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  • Writer's pictureKaren

3 Science-Based Steps To Curbing Your Appetite

Eating at a caloric deficit for extended periods isn’t just physically difficult, but also mentally. Battling hunger cravings can be frustrating because you’re often fighting both brain and body, trying to convince them that no, you don’t actually want to eat that cookie.

Luckily there are several methods, backed by scientific evidence, that can help curb hunger cravings.

Fiber and the volume of food

The body naturally produces a variety of peptides and hormones that suppress hunger.

One class of receptors, called mechanoreceptors, are located in the stomach and intestines and are not actually activated by any specific molecule, but by the stretching of tissue. That means that expanding the stomach will result in appetite suppression, regardless of what is causing the expansion.

Eating low-calorie food that results in intestinal bulk is a good way to limit caloric intake while suppressing the urge to eat more. While vegetables with a high water content will shrivel and shrink after consumption, foods high in soluble fiber will ‘gel’ and expand in the stomach. Vegetables high in cellulose, an indigestible carbohydrate, will also result in increased intestinal bulk.

A popular supplemental fiber option is Metamucil. Metamucil is a digestion aid made up of flavored soluble fiber. It can be added to a shake, but just make sure to drink the shake quickly or else the Metamucil will gel before it hits the intestines.

Do not use appetite suppressant products that are not digestible. Sponges, stomach balloons, and other devices are dangerous and can cause intestinal blockage, which is a medical emergency.