13 Ways to Help Curb Appetite, According to Science

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Hunger and appetite are innate experiences we deal with throughout the day, often without realizing it. They occur when our body needs energy or craves certain foods.

However, constantly feeling hungry can be frustrating, especially after just eating a meal. This may be a sign of not eating enough or not having a balanced diet.

To decrease hunger and appetite, there are various scientific methods to help,
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which we have compiled into a list of 12 ways.

Adding more protein to your diet can increase feelings of fullness
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and potentially help with weight management. Research
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suggests that both animal and vegetable sources of protein can have appetite-suppressing effects.

Getting at least 20–30% of your total calorie intake from protein, or 0.45-0.55 grams per pound (g/lb) or 1.0–1.2 g per kilogram (g/kg) of body weight, is sufficient to provide health benefits. Yet, some studies suggest up to 0.55–0.73 g/lb (1.2–1.6 g/kg) of body weight
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.

Still, other studies
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have found conflicting results when it comes to high protein diets. Thus, it’s important to remember that there may be other dietary approaches that better suit your habits and personal preferences.