Certain foods will help curb your appetite, while others will cause sugar cravings which may lead to a higher caloric intake at the end of the day. Foods that are high in fiber and water such as fruits, vegetables (spinach, collards, mustard greens, kale, or chard) add bulk to your meals and fill your stomach.
Eating either rolled oats or steel-cut oats for breakfast (not quick oats) is a great way to suppress your appetite until lunchtime. Oatmeal is low on the glycemic index, (a number associated with a particular type of food that indicates the food's effect on a person's blood glucose or blood sugar level) meaning it doesn't cause a hunger-inducing blood sugar spike. Eating a serving size of oatmeal topped with almond milk and an apple (apples are a good appetite suppressant according to wiki.com) a is a good way to suppress your appetite (without added sugar).Lean proteins (almonds, soy milk, peanut butter, tofu, beans/lentils, whole wheat toast) in the morning will also help curb you appetite throughout the day. When it comes to protein, don't go totally fat-free. Eating healthy fats like olive oil, peanut butter and avocados will keep you full longer than eating fat-free meals because they contain oleic acid which send signals to the brain to curb your appetite. Snacking on a serving of nuts, especially almonds will make you feel less hungry since they contain a filling combination of protein, fiber, and unsaturated fat.
Try adding lemon, lime or cucumber slices to water to flavor it, as well as drinking green tea and other herbal teas to increase your water intake and suppress your appetite. Coffee has been known to curb the appetite due to the caffeine although your hunger may come back full force once the effect has worn off. Sugary food and beverages, including alcoholic beverages should be avoided as they will increase your appetite. Red wine, however has been shown to decrease the appetite by causing a filling affect but limit it to one or two glasses as it does have some sugar and calories.