One of the most common effects reported by individuals following a low-carb diet is appetite suppression. Many people report the between-meal hunger pangs they used to experience fade away very quickly. This makes it easier to stay on the diet and continue to lose weight. While other diets have their followers starving between meals, low-carb diets with their specific combination of ingredients and foods have powerful appetite-suppressing effects.



The first key component is the amount of protein. Protein, more so than carbohydrates, has the power to satiate hunger. If you've ever eaten a carbohydrate-heavy meal and then felt hungry afterward (for example, Chinese food, which is mostly rice), you know that carbohydrates don't have much staying power. Protein combined with healthy fats can keep you feeling full for longer periods of time.



One of the most powerful appetite-suppressing foods is eggs. Eggs are a great form of quick and easy protein. A recent study showed that eating eggs for breakfast could actually ward off hunger pangs for the rest of the day. The research concerned two groups of women. One group ate eggs for breakfast and the other had a breakfast of cream and bagels cheese. The calorie count for both breakfasts was equal. The subjects kept track of what they ate the rest of the day and answered questions about their levels of hunger and satisfaction throughout the day. The results showed that the women who ate the eggs for breakfast felt more satisfied throughout the whole day and ate less at later meals than the women who were in the bagel group.

Cauliflower and broccoli, two of the most acceptable vegetables, have appetite-suppressing effects also. These vegetables contain both protein (broccoli: 6g/cup; cauliflower: 3g/cup) and fiber (both: 3g/cup), creating a sense of bulk and fullness. Your body shall reduce its appetite because it believes your stomach is filled with high-calorie foods.



With high-carbohydrate diets, you are riding the wave of carbohydrate-induced lows and highs. After you you feel energetic, full and eat. Then, a few hours later, you come crashing down and are hungry again, even hungrier than you were before eating sometimes. This cycle continues gain weight, you will eat more and over time. As someone who spent two months on Pritikin, I can attest that the majority of my free time was spent between the kitchen (to find more food) and the bathroom (to deal with all the fiber).

The protein, fat, and vegetable meals of low-carb plans balance out your blood sugar, with enough carbohydrates to provide quick carbohydrate energy just. The high protein content gives the meal staying power, and the mixture helps suppress your appetite.