How to curb hunger pangs?

  • Shikha Sharma, Hindustan Times
  • Updated: Oct 18, 2014 18:15 IST

Last week we discussed what makes us hungry. Here’s what really works in controlling your appetite and what could be harmful.

Weight loss prescription pills:
These could cause side effects such as nausea, dizziness, high blood-pressure, liver disorders and heart problems.

Nicotine gums/cigarettes:
Many young people smoke to kill their appetite. There is no evidence this works.

Herbal supplements with caffeine and garcinia cambogia:
Many herbal weight loss pills contain caffeine with a herb called garcinia cambogia. But high doses of caffeine only increase the heart rate and do not contribute to long-term weight loss.

Good fats
Good fats (avoid transfats) not only have natural fatty acids but also fibre. Fibre helps slow down absorption and makes you feel full for longer. Almonds and peanuts (not fried) can be appetite suppressants because of their combination of fats and fibre.


In the volumetric theory of appetite and satiety, the stomach needs a certain quantity of food before it’s satisfied.

Refined foods such as bread, pasta and white rice are without fibre.

When we eat these, the stomach gets confused because though the carbohydrate levels are high,

without the weight of the fibre, your body thinks you haven’t eaten enough. Hence, these foods should be avoided.


Our taste buds prefer warm foods to cold. Begin a meal with hot soup. It’s satisfying and healthy.

Amino acids and proteins:
A good dose of these is satisfying and they are natural appetite suppressants. Eat sprouts, tofu, a mix of soy atta and wheat atta, cottage cheese, eggs, lean chicken and fish.

(This is part two of a two-part series. Read the first part here.
This series is concluded.)

From HT Brunch,October 19
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