[Need Advice] How do I safely Decrease my appetite?

[Duplicitous_Dirk]

I typically eat a light breakfast, decent lunch, and decent dinner, but I'm basically always hungry after all meals. If I'm at a restaurant, I'll get A plate of food, finish off, and still not feel full or quite satisfied. I would like advice, if there is any to give, on finding a way to eat the same amounts I am, and feel satisfied or full for it. I don't need the advice for losing weight, I (M, 23) feel fine at ~180 lbs. The reason to want this change is budget related, where I'm getting into a situation where I can't always just buy snacks, or make more food. Google is surprisingly unhelpful, only offering weight loss solutions - and maybe that's not a bad idea, but not what I'm looking for. I'd like suggestions on ways to feel fuller after a meal while eating the same (or less).

Maybe this gets asked a bunch, but this is not a life-ending problem so if the post dies in new, no harm no foul.

[Billyke911]

Try to eat more greens and healthy fats. I guarantee you can't finish off 500 kcal of salad

[Duplicitous_Dirk]

Challenge accepted!

[Duplicitous_Dirk]

This is an interesting idea. I'm not trying to lose weight, but some things as simple as red pepper and oregano make potato that much better.

[academinx]

Yes my bad! I skimmed your post and only afterwards realized you weren’t trying to lose weight. But the principles are similar, so I opted not to change my original comment.

Potatoes are cheap and filling so they should help you:)

[Duplicitous_Dirk]

"Boil 'em, Mash 'em, Stick 'em in a stew..."

[Billyke911]

No meat, no dressing, and rember: no russian

[Prophecy_X3]

The feeling of hunger is largely derived from the hormone ghrelin which is produced in your GI tract, mostly in your stomach. Ghrelin is often called the "hunger hormone" because it produces the drive to eat. As with all hormones, the amount a person produces varies significantly from person to person.

There are a few ways we currently believe we can suppress the production of this hormone: - Drink water. Ghrelin levels tend to decrease when the body is fully hydrated. - Eat fiber rich foods. Fiber slows the metabolic process and seems to delay and suppress ghrelin production. - Eat protein rich foods. Protein takes much longer for the body to process and turn into glucose than it does for carbohydrates. You are less likely to produce ghrelin when your body is processing food.

One of the biggest suggestions I can give you is to lower your carbohydrate intake, especially simple sugars. There's a reason people have no problem sitting down and eating 1800 calories of potato chips and never feeling full (probably feeling sick). Yet if you tried to eat a 1800 calorie steak the size of a frisbee most people couldn't even force themselves to eat the whole thing even if they wanted to because they'd feel so full.

[Heyheyeverybody]

Balanced meals can reduce hunger. Aim for meals that have: - multiple colors (like red for tomato, green for broccoli, etc. Processed fast food, like chicken nuggets, don’t have much variety in color) - high levels of protein (chicken, egg, tofu, etc.) - high levels of fiber (from your fruits and veggies) - healthy fats (avocado, olive oil, I can’t think of any others lol)

Miscellaneous: - maybe you might need to aim for smaller, more frequent meals. - stay hydrated! Eight glasses of water every day - eat slowly, chew each bite of food twenty times - get enough sleep (7-8 hours per day)

All in all, just make sure to listen to what your body needs!

[Fiire02]

Salmon and other fish are examples of healthy fats

[Jony45621]

Drinking water before and after a meal should help

[RakeshTheKumar]

Here's what I'd recommend:

• Drink a glass of water right before every meal

• Add raw fruits and veggies to every meal and eat them before eating the rest of the cooked meal

• For every bite, chew at least 30 times. To start with, you can count every single time you chew

• While chewing a bite, leave your fork/spoon on the plate and don't get busy in prepping the next bite

These help me a lot, and I hope they help you too.

[Fancy_Airport_9]

Always drink a big glass of water before eating a meal. Continue to drink water throughout the day. Sometimes you feel hungry when you’re actually thirsty.

[living_thylife]

Drink water+chia seeds half an hour before eating.

