Use Food as an Appetite Suppressant


When you’re concerned about your weight and trying to eat healthy, are you still hungry after meals? If the answer is yes, then you’re probably discouraged by this feeling.

The good news is you don’t need to give up on your goals in order to feel satisfied. There are ways to manage these difficult moments that will help you stay on your path to better health.


If you want to cut calories without eating less and feeling hungry, you’ll have to replace some high-calorie foods with low-calorie foods that fill you up more. These foods can be both nutritious and act as appetite suppressants. Often, it’s because they have a lot of water and fiber in them.

Here’s a quick example of a healthy food replacement that can act as an effective appetite suppressant: a cup of raisins has about 434 calories. A cup of grapes has about 82 calories. Eating the grapes will give you the same volume of food but with fewer calories than the same amount of raisins. That means you’d feel full on way fewer calories.


Many foods, particularly fruits and vegetables, are generally high in water content. And water is ideal because it has no calories, yet it provides you with volume and weight, which helps make you feel full. So choosing a treat with a lot of water is a great way to fill up.

Try eating a grapefruit, which is 90% water and 74 calories total. Or raw, fresh carrots, which are 80% water and only about 25 calories per medium-sized carrot.


Foods rich in fiber require more chewing. They also take longer to digest in your stomach. These factors can help your body think it’s full before you continue to eat more food.

A great way to get the fiber you need is with the super fiber supplement, Meta Appetite Control, which is from Metamucil. It contains the perfect combination of water and fiber to increase your daily intake of both; it helps you feel less hungry with fewer calories; and it works naturally with your body to help suppress your appetite between meals.*

When taken before a meal, psyllium fiber, the super fiber in Meta Appetite Control, forms a gel in your digestive system. This slows absorption and digestion, which aids in the sensation of fullness.

You can take Meta Appetite Control with 8 or more ounces of water up to 3 times daily. It’s a great way to increase the amount of fiber and water you take in every day.


Here are some more ways to control your eating and stay focused on achieving your health goals.

Slow Down

Take your time while eating and enjoy the tastes and textures of your food—while paying attention to how you feel. Follow your body’s hunger and fullness cues to recognize when you should eat and when you’ve had enough.Take your time while eating and enjoy the tastes and textures of your food—while paying attention to how you feel. Follow your body’s hunger and fullness cues to recognize when you should eat and when you’ve had enough.

Smaller Plate = Smaller Portions

Want to eat less? Try using smaller plates at meals. Doing this allows you to get the pleasure of finishing an entire plate of food and feeling satisfied without overeating.

...Or Leave Your Plate Half-Full

Even leaving a few bites on your plate can help you focus on your body’s signals of satisfaction and less on chowing down on whatever’s right in front of you.

Eat Only One Serving

Avoid eating food out of a bag or box. The package may contain more than one serving and you’re likely to keep eating until it’s all gone. Instead, pour one serving into a small bowl.


**Survey of 291 adults who self-reported that they felt lighter, more energetic, more active, and more comfortable after completing the Metamucil Two Week Challenge.

†Diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium husk, as in Metamucil, may reduce the risk of heart disease by lowering cholesterol. One serving of Metamucil has 2.4 grams of this soluble fiber. One serving of Metamucil capsules has at least 1.8 grams of this soluble fiber.

‡Among recommendations in a QuintilesIMS ProVoice survey 2017 (OTC therapeutic fiber category).

¥P&G calculation based in part on data reported by Nielsen through its ScanTrack Service for the Digestive Health category for the 52-week period ending 01/13/2018, for the total U.S. market, xAOC, according to the P&G custom product hierarchy. Copyright © 2018, The Nielsen Company.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease