Suppressing and Controlling Appetite

“Freedom is not procured by a full enjoyment of what
is desired, but by controlling that desire”

- Epictetus

We tend to get into trouble as consumers when we eat foods for emotional desire over nutritional content, this causes a problem because our hunger signals are not really fine-tuned to what we’ve eaten. Our hunger is, in part, affected by the physical space foods take up in our stomachs. So we tend to continue eating, regardless of the calories consumed, until we have a physical sensation of fullness. Once this happens, cells in the stomach and small intestine actually broadcast a hormone signal that tells the endocrine system to turn off the hunger signals. It is at this point that we finally stop feeling hungry.

A study by Brookhaven National Laboratory involving brain scans demonstrated that, “when people saw and smelled their favorite foods, their brains lit up in a manner similar to the reactions exhibited by people addicted to cocaine,” Moreover, when individuals were presented with such favorite junk food like cheeseburgers, pizza, ice cream, and chocolate, brain metabolism increased significantly in those areas of the brain associated with addiction. Ouch! That’s painful for health nuts like us to accept, so where do we begin?

1) eat smaller meals throughout the day. This allows the digestive system to work more efficiently and actually break down the nutrients that are consumed. Metabolism is the process of breaking food down to be absorbed by the body and used appropriately; as vitamins work to convert food into usable energy. When we eat to much we damage the metabolisms ability to work efficiently. When you eat a huge meal chances are the digestive system is not going to break down but 50 or 60 percent of the calories ingested. Can you imagine your digestive system when it tries to break down 60 grams of protein after a huge meal? It would be tantamount to you returning 100 emails after you got home from a 12 hour day. FYI – the average American has 6 meals in their stomach searching to be digested…..yikes?

2) eat foods that are low in Glycemic Load. This technique rules, because eating a balanced meals with carbohydrates works better than very low-carbohydrate diet. This process focus’s on the serotonin production in the system.

3) pay particular attention to serotonin. Serotonin (see below for greater description), the brain’s happy neurotransmitter (or wellness feeling) controls appetite, and the more you have then the less you eat. Many people contain low levels of serotonin, an essential brain chemical, and feel depressed as a result. Similarly, most people eat more when they are depressed as studies show people eat more in the winter, hence, the less light you get the less serotonin you make. Studies have shown that when people eat more the signs of increased depression increase, which is due to less serotonin production, another reason for eating in moderation.

4) drink a lot of water. Water has no calories therefore it serves as a terrific appetite suppressant.
Researchers at the University of Sydney developed a “satiety index” by cataloging foods based on how full volunteers felt after eating a controlled number of calories of each. A report published in the newsletter “Environmental Nutrition” in February 1996 says that the food that people found most satisfying were those high in fiber, particularly fruits. Calorie for calorie, apples and oranges were more filling than bananas, and potatoes topped the list for the fullness factor. Other foods high on the list were whole grains and high-protein foods like fish. Surprisingly, foods high in fat were the least filling and came in low on the satiety index. It seems that the volunteers reached the calorie limit for foods high in fat and sugar before they'd eaten enough to satisfy. The least satisfying foods for the calories were bakery products, especially white bread, doughnuts and cakes. Popcorn was the best snack food for satiety.

Lastly, is to eat slower, it takes about 20 minutes for your stomach to tell your brain about what is in it, so keep this in mind the next time you visit the temptation of the buffet. If you're a speed eater, wolfing down bite after bite in rapid succession, you can pack in a lot of extra mouthfuls of calories during that lag time. By slowing down, you give those natural signals of fullness a chance to register so you can stop eating before you've polished off way more food than your body needs. Eating slower also allows you to savor the tastes, smells, and textures of your foods, which contribute to your sense of satisfaction.

If you're breaking speed records at meal time, consider these techniques to slow down:

• Put your fork or spoon down after every bite (same applies for hand held foods). For many people, eating is a nonstop motion: The fork or spoon is racing from plate to mouth. The trick is to take a spoonful of food, put the spoon down beside your plate, chew, swallow, then pick up the spoon again. At first, this will feel awkward and tedious. But you'll be surprised how much sooner you'll feel full.
• Swallow what is in your mouth before preparing the next bite. Many people are busy loading up their utensils while their mouth and teeth are still chomping away.
• Relax before you start eating. If you're upset over a problem at work or if the kids are fighting, do some deep breathing or read the paper to settle down. The key is to calm down first and then start eating at a leisurely pace.
• Time your meals with a watch or kitchen timer until you get used to the slower pace.
  Take a brief break for a minute once or twice during the meal. Talk, sip a beverage, or fold your hands in your lap.
• Play slow background music. Studies have shown that people eat more slowly when they listen to slow, soft music.
• When it's time to eat, do nothing but eat. Devote your full attention to the meal. Make it a habit to turn off the television and take the phone off the hook. If you're distracted by other activities, you may not notice how fast, or how much, you are eating.
• Use chopsticks for all cuisines. They automatically slow down your rate of eating and the amount of food you're going to eat. If you're a pro with chopsticks, however, use them in the opposite hand! As an added bonus, chopsticks allow the fatty sauces to fall through the cracks and stay on the plate where they belong.
• Dine, don't just inhale your food. For example, you can savor each delicious bite of tuna salad on a fresh bed of leafy greens, or you can wolf your tuna fish right out of the can. Why not make mealtime a pleasurable event.

What is serotonin? Serotonin, a hormone, acts both as a chemical messenger that transmits nerve signals between nerve cells and it also causes blood vessels to narrow. In the central nervous system, serotonin is believed to play an important role in the regulation of body temperature, mood, sleep, vomiting, sexuality, and appetite. Low levels of serotonin have been associated with several disorders, notably clinical depression, migraine, irritable bowel syndrome, tinnitus, Fibromyalgia, bipolar disorder, and anxiety disorders. It is a highly important neurotransmitter that plays a role in both mood and appetite. The following functions are the main contributors of serotonin.

Controlling appetite
Overcoming cravings
Regulating portion sizes
Boosting energy
Increasing metabolism
Sustaining motivation
Balancing mood
Increasing willpower

Sufficient levels of serotonin can be accomplished through sound nutrition and weekly physical activity/exercise. But it must be noted that vitamin B6, zinc, and insulin must be present to produce serotonin in the brain.

Food sources that aid in suppressing our appetite?

Fresh water – nothing is better than purified water as it tops the list.
Green vegetables – green peppers, lettuce, broccoli, spinach,
Accelerator whole food supplement smoothies from Performance Coaching
Pickles – avoid sugar filled pickles at the market filled with artificial food coloring
Apples – the importance of fresh apples cannot be emphasized enough!
Almonds – a Purdue University study showed that people who ate nuts high in monosaturated fat felt full and hour and half longer than those who ate fat-free food. Two ounces of almonds should suppress your appetite. 

• Research shows that exercise actually lowers appetite for up to several hours afterwards. In addition, exercise creates a desire for carbohydrates (to replace lost energy) rather than fatty foods.

Best Wishes

< Return to Blog