Spices?

Nursie863

Are there any foods or spices that tend to help suppress appetite?

Patttience

I don't think there are any spices to be honest. But there are foods that help manage your appetite better. First off is protein. Eat 1 gram of protein for every kilogram of your body weight. Spread it over three meals.

Second, don't go low fat. If you are eating dairy, keep it full fat but not with added cream (as can be the case with some yoghurts).

Third, eat lots of vegetables and fruit and legumes. These foods are bulky fibrous foods. They fill you up whilst being low in calories and will keep you satisfied longer.

If you look up the glycemic index you can learn about better carb foods to eat and choose those most of the time. Also learn about glycaemic loading. This means that you can eat high GI foods in a meal to lower your GI loading of the meal which means when consumed in a meal, you will still feel satisfied longer.

Avoid eating low GI foods as a the greater part of a meal or snack.

If you eat nutritiously, even if you are over eating, your appetite will settle down and you will not binge so much. Binging seems to be caused a lot by emotional stuff like stress, low mood, and tiredness. So manage and avoid those situations. Also don't go long periods without food when you are hungry. Eat. Avoid hunger by eating healthy foods of an appropriate serving.

The easiest way to eat right is to avoid processed foods. Condiments are acceptable because they are generally used in small quantities. But cereals, packaged meals and foods and complex foods are best avoided. Cook for yourself. Make it tasty nad interesting. Eat a wide variety of foods. Keep your fridge stocked with healthy food especially vegetables.