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Seen At 11: Proven Ways To Curb Your Hunger

Nutrition Experts Suggest Experimenting With Foods That Control Cravings
Hot peppers

Scientists in the U.S. have found an ingredient in hot peppers, capsaicin, that may be show promise in cancer research. (Photo by Tim Boyle/Getty Images)

NEW YORK (CBS 2) — We’ve all been there, feeling uncontrollably hungry. Forget about taking supplements for now there’s a way you can eat and suppress your cravings.

But which foods really work to curb your hunger?

“It feels like you’re out of control, like you just can’t stop yourself. You’re just so hungry,” Alison Victor told CBS 2’s Kristine Johnson.

Victor, 29, said she knows what to grab to keep her hunger in check.

“I tend to have a Greek yogurt with fruit. I also drink a glass of water or two if I can,” Victor said.

“The best way to suppress your appetite is to eat. Eat healthy filling foods and to not wait too long to eat. You don’t want to actually get to the place of feeling hungry,” said Carin Gorrell, the nutrition director at Self Magazine.

Registered dietician Robin Kaiden encourages her clients to experiment with foods that control cravings.

“I think it’s great to try new things,” Kaiden said.

And what’s old is now new. Remember the Chia Pet? Most people don’t know chia seeds are a super food.

“They’re so high in soluble fiber. There are plenty of studies that show that soluble fiber decreases gastric emptying and makes you feel more full. When they hit water they expand. This is what happens in your stomach,” Kaiden said.

Hot peppers, especially cayenne, can cut cravings.

“There’s a compound in chili peppers called capsaicin, which is proven to signal satiety in the brain,” Gorrell said.

“Cayenne pepper decreases your tongue’s ability to taste sweet,” Kaiden said.

Shirataki noodles are also fiber-rich. These so-called “miracle noodles” have no carbs and no calories. They may keep you full and not much else.

“They’re basically water and a little bit of dietary fiber. There’s very little nourishment in the noodles themselves. There’s nothing wrong with them, but they’re not giving you anything,” Gorrell said.

People are talking about pine nuts and grape seed oil being hunger busters, but the experts warn: not so fast.

“I don’t think there’s any research showing that it has any weight-loss or appetite suppressant benefits. I don’t think it’s unhealthy, but it’s not something that you want to start adding to your food,” Gorrell said.

And that’s the bottom line. You need to consider if eating these foods is just adding calories.

“They can add calories to your overall diet, which can lead to weight gain, so you may feel more full but you may gain weight. So you have to be careful. It has to be part of a planned, balanced diet,” Kaiden said.

And drink up. Experts say 75 percent of the time when people think they’re hungry, they’re actually really thirsty, so drink plenty of water to feel full.

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