In today's complex world, where personalized approaches to health and wellness are increasingly common, the significance of a healthy appetite fueled by natural foods cannot be overstated. While exercise remains paramount for fat burning and muscle building, supplementing your efforts with body-boosting natural foods and vitamins can significantly enhance your results. Let's delve into the realm of natural foods and explore how they can contribute to a healthier, more vibrant you.
The Power of Neurotransmitters and Food
Many of your body’s activities are controlled by natural chemicals called neurotransmitters. These neurotransmitters carry signals between nerves and other cells to help manage your heartbeat, breathing, emotions, concentration levels, and more. They even help activate your sense of pleasure.
To optimize neurotransmitter function, consider the following:
- Serotonin Boost: Serotonin, crucial for mood regulation, is made in the brain from B vitamins and the amino acid tryptophan, found in most dietary proteins.
- Endorphin Stimulation: Eating chocolate, strawberries, and spicy foods can all stimulate endorphin production, contributing to feelings of well-being.
Avoiding the Pitfalls of "Comfort Foods"
As you probably know, many people reach for "comfort foods" during times of stress. Starchy or sweet dishes taste good and may feel emotionally satisfying - in the short term. That’s because they elevate your blood sugar and trigger the same pleasure centers in the brain that addictive drugs do. But later, processing those carbohydrate-heavy foods can cause you to feel an unpleasant crash.
Building a Foundation with Balanced Meals
Eat 3 well-balanced meals, starting with breakfast. A good breakfast includes lean protein and complex, whole-grain carbohydrates, along with lots of fiber and a little healthy fat.
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- Protein Power: Choose good sources of protein, including eggs, nuts, fish, quinoa, yogurt, or cheese.
- Carbohydrate Caution: Avoid high-sugar foods or refined carbohydrates, such as bagels, doughnuts, or white bread.
Embracing Fruits and Vegetables
Eat at least 6 servings of vegetables and 2 servings of fruit every day. One serving of fruit or a vegetable = ½ cup. And the more colorful your plate, the wider range of nutrition in your food - so try to eat produce in all the colors of the rainbow throughout the day. Pro tip: Opt for whole fruit over juice.
The Importance of Healthy Fats
Don’t forget dietary fats.
Hydration and Beverage Choices
Choose beverages wisely. Drink plenty of water to improve blood flow, keep your brain well-hydrated, and support concentration. Avoid sugary sodas and drinks, or those with artificial sweeteners, colors, flavors, or preservatives. Limit or avoid alcohol, and limit coffee intake to no more than 3 cups per day. Still craving a warm drink?
Smart Snacking Strategies
Snack well. Healthy snacks such as nuts, cheese sticks, fresh or dried fruit, and veggies can help keep your blood sugar stable and give you energy.
The Gut-Health Connection
Over 90 percent of the immune system is located in your gut, meaning what you put in the tank affects your chances of catching a cold, how well your body processes nutrients and a whole lot more.
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MH: The first step in improving gut health is to remove the things that cause inflammation and interfere with digestion and absorption, then add targeted nutrients to repair the gut and restore proper function.
The Dangers of Extreme Dieting
CD: Going from one extreme to another by consuming nutrients daily and then cutting them out completely results in a rebound or inconsistency. There’s a big difference between juice “dieting” and juice “fasting”-committing to a liquid-only diet is at best extreme and, at its worst, potentially dangerous for your health. Juice cleanses, detox diets and other liquid quick-fixes may help you lose weight, but without replenishing the nutrients you’re cutting out, you risk exhaustion or binge-eating to make up for it.
MH: Our bodies aren’t meant to take in concentrated liquid calories, which is exactly what happens when you remove only juice from foods. Blood work from patients that are only juicing shows elevated blood sugar-maybe the biggest contributor to everything that we die of in this country, including heart disease and cancer.
Chia Seeds: A Nutritional Powerhouse
Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, a member of the mint family native to Central America. These small seeds have been a part of human diets for over 5,000 years. Chia seeds are packed with nutrients that may support numerous health benefits.
Omega-3 Fatty Acids
Chia seeds are a powerhouse of omega-3 fatty acids. Omega-3 fatty acids play an important role in brain function, heart health, and reducing inflammation in the body. Chia seeds are rich in a type of omega-3 fatty acid known as alpha-linolenic acid (ALA). The body cannot produce ALA its own, so it must be obtained through food.
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Fiber for Digestive Health
Incorporating chia seeds into your diet is also an excellent way to increase your intake of fiber. The fiber in chia seeds can also aid healthy digestion by softening the stool and providing bulk to it.
Antioxidant Abundance
Chia seeds are packed with antioxidants including tocopherols, phytosterols, carotenoids, and polyphenolic compounds.
Complete Protein Source
Chia seeds are also a valuable source of protein. Chia seeds contain all nine essential amino acids.
