You're on a diet, and things, to put it bluntly, aren’t going well. The hunger is next level.

Yet, you can do nothing about it because relieving the feelings of voidness in your stomach risks crossing the energy balance line into the forbidden calorie surplus zone. Ugh.

If only there were appetite-suppressant foods and drinks that could stave off the munchies …  *Conspiratorial tone* Guess what? There are.

#1: Green tea

According to a 2009 study published in Clinical Nutrition, individuals who consumed green tea experienced a significant suppression in hunger and increased satiety even when in a calorie deficit.

But does this translate into better weight outcomes?

You bet. A 2017 systematic review published in Nutricion Hospitalaria found the consumption of green tea with EGCG levels of 100 to 460 mg daily for 12 weeks effective in reducing body fat and weight. 

Um, “EGCG”? Before we get into that, first know that green tea’s appetite suppressant properties come down to 2 compounds:

• Caffeine: Ingesting caffeine 30 minutes to 4 hours before a meal has been shown to decrease acute energy intake (i.e., shave calorie intake during the meal).

• Catechins: A type of polyphenols, chemical compounds found in plants with antioxidant and anti-inflammatory properties. Remember EGCG? It’s short for “epigallocatechin gallate”, the primary catechin responsible for green tea’s beneficial effects on appetite.

Right. So, given that a cup of green tea contains approximately 100 to 300 mg of EGCG, you'd probably only need between 1 and 4 cups daily to meet the "ideal" daily EGCG intake of 100 to 460 mg.

Warning: be sure to limit your overall daily caffeine intake to 600 mg daily.

Otherwise, you may notice nasty side effects, including irritability, jitteriness, nervousness, chest pain, and trouble sleeping. For reference, here’s the average caffeine content for:

• Brewed green tea, 237 ml: 28 mg
• Brewed coffee, 237 ml: 96 mg
• Espresso, 30 ml: 64 mg
• Cola, 237 ml: 22 mg
• Energy shot, 60 ml: 215 mg

#2: High-protein foods and drinks 

Next up on our list of appetite-suppressant foods and drinks: anything* high in protein.

That’s because protein induces more satiety than an energy-matched dose of carbohydrate or fat. I.e., it's the most filling macronutrient you could eat. A 2020 systematic review published in Physiology & Behavior found that protein intake acutely: 

• Increased fullness and satiety

• Decreased hunger, desire to eat, and food consumption (by affecting appetite-regulating hormones like ghrelin, CCK, and GLP-1) 

*OK, so here’s the thing. We weren’t entirely truthful when we said you could eat anything high in protein. See, as with everything in life, there are "high-quality" protein sources and … well, not-so-great ones.

But how do you separate the wheat from the chaff? A general guideline: look at its protein-to-fat ratio.

To illustrate, consider the nutritional info for 200 grams of:

• Rib-eye steak: 49.6 grams of protein, 38 grams of fat, 542 calories

• Sirloin steak: 56 grams of protein, 22.6 grams of fat, 432 calories

You get more protein, yet fewer calories, from eating a sirloin steak than a rib-eye steak.

Of course, this doesn’t mean you should avoid eating fatty protein sources. Fatty fish, such as salmon and mackerel, are rich in omega-3 fatty acids, “healthy fats” that may lower your risk for:

• Cardiovascular disease
• Some forms of cancer, including breast cancer
• Alzheimer’s disease and dementia
• Age-related macular degeneration

So, if you’re eating a fatty protein source, ask yourself this: does the extra fat you’re eating (compared to a leaner alternative) offer any unique health benefits?

And now, it's time for the million-dollar question. How much protein should you eat?

Research suggests a high-protein diet of about 27% to 35% of your daily calorie needs— which roughly correlated to 1 to 1.6 grams of protein per kilogram of body weight — is sufficient to promote weight loss.

BTW, if you need a delicious and convenient way to plug your protein intake gap, check out The Collagen Co’s range of hydrolyzed collagen peptides.

#3: Hot pepper 

Love spice? 

Congrats, here's another reason to top your meals with cayenne pepper (or treat it as a tasty lil' snack): it contains capsaicin. This thermogenic chemical not only ramps up your metabolism but also exerts potent hunger-suppressing effects.

Looking for proof?

A 2017 study published in Food Quality and Preference found that those who consumed cayenne pepper with every meal felt more satisfied and experienced fewer cravings.

That said, let’s be honest.

As much as you may delight in the hurts-so-bad-it’s-good burn, eating cayenne pepper every meal can take a toll on you — and your relationships. (Oh, the number of celebrities with tears and snot running down their faces tackling spicy wings on "Hot Ones"!)

So, what’s a more sustainable alternative? Capsaicin supplements.

A 2009 study published in The American Journal of Clinical Nutrition found that 80 people with slightly elevated body mass index (BMI) saw a reduction in belly fat after supplementing with 6 mg of capsaicin daily.

#4: Viscous fiber-rich foods 

There are 2 types of dietary fiber: insoluble fiber and soluble fiber.

The first is great for keeping your bowel movements regular, but if we're talking about appetite-suppressant foods, we'll have to direct your attention to soluble fiber instead.

Just as the name implies, soluble fiber is a type of fiber that dissolves in water, creating a viscous, gel-like material. So, when it enters your digestive tract, it slows gastric emptying and increases perceived satiety.

How much soluble fiber should you eat? While there’s no hard and fast dietary reference intake for soluble/insoluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams daily, with about a quarter (6 to 8 grams) coming from soluble fiber.

Examples of great soluble fiber sources include:

• Apples
• Avocados
• Beans and legumes
• Brussels sprouts
• Chia and flax seeds
• Oats
• Psyllium 

… and *ahem* our Glow Shakes, which delivers 5+ grams of prebiotic (i.e., soluble) fiber per serving, plus 2 other potent appetite suppressant foods on this list: 29+ grams of protein and concentrated green tea extract.

They’ve helped so many of our customers see impressive weight loss results; you could be next.