How to Control Your Appetite

Control Your Appetite, Satisfy Your Hunger

The key to making a lifestyle change in what you eat can be substitution. Starving yourself is not the answer. Instead you need to substitute the foods that you crave with foods that provide the nutrition your body needs.


Break the Habit

Let’s say you’re in the habit of eating trash. You tend to eat foods that have no nutritional value. Why do you eat it? Partly habit, but partly because you’re hungry and that food seems to quench your hunger the most. Let’s face it, no one wants to be hungry all the time. Having a full stomach is a satisfying feeling. Eating processedrefined foods will satisfy your hunger the most, right? Wrong. Your body needs vitamins and nutrients to survive. Without them you’re vulnerable to all sorts of diseases and health problems. Wouldn’t it make sense that your body is hungering for nutrients and maybe we’re just misinterpreting this hunger and never quenching it. That’s why we need to reevaluate what our body needs. Break free from your eating habits and reach for what you know you need instead of what you think you want.

The Sad Truth

Many processed foods contain additives which cause drug-like addictions to that food. Foods with heavy sugars or salts are prime candidates for this. Have you ever had just one chip and ended up eating the whole bag? They’re right when they say you can’t eat just one. You shouldn’t eat any at all. You need to avoid these kinds of foods at all costs, they’re the ones getting you stuck in bad habits. It would be a good idea to start off your new lifestyle with a one or two day fast. This will be kind of like hitting the reset button on your appetite. Usually after a couple day fast you’re willing to eat anything, this is when you need to start making the substitutions for healthy foods. After fasting food for a day or two your taste buds start to crave the wholesome nutritional foods you’ve been lacking.

Starting at Square One

I’ll give you some examples of making healthy food substitutions in a typical day. You wake up early, you’re hungry for something sweet what should you do. Before you do anything try to drink a tall glass of cold water. I’m not saying you don’t need to eat but drinking a glass of water early in the morning has proved to reduce appetite and get the metabolism going quicker. Keep drinking water between meals and you will find that it curbs your appetite through the day. Next, drink a glass of orange juice with extra pulp. Why the pulp? Because fruits like oranges and grapefruits have tons of nutrients in the pulp and it will also satisfy your hunger. In fact, it would probably be a good idea just to eat the whole orange or grapefruit. Still hungry? Eat a bowl of oatmeal, and instead of loading it with sugar put some fruit in it. Oatmeal is full of fiber, which will give you that full feeling and also give you a lot of nutrients to start the day off right. By making these kinds of substitutions through the day you will lose weight and just as important get the nutrition you need.

The Substitutes

You need to learn what foods you normally crave during the day and then find the food that you can substitute for it that also gives you that needed nutrition. Take a look at your diet and try and find out what you’re lacking as far as vitamins and minerals. By getting more of your needed vitamins you can curb your unhealthy cravings. Here are some ideas,

  • Instead of Chocolate –

Eat nuts & seeds or unsweetened cocoa with honey (it’s the sugar in chocolate that makes it bad for your health)

  • Instead of Sugary Foods –

Eat fruits like apples, bananas, cherries, or even try a sweet potato

  • Instead of Salty Foods –

Eat salted nuts, fish or flax seed oil, or add sea salt to a healthy food

  • Instead of Red Meat –

Eat leafy green vegetables like spinach, kale, and also eat beans which are filling and loaded with protein

  • Instead of Oily Fatty Foods –

Add flax seed oil or fish oil to a salad, or even olive oil with herbs

  • Instead of Soft Drinks –

Drink carbonated water and add a little lemon or mint for flavor, pure water will quench your thirst better than anything Focus on the Fiber

Most of us have grown to love the “full feeling” we get from some foods, that’s where fiber comes in. Have you ever tried to eat 1000 calories worth of apples? You probably couldn’t because apples fill you up because they’re filled with fiber. Foods with a lot of fiber are some of the best to fill you up and keep you full. Here’s why,

  • Fiber foods usually take longer to chew satisfying your hunger quicker
  • Fiber foods provide bulk in your intestines giving you that “full” feeling and also cleaning out your intestines
  • Fiber foods stimulate your body to release natural appetite-suppressing hormones
  • Fiber foods transport fat and calories through your digestive system faster cleaning them from your system
  • Soluble fiber, found in things like psyllium, coats your intestinal tract reducing the amount of fat your body can absorb
  • Soluble fiber slows down your body’s release of glucose, so you’ll feel hungry less often, also preventing type 2 diabetes

Here are some foods loaded with fiber that will be good substitute foods,


  • Apples
  • Apricots
  • Blackberries
  • Dates
  • Kiwifruit
  • Mangoes
  • Rasberries


  • Barley
  • Bran
  • Bulgur
  • Millet


  • Artichokes
  • Cabbage
  • Corn
  • Kale
  • Lettuce
  • Squash

Beans, Nuts , &


  • Lentils
  • Peanuts
  • Sesame Seeds


Nutrient Hungry

What your body is craving is actually the nutrients in the food you eat. By giving your body the nourishment it needs you are also satisfying your hunger and controlling your appetite. A study published in the British Journal of Nutrition was conducted on obese women deficient of calcium. They found that when the obese women supplemented their diet with more calcium they ate less and lost weight. The women who supplemented their diet with calcium lost over 10 pounds more weight over the 15-week program. This just shows that their bodies were nutrient-hungry. Your body is the same way. Eat for nourishment and you will satisfy your hunger and maintain a healthy weight.




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