{"id":672198,"date":"2026-09-04T12:12:31","date_gmt":"2026-09-04T12:12:31","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/672198\/"},"modified":"2026-09-04T12:12:31","modified_gmt":"2026-09-04T12:12:31","slug":"7-science-backed-ways-to-curb-your-appetite-without-weight-loss-drugs","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/672198\/","title":{"rendered":"7 Science-Backed Ways to Curb Your Appetite\u2014Without Weight-Loss Drugs"},"content":{"rendered":"<p class=\"EkqkG IGXmU nlgHS yuUao lqtkC TjIXL aGjvy \">Despite such benefits, Messer notes that most Americans still consume only about half the <a class=\"zZygg UbGlr iFzkS qdXbA WCDhQ DbOXS tqUtK GpWVU iJYzE \" data-testid=\"prism-linkbase\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6124841\/\" dir=\"ltr\" rel=\"nofollow noopener\" target=\"_blank\">recommended daily fiber<\/a> of 14 grams per 1,000 calories\u2014about 28 grams on a 2,000-calorie diet.<\/p>\n<p class=\"EkqkG IGXmU nlgHS yuUao lqtkC TjIXL aGjvy \">Rather than relying on supplements to make up the difference though, she recommends getting fiber from whole foods such as beans, lentils, oats, berries, apples, vegetables, nuts, seeds, and whole grains\u2014which also provide vitamins, minerals, antioxidants, and other beneficial plant compounds.<\/p>\n<p>Make Protein the Centerpiece of Your Meal<\/p>\n<p class=\"EkqkG IGXmU nlgHS yuUao lqtkC TjIXL aGjvy \">Protein is also highly effective for controlling hunger, as it&#8217;s widely considered &#8220;the most filling macronutrient,&#8221; says Messer.<\/p>\n<p class=\"EkqkG IGXmU nlgHS yuUao lqtkC TjIXL aGjvy \">Part of the reason is that protein generally takes longer to digest than refined carbohydrates, and protein-rich meals stimulate appetite-regulating hormones &#8220;while also suppressing ghrelin, our primary hunger hormone,&#8221; explains Hill.<\/p>\n<p class=\"EkqkG IGXmU nlgHS yuUao lqtkC TjIXL aGjvy \">Protein also requires more energy for the body to digest and process than carbohydrates or fat. This, combined with its relatively high satiating power per calorie, means that increased protein intake can \u201clead to weight loss via overall reduced caloric intake,&#8221; says Jennifer Manne-Goehler, a physician and GLP-1 specialist at Mass General Brigham in Boston, Massachusetts.<\/p>\n","protected":false},"excerpt":{"rendered":"Despite such benefits, Messer notes that most Americans still consume only about half the recommended daily fiber of&hellip;\n","protected":false},"author":2,"featured_media":672199,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[78],"tags":[18,1950,284228,135,284225,24925,284229,284226,19,17,284227],"class_list":["post-672198","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-eire","tag-glp-1","tag-glp-1-hacks","tag-health","tag-how-to-control-appetite","tag-how-to-lose-weight","tag-how-to-lose-weight-without-glp-1","tag-how-to-mimic-glp-1","tag-ie","tag-ireland","tag-natural-glp-1"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/117212711872878576","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/672198","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=672198"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/672198\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/672199"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=672198"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=672198"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=672198"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}