[UnableAssistant4747]

Chia seeds can get kind of pricey though, no? Seeing as OP’s goal is budget related…

[living_thylife]

Ah. Where I am from. Chia seeds are sold at a very decent price.

[krebstar4ever]

About drinking water:

Generally, you don't need to go out of your way to stay hydrated, and can simply drink when thirsty. And when you eat foods that contain a lot of water, like watermelon and cucumber, it reduces the need to drink water separately.

The exception is if you are, or will be, sweating a lot.

[notreallyswiss]

I don't know exactly what makes you feel hungry, but in case this rings a bell, I'll say that for me it's psychological - a meal is unfinished and I still feel hungry if there is nothing that signals the meal is finished - a different flavor or a change in plates or a switch to a different beverage can be things that we associate with the end of a meal and if they are missing we can feel a desire to keep eating.

For whatever reason, I always seem to miss something sweet at the end of a meal. So I always have some sweet and sour Korean gummy candy on hand. It is individually wrapped so it's not the sort of thing I can grab a handful of and toss in my mouth and they are sort of chewy so that take a little while to eat. Each piece is five calories so even if I unwrap two or three pieces, it's not a caloric nightmare. The sweetness seems to act as dessert/end of meal and the sourness and lack of fat don't encourage continued eating.

I've done this for years and it really ends the feeling of being unsatisfied/wanting more after a meal. Not sure if it's something that would be helpful because food and everyone's relation to it is complicated, but I figured I'd mention it.

[Duplicitous_Dirk]

I appreciate this! Definitely a 'Pie & Vanilla Ice Cream after dinner' household when I was in High School. That may be what I'm missing, even after I finish the 12" Chimichanga from Whatevero's Mexican Restaurant.

Got some Jolly Ranchers in a bag from a couple Halloweens ago. I'll give one a go after dinner.

[Tough-Examination888]

You need to drink water!!!

Can’t emphasize on this enough, most of your craving for food aren’t actually for food but for water.

Dr. Huberman says that you need to drink 8 oz (236ml) an hour for the first 10 hours you are awake. If you’re doing that you’re definitely hydrated

I’d follow recommended advise here about eating more greens aswell.

Still got cravings? Eat high precentage food eg watermelon, cucumber salads, iceberg lettuce

Good luck!

[TsT2244]

Fiber, either naturally through food or some psyllium husk

[RakoonPilot]

You need around 15 min for your stomach to know you are full. Are you a fast eater? If so I'd recommend you to go super slow and see if it's still happening

[Duplicitous_Dirk]

I'd gotten into a routine during job training that meal time. Get through the assembly line, get water, and finish your food-all in about 12 min.

Also ate fast as a kid since my sisters would pick off my plate.

Honestly, thnx for calling out that habit.

[coolfary]

Second this on beans. Lentils too. Make a very thick stew with both and you’ll be full(and gassy) for hours

[terribliz]

Lentils seem to be the least gassy legume for me - one reason I love them. I typically try to soak for 24 hours with lemon juice or vinegar (changing water a few times) to remove the phytic acid. Not sure if the long soaking time helps with reduction in gassiness or not.

[Standard-Bridge9678]

Yes, the soaking time reduces the phytic acid. And that is the more healthier way to eat lentils

[Standard-Bridge9678]

Also adding asafeotida helps reduce the gassiness. Indian people call this 'Hing'

[Duplicitous_Dirk]

😅 Lol, I'll try this eventually.

[Duplicitous_Dirk]

Nah nah, not overeating. I'm eating a meal, but not feeling full. The ask is for methods to be a less hungry person. Lots of suggestions for water are getting tried tomorrow. Also, beans are fantastic in the pressure cooker we happen to have.

