Fibre is a type of carbohydrate that can’t be digested, but which slows down the passage of food through the digestive system, giving a more prolonged sense of fullness. Studies have also shown that combining protein and fibre provides even greater benefits for satiety and appetite control. Fibre is found in abundance in fruits, vegetables, wholegrains, beans, nuts and seeds.
Hummus, with veggie sticks, or spread on wholegrain crackers, is a snack that will deliver protein and fibre. Greek yogurt with a few berries and some chopped nuts and seeds is another satiating snack. Or, have a pitted date stuffed with nut butter to nix a sugar craving, rather than grabbing a couple of biscuits.
3. Try some natural appetite regulators
If you are wedded to your morning coffee then you’ll be glad to know that the caffeine it contains not only perks you up, it can also help decrease appetite. Studies indicate that around two cups of regular strength coffee is enough to have an effect. Other natural appetite regulators include green tea, dark chocolate, cinnamon and ginger.
A great way to combine several of these ingredients is with these dark chocolate and ginger powerballs, which also happen to be fibre- and protein-rich. Place 200g dried soft figs, 2 tbsp water, juice of a lime, 2 tbsp ground almonds, 1 tsp ginger, peeled and finely grated, 1 tsp ground cinnamon, and a pinch of salt in a food processor and blend until the ingredients are fully combined. Remove the mixture to a bowl and stir in 50g dark choc chips. Take heaped teaspoons of the mixture and form into small balls, coating with more ground almonds. Chill in the fridge before eating. These will keep in the fridge, in an airtight container, for up to a week.