6 Natural Appetite Suppressants Versus A Popular ‘Skinny Tok' Trend
The 'Skinny Tok' trend is rapidly gaining traction across social media platforms. The trend has 25.7k posts on TikTok, dedicated to users sharing extreme weight loss methods and restrictive eating behaviors disguised as harmless health tips or weight loss hacks. This is in direct contrast to other healthier consumers seeking out nutrient-dense options that promote overall well-being instead of restricting certain ingredients, spotlighting a growing awareness that food is a tool for long-term health, ranging from fiber-rich plants to protein-packed meals. And the added plus is that many of these foods are also natural appetite suppressants.
It's common knowledge that unhealthy eating habits impedes our mental and physical well-being. Dr. Asim Cheema, an internal medicine specialist at Your Doctors Online, explains that 'SkinnyTok' is primarily on TikTok, where users share extreme weight loss methods and restrictive eating patterns, disguised as harmless health tips or weight loss hacks. Dr. Cheema offers five disordered eating recommendations from 'SkinnyTok' that have raised serious medical concerns:
1. Teaching followers that feeling hungry is a sign your body is burning fat rather than a natural biological signal
2. Encouraging viewers to see food purely as fuel, stripping away pleasure and social aspects of eating
3. Suggesting dangerous practices like eating only once daily or surviving on minimal amounts of food (often just fruit)
4. Using excessive water, coffee, or other fluids to suppress natural hunger cues
5. Framing these restrictive behaviors as wellness practices rather than what they often are--disordered eating patterns
According to Dr. Cheema, while some forms of intermittent fasting have shown benefits in controlled research settings, the medical concerns from extreme fasting trends promoted on SkinnyTok include the following dangers:
In direct contrast to the dangerous 'Skinny Tok' approach, new data from Instacart Health shows that other consumers are taking a health-conscious approach, choosing foods that prioritize nutrition, actively nourishing and support their bodies. Food cravings have become a daily battle for many as processed foods and constant snacking shape our modern eating habits. These cravings don't just influence what we eat, they also impact overall health, energy levels and weight management.
One of the most overlooked factors in controlling hunger isn't willpower—it's the glycemic index (GI), which shows how quickly foods impact blood sugar and cravings. Asim Al-Hanafi, at Gains Nutrition, explained to me by email why the glycemic index is the key to natural appetite control.
"Most people focus on calories, but research shows that the way foods impact blood sugar can be just as important in managing hunger," Al-Hanafi says. 'Low-GI foods (with a glycemic index of 55 or less) are digested and absorbed more slowly, leading to gradual blood sugar changes instead of sharp spikes and crashes. This helps regulate appetite, keeping you full longer and reducing cravings naturally.'
According to Al-Hanafi, you can take control of your appetite when you incorporate low-glycemic index foods into your diet. They stabilize energy levels and help you break free from the cycle of sugar cravings without relying on extreme diets or supplements.
Al-Hanafi identifies six natural appetite suppressants that reduce your workday cravings.
1. Avocados. With a glycemic index of just five, avocados digest incredibly slowly, providing steady energy without triggering the blood sugar spikes that often lead to cravings. Their combination of fiber and healthy fats keeps appetite hormones in check, making them one of the most effective foods for natural appetite control.
2. Asparagus. With a glycemic index of 15, asparagus is an excellent choice for appetite control. Its high fiber content slows digestion while adding volume to meals, helping you feel full without excessive calories. Asparagus also supports gut health, which plays a crucial role in hunger regulation.
3. Almonds. With a glycemic index of 15, almonds offer a powerful blend of protein, fiber, and healthy fats. Unlike high-carb snacks that cause sugar spikes and crashes, almonds digest slowly, providing steady energy and preventing sudden cravings. Their nutrient profile also helps regulate appetite hormones like ghrelin and leptin, which control hunger and satiety.
4. Black Olives. With a glycemic index of 15, black olives provide a unique mix of monounsaturated fats and polyphenols that support appetite regulation. These healthy fats slow digestion, keeping you full longer. The polyphenols in olives have also been linked to reduced inflammation, which prevents erratic hunger signals.
5. Chili. With a glycemic index of 15, chili peppers contain capsaicin. Capsaicin has been shown to mildly boost metabolism while suppressing appetite, making it a powerful tool for natural weight management. Consuming spicy foods can lead to a lower calorie intake throughout the day without conscious effort.
6. Ginger. With a glycemic index of 15, ginger is well-known for its digestion-enhancing and appetite-regulating properties. It helps control hunger by increasing thermogenesis (calorie burning) and improving insulin sensitivity, preventing post-meal crashes that trigger cravings.
'By incorporating more low-GI foods into your diet, you can take control of your appetite, stabilize energy levels and break free from the cycle of sugar cravings—without relying on extreme diets or supplements.' concludes Al-Hanafi.
So, what will it be? The TikTok fad of unhealthy, potentially dangerous approach to suppressing your appetite or the wellness use of science-backed, natural appetite suppressants? The choice boils down to radical self-care, but it's still yours.
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