5 Ways to Reduce Your Appetite and Control Cravings 

Do you find yourself raiding the refrigerator more often these days? Or indulging in your favorite snacks throughout the day while you’re working from home? 

Given the uncertain situation brought about by the COVID-19 pandemic, it is understandable that you may find yourself eating out of boredom, loneliness, or stress. 

While it’s okay to indulge your cravings from time to time, there are negative health consequences if you do it too often. 

Don’t worry. There are ways to better manage your snacking habit. Here are 5 things you can do to help control your cravings and reduce your appetite. 

1. Practice mindful eating 

When you find yourself reaching for a snack, ask yourself these questions [1]: 

• Am I bored?
• Am I stressed or anxious?
• Am I lonely?
• Am I sad or depressed?

During times of uncertainty, stress eating is more common. Know that you’re not alone in feeling this way, but also know that you have the power to take control. Benefits of mindful eating include [2]:

• Improved digestion
• Feeling fuller sooner 
• Eating less
• Making healthier food choices
• Enjoying your meals more

If you decide you are hungry and eat a snack, then eat it slowly. Did you know it takes your brain about 20 minutes to recognize that you’re full? Eating slowly gives your brain time to figure out it’s full (or no longer hungry), which means you’re less likely to overeat [3]. 

A good practice is to wait 20 minutes before having a second helping of food. During that time, you may realize you’re not hungry anymore. 

2. Eat low-carb high-fat foods

Consuming foods that are low in carbs and high in fat can help you eat less by improving satiation. That’s because fat is filling and satiating, which means it will help you stay fuller longer. Feeling full reduces cravings and minimizes overeating [4]. 

Weight management is one of the most common reasons people start the keto diet. The ketogenic diet is 75% fat, 20% protein, and 5% carbohydrates. This low-carb, high-fat lifestyle also provides other benefits, including improved energy, enhanced mental clarity and focus, and better sleep [5][6]. 

LEARN MORE: The Pros and Cons of the Ketogenic Diet 

3. Drink BHB

Drinking BHB can help suppress your appetite and minimize cravings, therefore supporting weight loss [7]. Taking exogenous ketone supplements can help replenish your electrolytes, enhance hydration, boost your energy, and improve focus [8]. That’s one of the reasons so many people like to drink it between lunch and dinner. BHB is also great to drink before, during, or after a workout.

LEARN MORE: Your Comprehensive Guide to BHB Exogenous Ketones

4. Portion out your snacks 

In case this doesn’t go without saying, don’t eat straight from a multi-serving bag. It’s much harder to track and control what you’re eating if you’re grabbing handfuls from a family-size bag. 

Another good strategy is to purchase single-serve snacks. Many companies offer convenient portable single-serve snacks, which can be helpful in monitoring portion sizes.

5. Stay hydrated 

Sometimes when you think you’re hungry, you’re actually just thirsty. Whenever you get the munchies, drink a glass of water then wait a few minutes. You might find that your cravings go away!

During your meals, it’s also helpful to drink water between bites. Drinking water will help you feel fuller faster, so you won’t eat as much.

Drinking water can help you lose weight, boost your metabolism, cleanse your body of toxins, and suppress your appetite [9][10][11]. 

Other benefits of drinking water include [12]:

• Delivers oxygen to your body
• Lubricates your joints
• Enhances skin health and appearance
• Regulates your body temperature
• Promotes kidney health

Take control of your cravings

With these five simple steps, you’ll be on your way to getting a better control of your cravings. And if you slip up occasionally and over-indulge, forgive yourself and get back on track. Every day is a new day for healthy eating.