Crush Your Cravings With 5 Appetite-Suppressing Foods

By Julie Daniluk, RNC Nutritionist and Host of Healthy Gourmet on the OWN network Julie's soon to be published first book, Meals That Heal Inflammation (Random House), advises on allergy-free foods that both taste great and assist the body in the healing process.

Posted on | By Julie Daniluk, RNC | Comments ()

Do you struggle with cravings? They aren’t your fault! It turns out that our hormones cause our cravings. Hormones are the messengers that influence how we feel, what we want, and how fast our body stores fat.

When your stomach is empty, it produces a hormone called ghrelin that causes hunger. Think of ghrelin like the gremlin that is sabotaging your weight loss efforts. If you let yourself go hungry, your cravings will be too intense to resist!


The trick is to stay full. The way to get rid of the “ghrelin gremlin” is to eat wholesome foods that suppress your appetite. No gimmicks, no crash diets, just consistent tools to help you stay full and satisfied. By reducing your calorie intake by 500 calories a day, you could lose 50 pounds in a year. This can be as easy as cutting back on 3 ounces of potato chips or one cheeseburger a day.

An Apple a Day Keeps the Doctor Away


Avoid extra visits to your doctor due to unbalanced blood sugar. Soluble fiber in apples, called pectin, reduces the amount of sugar and calories that’s absorbed into the bloodstream after a meal. That’s good news for folks who want to prevent type 2 diabetes, but it also makes apples one of the best snacks for dieters. Apple pectin prevents spikes in blood sugar that lead to increased fat storage. It will help you avoid the blood sugar “crash” that leaves you craving more food.


How long it will keep me satiated?

Apple pectin can keep you full for 1-2 hours.


When should I eat it?

Eat an apple before or after a meal to help keep you full faster and longer, or between meals to help keep blood sugar balanced. Consider adding apple pectin powder to yogurt, porridge/oatmeal or shakes.

Julie Daniluk, RNC

Article written by Julie Daniluk, RNC
Nutritionist and Host of Healthy Gourmet on the OWN network