Processed, sugary, fatty foods tend to increase ghrelin and insulin secretion, thus stimulating your appetite. To combat this insidious hormone release, start by reducing how much processed food (mostly packaged foods in the middle aisles such as grain-based desserts, white bread, soda, pizza, etc.) that's eaten. Instead, eat more whole, fresh, minimally-processed foods (i.e., lean meats, poultry, fish, dairy, fruits, vegetables, whole-grain foods, beans, nuts, seeds, etc.).
Here are other tips to control your appetite:
- Eat s-l-o-w-l-y
- Eat more foods containing a higher protein content
- Eat lots of colorful vegetables
- Eat healthy fats (e.g., avocados, nut butters, dark chocolate, etc.)
- Eat foods served on smaller plates
- Be aware of how your body feels during and after eating certain foods
- Be aware of your emotions before, during and after eating
- Be flexible when eating and occasionally allow yourself to eat "forbidden" foods as a reward
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."