Have you ever had the feeling that you could eat and eat, yet never truly feel full? Science confirms that a lack of appetite often has very concrete causes, which can be successfully managed without modern torture in the form of diets and miracle pills.

Why do popular diets not work?

Scientists from the American Mayo Clinic found in an extensive study from 2021 that over 80% of people who try quick diets regain all the lost weight within two years, often even gaining more. The key mistake of most diets is that they force you into extreme food restrictions, often without considering what your body actually needs.

Traditional practices have always been based on balance. Split your food intake throughout the day, eat seasonally, do not skip meals, and do not deprive yourself of pleasure in food. In general, remember: if your stomach is regularly full, it won't unnecessarily cry out for more.

Complex Carbohydrates: Food that Satisfies Body and Soul

Science confirms what our grandmothers already knew: grains are not the enemy, but the foundation of a healthy diet. We are talking about so-called complex carbohydrates. These foods contain substances that the body processes slowly, keeping us satisfied for longer. This category includes oats, buckwheat, brown rice, barley, and whole grain products...

A study conducted by the Harvard T.H. Chan School of Public Health in 2019 found that people who consumed more whole grains lost more weight and found it easier to maintain, compared to those who avoided grains. Whole grains are rich in dietary fiber, which the body does not digest but, due to its ability to absorb water in the intestines, creates a feeling of satiety. And most interestingly, according to the British National Health Service (NHS), consuming 10 grams of fiber per day can reduce daily calorie intake by up to 200 kcal without feeling hungrier...

Proteins, Natural Hunger Suppressants

In addition to carbohydrates, proteins are also extremely important for satiety. They can be found in eggs, dairy products, legumes, fish, and lean meat. In traditional medicine, eggs have often been considered a royal breakfast, and for a good reason. An egg contains all the essential amino acids that the body needs and can provide excellent satiety.

According to a study by the University of Missouri in 2020, participants who consumed 35 grams of protein for breakfast (for example, two eggs and a cup of Greek yogurt) reported a reduced desire for food for up to six hours after the meal. From a cost-effective and practical standpoint, this is a fairly simple solution.

Lose Weight Without Starving with an Energy-Smart Approach

When trying to lose weight, creating an energy deficit is crucial, meaning consuming fewer calories than you expend. However, be careful not to overdo it! Reduce your intake by a maximum of 500 to 1000 calories per day, which, according to the recommendations of the World Health Organization (WHO), equals a healthy weight loss of 0.5 to 1 kg per week.

Focus on reducing fats and simple sugars, but maintain nutrient-rich ingredients such as vegetables, legumes, fruits, and whole grain products. These not only satisfy but also nourish the body with essential vitamins and minerals necessary for maintaining health.

Fats: Less, But Not None

Fats contain 9 calories per gram, which is more than twice as much as proteins or carbohydrates. This means that with just a few drops of oil, you can quickly exceed your daily energy intake.

The recommendation is simple: consume healthy fats in moderate amounts. Choose cooking over frying. Steaming or baking without fat is much better than with fat.

Fluids: The Silent Ally of Satiety

Many people mistake the feeling of thirst for hunger. Therefore, experts from the American National Academy of Sciences recommend that an adult consumes at least 1.5 liters of fluid per day, which equals approximately 6–8 glasses of water. If you are physically active, you may need more.

It is best to drink plain water, unsweetened tea, or freshly squeezed fruit juices diluted with water. Carbonated drinks with sugar (even with artificial sweeteners) are especially dangerous. A single bottle can contain up to 40 grams of sugar, nearly twice the recommended daily intake. Additionally, they contain phosphoric acid, which can weaken bones rapidly.

Fiber: Secret Agents in the Battle Against Hunger

Dietary fibers are incredibly useful. Not only do they slow down digestion, prolonging the feeling of fullness, but they also actually fill the stomach. And another thing: fibers, especially those from legumes and grains, according to some studies, reduce fat absorption in the intestines and literally flush away some calories from the body.

Elderly people regularly cooked beans, peas, lentils, and not by chance... Legumes are inexpensive, filling, nutritious, and extremely rich in fiber. One cup of cooked beans contains about 15 grams of fiber, which is more than half of the recommended daily amount.

Vitamins and Minerals: Hidden Allies in Weight Loss

When you reduce food intake, you also reduce vitamin and mineral intake. Therefore, it is not wrong if you resort to high-quality dietary supplements during weight loss. However, let it be a supplement, not a replacement! In traditional medicine, syrups made from rose hips, nettles, and elderflowers are recommended to strengthen the body during fasting or body cleansing.

Today, you can replace vitamins and minerals with multivitamin tablets from the pharmacy, but choose wisely and not blindly purchased. Artificial vitamins often do not reach the level of natural ones!

Listen to Your Body, Not Fashionable Trends

Although it sounds simple, this is the biggest secret of healthy weight loss: your body will tell you what it needs. The key is to know how to listen to it. Stop eating when you are full. When feeling hungry, think: are you really hungry or just thirsty? Are you in a bad mood or do you really need food? Very likely, you will discover that a cup of warm herbal tea and a handful of nuts will bring you more satisfaction than a quick cookie from a vending machine.

And this is not just empty words. A study from the University of Oslo in 2022 confirmed that people who trust their own feelings of hunger and satiety find it easier to maintain healthy body weight compared to those who blindly follow diets.

If you want to lose weight but stay healthy, do not hesitate to seek knowledge from traditional healers who still know how to distinguish between true and false hunger. Nature will always provide you with everything you need; you just have to reach for the right things.

One more thing: remember that every meal is a source of power, not guilt and bad mood.