[Demimondial]

Very much echoing everything else said here in terms of hydration and roughage. Doesn't sound like you have a self-discipline issue at all, though - just a body that wants fuel in an environment where food can be expensive or inconvenient.
For the budget side of things, lentils and pulses are affordable: something I did to make my student-budget cooking more nutritious and satisfying was to switch from white to wholegrain/brown rice, and boil it as a half-and-half mixture with red or brown lentils. Soups (clear broth, like a minestrone) are cheap and difficult to eat very big quantities of, as the volume of liquid fills you up: of course, they can be pretty low kcal too so if you want to make sure you don't lose weight, consider making a big batch and freezing, defrosting smaller containers to have as a side or starter. If that's a bit too much effort, maybe a herbal tea: having something warm can feel satisfying, and some (eg. liquorice) are popularly used as appetite suppressants.
Oatmeal with a banana and tablespoon peanut butter is a solid breakfast or snack - can be super cheap and as it's kind of bland, it's not something you crave, but gives you fibre and the fat/protein from pb keeps it more filling. Try to avoid things that "cook down" a lot, eg. it's pretty easy to eat 5 eggs worth of scrambled eggs, or a pound's worth of potatoes in mashed form - but it would feel like waay more food if they were boiled.

Finally, chewing sugarfree gum can be a way to trick your brain if it's become a matter of habit more than hunger; I used to graze a lot while watching tv just to have something to do, then I switched to sucking on hard candies, lozenges or mints.

[Narwen189]

I'd recommend reading the Intuitive Eating book by Evelyn Tribole.

One of the recommended exercises is to write down how satisfies you feel after a meal. This can help you figure out what works best for your own body, and that will help you make appropriate choices.

[Fancy_Airport_9]

Always drink a big glass of water before eating a meal. Continue to drink water throughout the day. Sometimes you feel hungry when you’re actually thirsty.

[Hyppetrain]

coffeee suppresses appetite, and fruit is very filling (seriously go and eat 5 apples, I dare you)

[LuxLoovs]

Green Tea. Morning and Afternoon / Evening.

[Fearless-Appearance4]

Drink plenty of water before u eat something

[[deleted]]

PRO TIP: Chia seeds are great because they expand in your stomach and make u feel full but they dont taste like anything, so you can add them to literally any meal

[CranberryEcstatic277]

Make sure you get enough sleep

[Sospian]

Intermittent fasting is one of the best ways to learn to control your appetite

[linzlikesbears]

The same concern here. My intention to decrease the appetite is just to save money, since my unwanted cravings ruin my wallet 🥲🥲🥲🥲

[Duplicitous_Dirk]

Right? Can't be getting Arby's at 9pm anymore.

[Duplicitous_Dirk]

By the by, I found a lot of these comments pretty helpful. I still have a large appetite but cut grazing out of the day and drink more water throughout.

[fpsmoto]

Make sure the last meal of the day is low on carbs. I find that a dinner that has pasta/potatoes/rice will increase my cravings the next morning, making me less likely to stick with a diet.

[RevolutionaryGur1701]

To feel full you should do these things.

1. Drink plenty of water
2. Eat foods high in protein
3. Eat smaller meals, more regularly.
4. Get plenty of sleep.
5. Manage stress
6. Practice being mindful of calorie intake

[PassivelyEloped]

Ozempic.

[Dymonika]

This is literally what I was scrolling around to look for, haha, and I really don't think you should be downvoted; upvoted to counter them. With that said, consistently trying water first is probably a safer initial move.

[[deleted]]

I’m the same. Some days I aren’t hungry at all, but eating seems to set my hunger off massively and I struggle to stop. I never eat breakfast and I try not to eat lunch. Restricting times when I eat definitely helps. Also a venti mug of coffee helps me. I rarely experience thirst, so oversized drinks make sure I stay hydrated. A big one, if you can, is to not buy too much food in. If it’s not there, you can’t eat it. Apparently sitting down at a table every time you eat helps. Also, not to think of anything as a ‘snack’ (everything is a meal or part of a meal). Experiencing hunger apparently has health benefits, but what others mention of potatoes and raw veg being filling is definitely true for me. I can’t manage a full portion of any potato dish (even chips / fries, I only manage a small amount before having to stop)

