What are the best foods for curbing appetite during weight loss?
If you’re trying to curb appetite while losing weight, focus on high-fiber, high-protein, nutrient-rich foods that are satiating. Some of the best include:
High-Protein Foods (Suppress Hunger Hormones)
Eggs – High protein and healthy fat content, keeps you full for hours.
Greek Yogurt – Rich in protein and probiotics, supports digestion and fullness.
Lean Meats (Chicken, Turkey, Fish) – Slow digestion and maintain muscle mass.
Cottage Cheese – High in casein protein, producing long-term satiety.
Plant-Based Proteins (Tofu, Tempeh, Lentils, Chickpeas) – Rich in protein and fiber.
High-Fiber Foods (Slow Digestion & Suppress Cravings)
Oatmeal – Contains beta-glucan, slowing digestion and regulating blood sugar.
Chia Seeds & Flaxseeds – Expand in your stomach, leaving you feeling full.
Vegetables (Leafy Greens, Broccoli, Cauliflower, Brussels Sprouts) – Low-calorie density, high fiber.
Legumes (Lentils, Black Beans, Kidney Beans) – Rich in fiber and plant protein.
Berries (Blueberries, Raspberries, Strawberries) – High in fiber with natural sweetness.
Healthy Fats (Slow Digestion & Curb Cravings)
Avocados – High in monounsaturated fats and fiber.
Nuts (Almonds, Walnuts, Pistachios) – Rich in protein, fiber, and healthy fats.
Olive Oil & Coconut Oil – Keep hunger hormones under control by consuming in moderation.
Hydrating & Low-Calorie Options
Soups (Vegetable-Based or Broth-Based) – Creates fullness with minimal calorie consumption.
Water & Herbal Teas – Prevents hunger signals due to dehydration.
Dark Chocolate (85% or More) – Curbs sugar cravings with a small portion.
Would you like a meal plan using these foods? ????
To aid in your fat loss and not muscle loss, use the following key strategies:
1. Prioritize Protein
Consume 0.6–1.0 grams of protein per pound of body weight daily.
High-protein foods: lean meats, fish, eggs, dairy, tofu, and legumes.
2. Strength Train Regularly
Make resistance training (3–5x a week) a priority to maintain muscle mass.
Prioritize progressive overload (gradually increasing weights or reps) very high.
3. Maintain a Moderate Caloric Deficit
Aim for a 300–500 calorie daily deficit—don’t cut too hard.
Large deficits lead to muscle loss.
4. Include Healthy Fats and Carbs
Don’t cut all carbs—keep complex carbs like oats, quinoa, and sweet potatoes.
Increase healthy fats (avocados, nuts, olive oil) for metabolism and hormone support.
5. Measure Progress with Accurate Recording
Utilize body composition gear: DEXA scan, bioelectrical impedance, or skinfold calipers.
Test strength levels: You’re losing muscle if you’re losing strength.
Get measurements of waist and body fat % rather than just scale weight.
6. Sleep & Recovery First
Sleep 7–9 hours at night to optimize muscle retention.
Regulate stress (chronic cortisol leads to muscle breakdown).
7. Do Smart Cardio
Maintain long-duration cardio, which can burn muscle, in perspective.
Opt for HIIT (High-Intensity Interval Training) and walking instead.
Would you like a custom plan based on your fitness level and goals?