Incorporating Chia Seeds into Your Diet
It's very easy to incorporate chia seeds into your diet. You can simply sprinkle a tablespoon or two on foods such as yogurt, cereal, or salads. You can add chia seeds to smoothies or soups, or mix them into pancake batter or another breakfast food. Another popular way to get chia seeds into your diet is to make a simple chia pudding. Add 2 tablespoons of chia seeds into 1/2 cup of milk (almond, soy, and dairy all work). Close the lid tightly and shake well.
Natural Appetite Suppressants: Herbs and Plants
Certain herbs and plants may help promote weight loss by slowing stomach emptying, blocking nutrient absorption, or influencing appetite hormones. This article focuses on natural herbs and plants that have been shown to help you eat less food by suppressing appetite, increasing feelings of fullness, or reducing food cravings. This article reviews 10 natural appetite suppressants that may help you lose weight when used alongside a healthy diet and exercise program.
Fenugreek
Fenugreek is an herb from the legume family. The seeds are the most commonly used part of the plant. In a 2015 study, nine females consumed fennel, fenugreek, or a placebo tea before attending a buffet. Compared with other participants, those who drank fenugreek tea had:
- less hunger
- less inclination to eat
- a greater feeling of fullness
However, there were no differences in the amount of food the groups ate. In addition, this was a small study, and it was unclear whether the effect was due to fiber or other ingredients in fenugreek. More research is needed to confirm the benefits of fenugreek in suppressing appetite.
Glucomannan
A 2020 review concluded that consuming viscous fiber - such as glucomannan - may modestly but significantly reduce body weight and other measures of fat, especially in people with high body weight, diabetes, and metabolic syndrome.
Safety and dosage
The Office of Dietary Supplements notes that taking up to 15.1 g per day of glucomannan for several weeks is likely safe, although tablets can pose a choking hazard. When taking glucomannan supplements, be sure to drink 1 to 2 glasses of water to prevent choking or esophageal blockage. Some people have also experienced loose stools, flatulence, diarrhea, constipation, and abdominal discomfort as adverse effects.
Gymnema Sylvestre
Gymnema sylvestre has long been used in India as an anti-diabetes medication, and it may also have anti-obesity properties. An early 2012 study in rats suggests that Gymnema sylvestre has properties that may help manage blood lipids and other factors that tend to be high in people with obesity. In the study, rats that consumed a high-fat diet followed by Gymnema sylvestre extract for 28 days experienced decreases in cholesterol levels and BMI. However, more investigations are needed to establish whether Gymnema sylvestre is safe and effective in helping humans manage weight and appetite.
Griffonia Simplicifolia
Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan (5-HTP), a compound that is converted into serotonin in the brain. According to a 2014 study, an increase in serotonin levels may help suppress appetite. A 2020 study suggests that 5-HTP may help people overcome obesity by inducing feelings of fullness. However, it’s worth noting that the study relied in part on older and very limited research. However, taking 5-HTP supplements may increase the risk of serotonin syndrome, a potentially serious condition. Always consult a doctor before using these or other supplements.
Caralluma Fimbriata
Caralluma fimbriata is an herb that may suppress appetite and manage obesity. In one study, 83 adults with overweight took supplements with either Caralluma fimbriata extract or a placebo for 16 weeks. At the end of the study, those taking Caralluma fimbriata extract had a reduction in calorie intake and waist circumference. They also did not gain weight, while those in the placebo group did. A 2021 review noted that taking Caralluma fimbriata extract may reduce waist circumference but does not appear to affect body weight or BMI. Possible adverse effects include constipation, diarrhea, nausea, and rashes.
Green Tea
Green tea contains two compounds that may contribute to its weight loss: caffeine and catechins. The authors of a 2017 study note that consuming green tea with ECGC levels of 100 to 460 milligrams (mg) per day for 12 weeks may help reduce body weight and fat mass, while adding caffeine at 80 to 300 mg/day may increase the effect. An earlier study from 2012 found evidence that drinking beverages containing soluble fiber, ECGC, and caffeine can reduce people’s tendency to eat more at the next meal.
Garcinia Cambogia
Garcinia cambogia comes from a fruit of the same name, also known as Garcinia gummi-gutta. The peel of this fruit contains high concentrations of hydroxycitric acid (HCA), which may have weight loss properties. A 2022 review of eight trials, with data for 530 participants, suggested that Garcinia supplements could reduce:
- body weight
- the percentage of fat mass
- waist circumference
However, more studies are needed to confirm the safety and effectiveness of Garcinia HCA supplements for weight management.
Yerba Mate
Yerba mate is a plant native to South America. It’s known for its energy-boosting properties. Some research has suggested that taking capsules containing a total of 3 g of yerba mate daily for 12 weeks may help reduce body fat and improve the waist-hip ratio of people with obesity. Moreover, a 2017 study of 12 healthy women has indicated that taking 2 g of yerba mate before performing a 30-minute cycling exercise reduced appetite and also boosted metabolism, focus, and energy levels. Yerba mate appears to be safe and does not seem to produce any severe side effects.