4 food groups can help reduce appetite

Foods rich in calcium

Calcium can increase the secretion of incretins, which are hormones that help reduce appetite. Calcium helps stabilize blood sugar, limits snack cravings, and promotes fat burning. You should prioritize calcium supplementation from foods instead of functional foods. Food sources rich in calcium include dairy products (milk, yogurt, kefir, cottage cheese), sardines, and salmon.

Recommended daily calcium intake varies by age. Men and women 19-50 years old need about 1,000 mg. Men 51-70 years old need about 1,000 mg, while women in this age group should have 1,200 mg. People losing weight should consult their doctor about the amount of calcium needed for the body, according to Very Well Health.

Foods rich in good fats

Good fats or healthy fats are low in saturated fat and contain mainly monounsaturated fats and polyunsaturated fats, which take longer to digest than some other nutrients. This feature can help people feel full longer and reduce cravings between meals. Healthy fats also stimulate the production of satiety hormones in the gut, contributing to overall calorie control.

Prioritize foods rich in healthy fats such as avocados, olive oil, nuts (almonds, hazelnuts, walnuts, pistachios, pumpkin seeds, sunflower seeds) and fatty fish such as salmon, mackerel, herring, and tuna.

Foods rich in probiotics

Probiotics are bacteria or yeast that are beneficial to the intestines. Prebiotics are non-digestible fibers that support the growth of intestinal microorganisms.

Theo WebMDsupplementing probiotics in the diet increases the number of beneficial bacteria in the intestinal tract in overweight or obese people, helping to increase the feeling of fullness longer and suppress appetite. People losing weight should eat yogurt with no or little sugar, kimchi, homemade sauerkraut, kombucha, fermented soybeans and miso.

Foods rich in antioxidants

Catechin is a group of polyphenol antioxidants that help inhibit enzymes responsible for breaking down fats and carbohydrates, preventing fat accumulation. This antioxidant also stimulates intestinal bacteria to produce short-chain fatty acids, positively affecting intestinal health, suppressing appetite and increasing metabolism.

Some foods rich in antioxidants include green tea, matcha, dark chocolate, cocoa and fruits such as apples, blueberries, strawberries, and pears. These foods are rich in flavonoids – a group of plant compounds with antioxidant properties, including catechins, which help reduce inflammation, support metabolism and contribute to maintaining a stable weight.