Nutrition
Discover evidence-based strategies to help you manage your weight in a natural and healthy way.
Natural appetite suppressants
Understanding healthy ways to manage hunger is essential for effective weight loss without compromising your mental wellbeing, say clinical dietitians Vanessa McEwan and Bonita Kok. In their work at Mediclinic Durbanville and Mediclinic Louis Leipoldt, McEwan and Kok work with patients, including those with chronic diseases like diabetes and cardiovascular disease, who may also need to lose weight.
“We’re not against the use of medications for weight loss,” emphasises Kok. “There is a place for it, and some patients will benefit, but it must be used in conjunction with diet and lifestyle.”
These are the five evidence-based strategies for weight loss that Kok and McEwan recommend.
- Eat regular meals
Evidence-based research points to several natural ways to reduce cravings and eat less. This includes eating regular meals. “Patients who skip meals and don’t have a regular three-meal-a-day pattern tend to overeat when they do have a meal. This is a significant factor in picking up weight,” says McEwan. “Spacing your meals more regularly means your appetite is automatically better controlled.”
Having regular meals works for some patients, she says, although she and Kok have also had some success with patients doing intermittent fasting. “This works when the patient is very disciplined and controlled and eats the right-sized portions and the right foods at their meals,” she explains.
Both Kok and McEwan feel strongly that whatever the weight-loss approach, it has to be tailor-made for you. As with any diet, it’s essential to visit a dietitian first. Together you can determine the most suitable eating plan for you, considering your medical history, for example, if you have kidney problems, a high-protein diet is not recommended.
- Give yourself a protein boost
For weight loss, lean protein is ideal because it’s nutritious and keeps you feeling full. Healthy sources of lean protein that include good fats are plant-based foods like beans, legumes, peanut butter, and various soy products, which are all suitable for a vegan diet. Other healthy sources of lean protein for vegetarians are eggs and low-fat dairy, such as cottage cheese or plain yoghurt.
Fish is an excellent source of protein and contains Omega-3 fatty acids that are crucial for a healthy diet. McEwan recommends two servings a week of tuna, sardines, pilchards, rainbow trout, salmon or mackerel, which may be fresh or canned.
Lean meat cuts like chicken breast, beef, home-cooked ham, or pork fillet are ideal with the visible fat removed. Avoid processed foods like deli ham, sausages, and tinned meat, which usually contain added fats, salts, and sugars.
- Drink more fluid
Pay attention to how much you drink and make sure you're staying hydrated throughout the day. Research shows that having a glass of water or a non-sugary hot drink before a meal can help you feel fuller, says Kok.
“Drinking a cup of rooibos tea or a glass of water before a meal, or before taking a second helping of food, can help you determine if you’re really hungry or just thirsty,” McEwan confirms. “Having a soup starter also helps quench your thirst and control your appetite so your portions are smaller and more controlled for the main course.”
If you don’t enjoy eating vegetables daily, you can make a vegetable soup to have before your main meal of meat and starch. This helps you meet your daily fibre and nutrient requirements and allows you to have a smaller main meal, which helps with weight management.
- Consume more fibre
Fibre, found naturally in fruits, vegetables and low-GI starches, is a vital part of a healthy diet. Fibre adds bulk to a meal and contributes to a feeling of fullness, says McEwan. Consuming adequate fibre is also crucial for maintaining regular bowel function.
“There is an alarming rise in the rate of irritable bowel syndrome (IBS) now, even among younger people. Our IBS clients usually come to us with a history of a poor diet,” says McEwan. “Besides stress, which most of us have, IBS is also linked to a lack of fibre in the diet, as well as too much fat, sugar and salt. Ready meals and takeaways are big culprits.”
A poor diet can also contribute to uncomfortable symptoms like constipation and bloating, says Kok. “We encourage parents to consistently introduce their children to fruits and vegetables from an early age to promote good eating habits – and not to give up if unsuccessful at first.” Because obesity can start in childhood and continue into adulthood, it is particularly important to instil healthy eating habits from early on.
- Get moving!
Physical exercise is also a highly effective natural method for regulating appetite. Physiologically, it helps improve glucose regulation and fat mobilisation. Additionally, exercise enhances your overall wellbeing and outlook on life. “People who exercise already have a better mindset and are less inclined to want to overeat,” says McEwan.
These five dietitian-approved methods for naturally controlling your appetite are great starting points for healthier eating and effective weight management. Making an appointment with a registered dietitian today will start you on the right path to wellness with a personalised plan that works for you.
To find a registered dietitian near you, go to www.mediclinic.co.za