10 Foods That Are Natural Appetite Suppressants

As women, we can all agree that losing weight is no mean feat. With our bodies fluctuating throughout the various hormonal and lifestyle changes we experience in life's many stages, it's easy to feel out of control.

Let's face it: as much as the hordes of social media influencers spruiking teas, potions, and lotions would have you believe — there’s no magic bullet cure for weight loss.

However, the good news is that certain foods that are easily incorporated into a healthy diet can help keep those pesky hunger pangs we encounter during weight loss at bay. Here’s a list of 10 foods that are natural appetite suppressants — backed by science. Let’s dive in!

Almonds

Almonds are not just delicious; they’re also packed with healthy fats, protein, and fibre, all of which help keep you full and can act as a natural hunger suppressant. A comprehensive review published in the European Journal of Clinical Nutrition found that participants who ate almonds experienced reduced hunger and a lower desire to eat later in the day. Whether it's almond butter toast or a handful at work, these powerful little wonders will fuel you right and help you on your journey to losing body fat!

Avocados

Avocados are rich in monounsaturated fats and fibre. A study revealed that people who added half an avocado to their lunch reported a 40% decrease in their desire to eat for hours afterwards. 

The plus side to this is that Avos are incredibly delicious and versatile! If, somehow, you're not an avocado toast devotee, you could always try blending this nutritional powerhouse of a fruit into your morning smoothie or try a recipe for avocado chocolate mousse for a healthy and satisfying dessert option. Contrary to popular belief, high-fat diets, especially those focused on healthy fats, can be effective if you're looking to drop body fat!

Oats

Starting your day with a bowl of oats can promote a feeling of fullness until lunchtime. Oatmeal is high in fibre and has been shown to increase feelings of fullness. According to a study in the Journal of the American College of Nutrition, oatmeal improves appetite control and reduces hunger.

Our recipe for choccy greens overnight oats is sure to turn you into a porridge convert and up your protein intake if you're not already on board with this incredible ingredient!

Chia Seeds

Tiny but mighty, chia seeds are full of fibre and can absorb up to 12 times their weight in water, expanding in your stomach and making you feel full. A study in the European Journal of Clinical Nutrition supports the appetite-suppressing effects of chia seeds.

Chia pudding is a wonderful place to start, as breaky or even an after-work pick me up!

Greek Yoghurt

Greek yoghurt is packed with protein, which is known to reduce appetite. Research in the American Journal of Clinical Nutrition indicates that high-protein snacks, like Greek yogurt, can help control appetite and reduce subsequent food intake. 

If you're looking for a delicious way to incorporate natural sources of protein like Greek yoghurt into a savoury meal, try our homemade labneh recipe!

Green Tea

Green tea isn’t just for a caffeine boost. It can help you to promote feelings of satiety! It contains catechins, which can help reduce appetite. A study in the Physiology & Behavior Journal found that green tea extract significantly reduced participants' appetite.

Sip on it throughout the day, morning or night. The health benefits are numerous!

Apples

An apple a day might just keep your hunger away! Apples are high in fibre and water, which can help you feel full. According to a study, eating an apple before a meal can reduce overall calorie intake. It’s a healthy, simple appetite suppressant that couldn’t be easier to work into your routine!

Sweet Potatoes

Sweet potatoes are high in resistant starch, which can help you feel fuller for longer. Research published in Nutrients suggests that resistant starch can enhance satiety and reduce subsequent food intake.

Did someone say sweet potato fries?

Eggs

Starting your day with eggs can help you feel full until lunchtime. Eggs are high in protein, which is known to reduce appetite. A study in the International Journal of Obesity found that eating eggs for breakfast can help control hunger throughout the day.

Whether you like them at breakfast, lunch or dinner, protein-rich foods like eggs are a game changer to boost energy levels and reduce feelings of hunger.

Dark Chocolate

Chocaholics rejoice! Dark chocolate can be an amazing snacktime ally for keeping those junk food cravings at bay.

A study published in Nutrition & Diabetes found that participants felt more satisfied and less hungry after eating dark chocolate compared to milk chocolate. They also had less desire to eat sweet, fatty, or savoury foods after having dark chocolate.

Rich in essential minerals such as iron, magnesium, and zinc, dark chocolate is the perfect option for when sugar cravings hit. Whether you're drizzling it over Greek yoghurt or simply enjoying a few squares in the evening, dark chocolate is the perfect option.
 

The Lady Shake is here to support you in crafting a healthy eating plan on your weight loss journey. Packed with protein, fibre, and a unique blend of vitamins and minerals, it’s designed to keep you feeling full and satisfied. Here’s a look at some of the key ingredients and the evidence supporting their appetite-suppressing effects:

• Milk Protein Isolate, Collagen Peptides, Whey Protein Isolate: These protein sources help increase satiety. Studies show that protein can significantly reduce appetite and subsequent food intake.
• Fibresol-2™ Soluble Maize Fibre: Soluble fibres like Fibresol-2™ are known to enhance feelings of fullness and even reduce blood sugar levels. Research highlights the role of soluble fibre in promoting satiety.
• Green Tea Extract: Can be great for weight management. Contains catechins, which help manage hunger levels. Studies have found that green tea extract significantly reduced participants' appetite.

Join us and discover a delicious, effective way to manage your hunger and achieve your weight loss goals. Because at The Lady Shake, we're committed to providing simple, convenient solutions to wonderful everyday women like you.
 

Incorporating these natural appetite suppressants into your diet can be a game-changer on your weight loss journey. Almonds, avocados, green tea and dark chocolate each offer unique benefits that help keep hunger at bay and make sticking to your health goals a bit easier.

Remember though, dropping body weight isn't about quick fixes or magic bullets. It's about mindful eating and making sustainable lifestyle changes that work for you. By choosing nutrient-dense foods that naturally curb your appetite, you're setting yourself up for long-term success.

And don't forget, The Lady Shake is here to support you every step of the way. With its blend of protein, fibre, and essential nutrients, The Lady Shake is an excellent addition to your weight loss toolkit, helping you stay full and satisfied as you work towards your goals.

Embrace these healthy choices of natural appetite suppressants available in Australia and stay committed to your journey. Here's to a healthier, happier you!