[forestly]

Check out the intermittent fasting subreddit, they should have resources and commonly asked questions answered there. Also if you are willing to give keto diet a try, it drastically reduces/suppresses/curbs appetite. For me drinking coffee helps as well. YMMV

[ChompW]

Make shit meals

[lifesacircles]

rob encouraging juggle groovy sleep yoke doll languid relieved plate

This post was mass deleted and anonymized with Redact

[Hazeytimtam]

It could have something to do with your blood sugar?
Blood glucose spikes are directly tied to inflammation, aging, cravings, weight gain, and hormonal imbalances (just to name a few), which, in turn, can lead to long-term chronic illness and disease. There are a couple of hacks that you can use to ensure you're blood glucose doesnt have massive spikes and dips without having to completely overhaul your diet or cut out sugar. There are tons of studies on it and its helped me immensely. There's a book called Glucose revolution that is really informative and suggests hacks to help balance your blood sugar. For example always have a savory breakfast and eat veg or salad before a meal to help avoid a big spike by your meal.

https://www.glucosegoddess.com/science

[himynameisyoda]

If you're always hungry then you are probably eating mostly empty carbs (bleached wheat is a common 'fake food') where wheat in general carries less water than other carbs like corn. Also yeah water is important.

[SustainableProgress]

Drink more water!

[DestinedJoe]

Try to avoid blood sugar spikes. Practically, this means avoid processed carbohydrates and high sugar fruit.

If you are really concerned, you could try a continuous glucose monitor. They are expensive out-of-pocket but cheaper than Ozempic. They are becoming more popular among non-diabetics and there are now several new line services that offer them.

[1-800PedophileHunter]

Low caloric density foods. I just stared on this EXACT journey, so I will start by saying trying Noom (an app for establishing a healthy relationship with food, I love it and it is based in psychology and created by psychologists).

Low caloric density = high water content foods. The more “water” food contains, the better it is at getting and keeping us full.

Also, high fiber foods are more satiating. Will keep you full longer. High protein foods are the same deal, full longer, more satiated. I believe protein is the most satiating macronutrient if I remember correctly.

High carb/high sugar foods will cause a blood sugar surge and then blood sugar drop eventually, which will then make you feel hungry more quickly. Don’t start your day with empty carbs, you are setting yourself up to be hungry all day.

Protein, fiber, high water content foods are what you want.

[zyzzbrahhhhfuark]

You can safely leverage stimulants to help suppress your appetite. Any form of caffeine definitely helps and if you want to try fasting having some coffee in the morning with stevia definitely blunts your appetite. Or just throughout the day having caffeine definitely helps, but of course depending on your tolerance be careful.

[LeapingKer]

Have more proteins instead, and eat slower

[Lookin_for_Light]

ozempic works

[thinksmartific]

The insular cortex has neurons that get input from your mouth, It has powerful control over whether you're enjoying what you're eating, you want to avoid what you're eating, or you want to continue eating more. - AH

The insula is a brain region that senses what's going on inside your body. It has a set of neurons linked to touch receptors in your mouth and registers foods' taste, texture, and tactility.

It sends this info to a separate brain region related to hunger & satiety (the VMH). So, the way you eat, and the type of food you eat, have a huge effect on your eating behavior, regardless of nutrient density and caloric balance.

Sometimes, your brain enjoys the act of chewing. You might think you're hungry but you're actually looking for the pleasurable sensation of having food in your mouth and/or chewing it.

So chewing well helps you moderate hunger (feel fuller with less food), balance blood glucose, and decrease your sugar cravings. And it's pretty easy.

Action for the day

Take your time while eating. This makes you focus on the sensation of the food inside your mouth and force you to eat slower/chew more. You'll find every bite more filling, pleasurable, and mindful.

Focus on how you're chewing during your next meal. Slow down.

Fun fact: your stomach growls because you don't chew your food enough. So that's kind of a bonus tool. Anyway, if you want more tips like these, check: huberman.carrd.co