By taking some simple actions before your meals, you can greatly reduce your calorie intake during a meal, and get back in touch with your true appetite. The goal is to feel good while eating less instead of using sheer willpower to overcome feelings of deprivation.
1. Take a Teaspoon of Coconut Oil
Coconut oil is quickly becoming more well known for its many uses. Not only is it great for cooking, it has benefits for the skin and can be taken directly to aid in digestion and help the body burn fat. This strikes most as an oddity since coconut oil has been villainized for its high levels of saturated fat compared to other oils.
If you consume a teaspoon of coconut oil before all three of your meals you’ll only have amassed 120 calories, and you’ll find that the amount of food you don’t end up eating amounts to far more than this.
On top of all the curative and fat-burning properties of coconut oil, you’ll be eating less without feeling hungry or deprived. Be sure to use organic, extra virgin coconut oil.
2. Take a Teaspoon of Apple Cider Vinegar
Apple cider vinegar also has a range of uses both inside and outside of the body, but here we’re most interested in using it as an appetite suppressant. Taking apple cider vinegar before a meal has been recommended to those with a weak digestion, but it can also benefit those with normal digestion by helping them eat less during the meal.
When you take apple cider vinegar you’ll want to dilute it in water. It’s too acidic to take by itself, so be sure that you’re taking it with water. You’ll want to use organic apple cider vinegar with “the mother” still intact to get the most benefit from it.
3. Drink a Glass of Water
The signal for hunger and thirst are the same, so you don’t want to go into a meal in a dehydrated state or you’ll end up eating more. Make sure that before you sit down for a meal you’ve addressed your thirst. Then you’ll be better able to eat the right amount of food to satisfy your hunger, and no more.
Wait at least 30 minutes after drinking your water before eating in order for your digestion to be at its strongest. Wait an hour after your meal before you have your next glass of water to avoid water-logging your digestive system.
4. Eat an Organic Apple
Organic apples are an amazing way to get a full feeling while providing the body with nutrients it needs to function at its best.
You have to be sure that the apples you eat to diffuse your appetite are organic. GMOs, pesticides, and herbicides will not sit well in your body and could undo any of the benefits that you’ll receive from a reduced daily caloric intake.
5. Eat an Ounce of Pine Nuts
Unless you’re already a huge fan, you probably don’t have a supply of pine nuts handy. But if you’re looking to eat less at each meal you’ll want to pick up a pack the next time you’re out shopping. Pine nuts provide a rich nutty taste despite being a seed and not a nut.
Pine nuts are rich in protein and minerals so you’re not just cutting down on how much you’ll eat at your meal, you’re supplementing your diet with a nutrient-dense nut. In a one ounce serving you’re only getting 191 calories, but the effect it has on your appetite insures that you’ll be making up for it by eating less.
6. Have a Big Salad
Loading up with a big salad before the main dish of your meal is one way to make sure that you won’t overdo it. Vegetables like spinach and kale have a low caloric load while taking up space in your stomach and making you feel full thanks to the fiber they contain. Add to that hydrating vegetables like cucumber and celery and you’ll also be addressing your overall hunger level.
Be sure to switch up your salad at each meal so you don’t get bored with it. With so many tasty low-calorie vegetables to choose from you can have a different salad each day of the week.
7. Take an HTP-5 Supplement
This supplement gained popularity after being featured on The Dr. Oz Show and was described as being an all-natural appetite suppressant that helps curb emotional eating.
Dr. Oz recommended taking a 50mg serving of HTP-5 before each meal. The benefits touted are that you’ll feel better, sleep better, and eat less. In theory this sounds like the perfect pre-meal hack, as nothing is quite as easy as popping a pill. Real world feedback has been mixed, with some saying that it worked for them, and others saying that they didn’t notice any difference in their emotions or appetites. Scientific studies are also largely nonexistent, so this would be the last method to try before the ones above.
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