Natural appetite suppressants: How do you cut your appetite when you want to snack?
Essential oils, botanicals, good plate reactions, snacks... Discover all the tips from Oriane Jurado, Naturopath, to succeed in cutting your appetite, when you feel the craving for a snack without feeling hungry!
How do I know I'm hungry or just want a snack?
"Before jumping on the contents of your cupboard, it is essential that you take a few moments to check his physical and emotional feelings and discern the true reason for his craving for a snack." Orian Jurado, a naturopathic healer, explains.
To get started, ask yourself the right questions: Is it a real nutritional need, which must be met with a healthy snack? Am I bothered by something I'm trying to relieve myself from? Or simply tired and looking for a boost of energy?
"It is necessary to consciously note the source of our craving because it alone indicates the precise way to respond to it. Beverages or foods called appetite suppressants are actually not helpful in quelling emotional hunger!" , warns.
If the hunger is real (gurgling, cramps or a feeling of hollowness in the stomach, drooling, physical weakness ...), it is important to respect this vital need. Suppressing the need to eat is a very bad idea: hunger that is temporarily avoided with an appetite suppressant often becomes uncontrollable after a few hours and is then responded to by eating large portions or by eating a "fake food" rich in refined sugar and saturated fat. What follows is a sense of failure and guilt coupled with low self-confidence...
If it's an upsetting emotion (I'm nervous about a meeting that's going to start soon, I got a message that bothered me...), the idea is to identify those feelings and free yourself from them, rather than trying to bury them with a biscuit! Depending on your needs, you can relax with adaptive breathing, take a step back with a guided mindfulness meditation, de-energize...
If there's a stagnation or a slight drop in energy, it's time to take a break. Going out for a few moments to take advantage of the outside light, inhale the fresh air, and make some movements allows us to supply our cells with oxygen and revitalize ourselves. And why not take a little 20-minute nap to rejuvenate?
Good habits to avoid snacking between meals
Eat a balanced and varied diet
To avoid snacking, evaluate how you eat. Make sure to eat well-balanced meals that are rich in nutrients so that you do not suffer from a deficiency. Many are attracted to chocolate when the body lacks magnesium.
In order to naturally regulate your emotional state during the day, care will also be taken to maintain the balance of dopamine - serotonin. These neurotransmitters are respectively responsible for enthusiasm and calmness. Thus, breakfast should be protein and rich in good fats to avoid 11 am cravings. Consider, for example, almond puree as an alternative to jam or lard. Whole-grain bread and high-fiber cereals are preferred over baguettes and industrial muffins, whose high glycemic index does not allow for a gradual release of energy throughout the day.
Plan a healthy snack
If you feel hungry in the morning or at 5 pm, after all, this is the perfect time to savor fresh fruit that is much easier to digest than if it were eaten at the end of a meal. Apples are often praised for the feeling of satiety they provide thanks to the pectin they contain.
To avoid tossing a bag of cake, you can also offer a handful of unsalted oilseeds (almonds, Brazil nuts, hazelnuts, walnuts, cashews, pecans, macadamia nuts, etc.), 2 or 3 dried fruits (apricots, figs, dates, etc.) or 2 squares. of dark chocolate. All of these foods are rich in tryptophan (a precursor to serotonin, the main neuromodulator of mood) and magnesium (the anti-stress mineral par excellence).
Stay hydrated and sleep well
Also, remember to drink enough and in small sips throughout the day. It is not uncommon to confuse hunger with thirst! Also take care of your sleep because the length and quality of our nights dictate the release of appetite-regulating hormones, and it is easier to make informed choices for one's well-being and health when one is fully rested.
Natural appetite suppressants: 5 tips for natural remedies to suppress appetite
Anti-bite essential oils
Citrus essential oils (grapefruit, lemon, sweet orange, tangerine...) help fight food urges by working on our optimism and motivation.
If you feel like a snack, pour a drop of the essential oil of your choice onto a neutral tablet or ball of breadcrumbs, and let it melt in your mouth (contraindicated in pregnant women).
You can also inhale these essential oils directly from the bottle, or spread a few drops in the room for about 15 minutes.
Gemstone therapy to regulate appetite
A concentrated infusion of fig tree buds can calm the nervous system and regulate appetite in relation to passion.
If you are prone to snacking when you are feeling down, or if you are going through a complicated period, take 5 to 15 drops daily, directly under the tongue or diluted in water, 15 minutes before a meal, as a treat. days.
Bach flowers to calm feelings
Bach flower extracts can also be valuable allies on a more active level, to be adapted to your problems:
The wild apple tree helps to better accept one's body and make peace with one's image
Prunus helps maintain composure and overcome fear of losing self-control
Gentian, restores perseverance to those who are easily disappointed or discouraged in the face of difficulties
Correct dose: 4 drops under the tongue or diluted with water as needed, or 16 drops added to your daily water bottle.
Homemade herbal tea to suppress appetite
To suppress cravings, drinking a warm, relaxing drink can be effective. Herbal tea with soothing properties (based on chamomile, lavender, lemon blossom or marjoram) will help you fight stress or have a hot drink with gourmet notes reminiscent of children's snacks (rooibos, cinnamon infusion, hot chocolate based on raw cocoa, unsweetened vegetables, milk, and so on).