What suppresses appetite

What suppresses appetite? 10-day inventory of hot topics and scientific methods across the Internet

Recently, topics about weight loss and healthy eating have once again become the focus of heated discussions across the Internet. The following are the most searched keywords related to appetite suppression on the entire Internet in the past 10 days (as of November 2023). We have compiled a practical guide for you based on scientific evidence.

1. Food suppression method (scientifically verified)

1.black coffee: Caffeine can stimulate the central nervous system and enhance satiety signals. It is recommended not to exceed 400mg per day (approximately 2 medium cups American).

2.apple cider vinegar: Acetic acid can delay gastric emptying, but it needs to be diluted (1-2 spoons mixed with 250ml water) and used with caution on an empty stomach.

3.high fiber foods: Chia seeds (containing 34g of fiber per 100g) and oatmeal expand when exposed to water, creating a physical feeling of satiety.

2. Behavioral intervention method (latest research)

1.blue environment law: Psychological experiments show that blue lights/tableware can reduce appetite by 21% (compared to red/yellow).

2.Cold water mouthwash: Oral low temperature stimulation can temporarily suppress taste sensitivity, the effect lasts about 30 minutes.

3.Olfactory intervention: Green apple, banana, mint and other smells can significantly reduce the craving for sweets.

3. Misunderstandings to be wary of (latest reminder from the National Health Commission)

1.extreme diet: Long-term caloric deficit >30% will lead to a permanent decrease in basal metabolic rate.

2.substance abuse: Some internet celebrity weight loss pills contain the banned ingredient sibutramine, which may cause cardiovascular and cerebrovascular diseases.

3.Vomiting behavior: Acid reflux will corrode the esophagus, and inducing vomiting once is equivalent to the acidity of drinking 500ml of Coke.

Expert advice:The Chinese Nutrition Society recommends that healthy weight loss should be controlled at 2-4kg per month, and the effect is better when combined with resistance exercise. The essence of appetite management is to establish a healthy relationship with food rather than fighting instincts.

Note: The above data are synthesized from Baidu Index, Weibo hot search list, Xiaohongshu hot topics and PubMed clinical research (November 2023 data).