Top Foods to STOP Your Cravings

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 13 February 2025

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

Hunger and appetite don’t start with your stomach. Did you know that your microbes and gut bacteria can manipulate your brain and cause you to eat the wrong thing?

In this podcast, I'm going to help you reduce cravings for sugar, refined carbs, MSG, alcohol, and ultra-processed foods.

Here’s a list of the best foods to suppress your appetite naturally. These foods contain potent compounds to leave you feeling full and satisfied and prevent insulin spikes to help stabilize your blood sugar.

1. Coffee

2. Avocado

3. Dark chocolate

4. Cayenne pepper

5. Apple cider vinegar

6. Green tea

7. Bone broth

8. Protein-rich meals

9. Ginger

10. Dark leafy green vegetables

11. Olive oil

12. MCT oil

13. Turmeric

14. Zinc

15. Kombucha tea

16. Grapefruit

17. Arugula

18. Full-fat protein

Eating fatty protein or fat with protein prevents a high insulin spike, which lowers your blood sugar. Avoiding this dip in blood sugar can reduce cravings and curb hunger. Eating fiber also helps buffer the insulin response.

Light exercise, like a long walk, is excellent for your blood sugar and can help reduce cravings. An extra 30 minutes of sleep significantly reduces cortisol, stabilizing blood sugar and suppressing appetite naturally.

Minimize stress with exercise, physical work, sleep, a healthy diet, and stretching. Ashwagandha is also beneficial, along with magnesium glycinate before bed.

Transcript

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0:00.0	Today I'm going to show you all the things that can help suppress your appetite, and this is backed up by science.
0:06.6	You ever wonder how some people can just go through the entire day and be in front of food and totally resist it.
0:12.2	Yet other people think about certain things they shouldn't be eating.
0:15.0	Sometimes they might think that this is a lack of willpower or they're just a professional procrastinator.
0:20.2	That is absolutely not true. What they're
0:23.2	really lacking is the knowledge I'm going to share with you today. At the end of this presentation,
0:26.7	you're going to be a lot more in control of what to eat or what to do to suppress your appetite,
0:33.5	which directly increases your control over food. So you can lose weight, look good, feel good about yourself, and have a good willpower.
0:42.8	Hunger and appetite, don't start with your stomach.
0:46.2	Sometimes it starts with your microbes, your gut bacteria that manipulate your brain.
0:51.1	There's some wild and bizarre information how gut microbes can actually cause you to
0:55.5	eat the wrong thing. Today I'm going to help you defeat these temptations. Sugar, refined carbs,
1:00.5	foods with MSG, monosodium glutamate, alcohol, ultra-processed foods, aka junk foods. Let's go
1:06.2	through these foods starting with coffee. Coffee stimulates something that actually helps you feel like you're full.
1:13.3	Decaf coffee can do the exact same thing. Just make sure you do an organic decaf coffee if you're
1:18.6	going to do that. Avocado is a really good thing to satisfy you not just because it's fatty,
1:24.1	but there are certain natural chemicals in avocado. It helps satisfy you, reduce hunger.
1:28.5	I know with me, when I consume guacamole, it really fills me up really fast.
1:32.9	Plus, it has certain fiber that can feed your bacteria. And fiber in anything slows down
1:38.8	the spike of blood sugar. It will prevent you from having a low blood sugar situation,
1:43.7	which will increase
1:44.7	appetite. Dark chocolate. There's a certain chemical that's very bitter that suppresses appetite.
	...

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