What are the most effective appetite suppressant foods?

THE Konjac is rich in glucomannan, a soluble fiber. By "rich", we mean here that Konjac powder, derived from the rhizomes, is composed of more than 90% fiber, including 85% glucomannan! Due to its swelling power, Konjac is satiating.

We recommend you take a teaspoon of Konjac powder before meals, twice a day. A teaspoon of Konjac powder provides 1 g of fiber.

Just like Konjac, the seed coats of Psyllium are composed of mucilage (more than 80% per 100 g of psyllium). The mucilages are soluble fiber : they swell in the stomach and stimulate satiation.

Caution : As a precaution, it is not recommended to combine the Psyllium cure with a Konjac cure: they are both equally effective. For both cures, in the event of a digestive problem, intestinal disease or swallowing disorder, we recommend that you seek medical advice. These cures are not recommended for pregnant or breastfeeding women. In the event of drug treatment, it is best to seek advice from your doctor before taking them.

We recommend you take 1 to 3 tablespoons of Psyllium powder before meals, twice a day. 2 tablespoons of psyllium contain about 8 g of fiber.

THE chia seeds are rich in mucilage : soluble fiber. When mixed with a liquid, they swell after about fifteen minutes.

We recommend you to consume 15 g of chia seeds per day, which corresponds to 5 g of fiber.

Raw vegetables (raw fruits and raw vegetables) are rich in water, which indicates that they have a low energy density. They increase the volume and work of the stomach: two factors reducing appetite. In addition, they provide soluble fiber which supports the satiating effect. The quantity of fiber is lower compared to that contained in superfoods, but considering the quantities consumed per day (600 g), their advantage should not be neglected.

Also think about dried fruits: drying concentrates the nutrients including fiber. On the other hand, they are much more caloric than fresh fruit, so it is necessary to respect the recommended intakes.

If you had to choose only one raw vegetable, choose Apple. The Apple is a very interesting fruit: source of soluble fiber (pectin), accessible all year round, inexpensive… Qualities which make this fruit essential for calming hunger.

We recommend you :

• minimum raw food per meal.

• the fruits richest in soluble fiber: citrus fruits, apples, quinces and red fruits.

• the vegetables richest in soluble fiber: asparagus, cabbage, carrots, onions, zucchini, artichoke hearts.

• 25 g of dried fruit per day. THE prune is the dried fruit richest in soluble fiber.

Dried seaweed promotes satiety thanks to its soluble fiber: alginate.

We recommend you :

• to integrate dried seaweed into your eating habits. Due to their richness in iodine and salt, it is preferable to consume them in moderation: maximum 5 g per day.

• the dried seaweeds richest in fiber are: Atlantic Wakamé, Bladder Fucus, Wakamé, Black Seaweed, Nori, Ao-Nori, Gracilaire, Konbu, Sea Lettuce and Breton Kombu .

The bran corresponds to the envelope that surrounds the kernel of the cereal. It is a layer rich in soluble and insoluble fiber.

We recommend you :

• a tablespoon of cereal bran per day, which represents on average 5 g of fiber.

• the brans richest in soluble fiber are: oat bran and barley bran.

An appetite suppressant food is a food which causes a decrease in appetite, therefore satiety. Food sensations (appetite, satiation, etc.) are controlled by the hormonal and nervous systems.

At our level, we can to favor satiety by acting on the secretion of ghrelin. Ghrelin is a hormone secreted by the stomach (at the fundus level). It is nicknamed the hunger hormone because of its orexigenic power, that is to say it stimulates the appetite. Therefore, the objective is to reduce the concentration of ghrelin, of which the secretion decreases when the stomach fills.

Concretely, diet must influence the food volumes : we want food to take up “space” in the stomach without increasing the daily energy total. We therefore turn to the foods rich in soluble fiber for three reasons:

• soluble fibers will form a viscous gel on contact with a liquid. In the stomach, they swell and increase the bowl eating, leading to satiation.

• they limit the absorption of other nutrients, which moderates the energy impact of the meal.

• they are acalorie: we do not have the enzymatic material necessary to obtain energy from fibers.

• Food frustrations: excessive food deprivation has serious consequences, both physical and (dietary deficiencies) than psychic (eating disorder). There is no food to demonize: no food makes you gain weight, it's all a question of balance. When you want to change your weight, you don't skimp on foods that bring pleasure, they should be integrated into a varied and balanced diet. Weight loss will be even more lasting and effective.

• General context about the meal: meal time should not be neglected. A meal taken in haste disrupts the phases of digestion and therefore the feeling of gastric fullness. Chewing, eating slowly, savoring food, eating while sitting away from screens (etc.) are essential to refocus on your eating sensations. 

• Water ad libitum : water is obviously calorie-free and contributes to the satiety effect. You can flavor your drinks by opting for infusions.

• Appetite suppressant essential oils : certain essential oils are known to calm cravings by intervening on the hormonal system (essential oils of Lemon and Rosemary with Verbenone) and by regulating blood sugar (essential oil of Rosat Geranium). In addition, the scents provided by their oral intake help to satisfy fleeting desires.