneous mixture.
Serve immediately.
Content can separate quickly; to prevent this from happening, add a kiwi. Recipe 2: Banana and Oat
Smoothie A banana and oat smoothie packed with nutritious ingredients, including chia seeds, soy milk, almond butter, oats, bananas and dates.
It’s not a very colorful smoothie, but the taste makes up for the lack of color. It is rich in nutrients and therefore will help you not to go looking for food on the shelves at home for several hours.

  • 1 large banana, sliced ​​and frozen;
  • 1/4 cup of oats;
  • 1 tablespoon of almond butter;
  • 1 pitted date;
  • 1 tablespoon of chia seeds;
  • 3/4 cup plain, unsweetened soy milk;
  • 1/2 teaspoon of vanilla extract;
  • 1/8 teaspoon of cinnamon (optional);
  • 4 ice cubes.


  • Use whatever plant-based milk you have on hand. Soy milk is my favorite because it offers a good dose of protein, which makes it more filling. However, any plant-based milk will work, ideally unflavored so as not to change the taste of the smoothie.
  • If you want, you can substitute almond butter with any other nut or seed butters. Peanut butter is sure to change the taste of the smoothie, but it will still be good.
  • You can replace chia seeds with ground flax seeds or hemp hearts.
  • Dates are not essential: they just add more sweetness to the recipe, along with the banana. You can use maple syrup or honey if you prefer.

Recipe 3: banana and cocoa mousse
As we have said, banana is a very nutritious fruit, and for this reason it helps us to be more satiated.

  • 3 ripe bananas (300g weight), peeled and coarsely chopped;
  • 150 ml of oat cream;
  • 0.2 teaspoons of ground cinnamon;
  • 150 g of cocoa powder;
  • 50 g of fresh blueberries;
  • 1 handful of mint leaves.

Put the bananas, oat cream, cinnamon and maple syrup in the blender and blend until smooth.
Add the cocoa powder and blend again until the mixture is smooth.
Transfer the mousse into serving glasses and refrigerate for at least 30 minutes until thickened.
Remove the glasses from the fridge, add the blueberries and mint leaves and serve. Final Tips for Using Homemade Appetite Suppressors
While none of these foods work magically on their own, when included as part of a healthy weight loss diet, they can give you a head start in controlling hunger and shedding unwanted pounds. .
Obviously, you will also need to add a good dose of sport and high intensity exercise to a balanced diet.
These foods that we have proposed to you will increase your satiety and allow you to lose excess pounds.

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