For greater appetite control, choose whole foods over liquid calories. Whey protein is greater for boosting protein intake while reducing hunger hormones such as ghrelin. Choose low energy density foods such as fruits and vegetables to reduce calories. Increase your intake of soluble fiber to reduce appetite.
HOW TO CONTROL APPETITE BACKED BY SCIENCE SUMMARY
- The best way to learn how to control your appetite is to consume more whole foods, less liquid calories, and more protein.
- The best diet for weight control should consist of whole foods. Whole foods have a greater effect on reducing appetite than liquids.
- Thicker liquids have a greater effect on reducing appetite.
- Whey and casein both are equally good for decreasing appetite.
WHOLE FOOD IS THE BEST NATURAL APPETITE SUPPRESSANT
Many dieters and fitness competitors know the benefits of consuming whey protein to lose weight and gain muscle. When dieting, swap your protein shakes out for whole food to reduce feeling hungry. Studies show that consuming whey protein shakes with a calorie-restricted diet can be beneficial for preserving muscle mass and reducing body fat; however, many competitors swap out protein shakes for whole foods during the contest prep.
WHOLE FOOD SUPPRESSES HUNGER GREATER THAN WHEY PROTEIN
There is strong evidence that the sensation of satiety is stronger after whole foods compared to liquids.(1) One study compared a dietary supplement Slim-Fast shake containing 220 calories with 24 grams of protein, to a Slim-Fast bar with 220 calories with 20 grams of protein.
After four hours, hunger was 14% higher after the liquid shake, whereas hunger remained below baseline for the protein bar of similar calories. They also found lower ghrelin responses after the solid meal than the liquid meal.(2) This suggests that the best appetite suppressant will be whole food based compared to a liquid.
HOW TO CONTROL APPETITE WITH APPETITE-SUPPRESSANT DRINKS
You can make your homemade appetite suppressant drink using a thick viscous fluid such as an oatmeal consistency. Researchers compared whole steamed chicken breast to a chicken breast that was blended drink before a meal to determine if solid or liquid proteins affected reducing appetite.
The researchers found that solid protein meals had a greater impact on reducing appetite than liquid protein meals despite being the same calories and protein.(3) A literature review on food viscosity found that foods that were harder, chunkier, etc., had a greater effect on satiety.(4) The thickness of a liquid is better for appetite suppression than a less dense liquid-based drink (i.e., watery).
HOW TO CONTROL APPETITE: THICK DRINKS SUPPRESS APPETITE BETTER THAN LIQUIDS
One study had two types of rice porridge, one thick and the other thin. The thicker porridge resulted in greater appetite suppression, and subjects consumed fewer calories from the thin porridge. Compared with the think version, the thicker porridge was consumed slower, leading to an 11-13% reduction in energy intake. (5)
HOW TO CONTROL APPETITE: INCORPORATE WHEY PROTEIN INTO THE DIET
Whey protein is one of the best foods for belly fat loss. Whey protein is one of the best over-the-counter appetite suppressants. It’s appetite suppression is mediated by an increase in the levels of appetite-suppressing hormones Glucagon-Like Peptide 1 (GLP-1), Cholecystokinin (CCK), pancreatic polypeptide (PP), and glucose-dependent insulinotropic polypeptide (GIP).(6-9)
Researchers have found that 45 grams of whey protein suppressed the appetite-stimulating hormones CCK, GLP-1, and PYY compared to 45 grams of carbohydrates. (7)
To further support this appetite-suppressing effect of whey protein, researchers gave subjects various dosages of whey protein (5, 10, 20, and 40 grams) before eating a pizza buffet. Only dosages of 20 and 40 grams of whey protein reduced food intake. Whey protein has also been found to be superior to casein for suppressing appetite short term.(9)
Supplement companies have released diet whey protein which is whey protein, with other fat burners such as CLA or green tea. Keep in mind there has never been a peer-reviewed study to show that diet whey protein is better than a standard whey protein supplement for fat loss.
BLENDED TUNA APPETITE SUPPRESSANT DRINK MIX???
That is not a typo, blended tuna protein shakes!! In one study, subjects received four blended meals: whey, tuna, turkey, or egg albumin. How would you like some blended tuna in water? They each consumed different liquids and were allowed to eat at a buffet four hours after consuming the protein drink.
The subjects ate less when they had the whey protein drink before the buffet than turkey, tuna, and liquid egg meals. There was a strong relationship between the whey protein shake increasing insulin levels and the number of calories eaten at lunch. Thus, whey protein produced a greater insulin response, reduced appetite, and decreased calories consumed compared to the other proteins.(10) To lose belly fat, consuming whey protein is a no-brainer for appetite control and the other health benefits whey protein provides.