The toughest part about being on a weight-loss journey is hunger cravings. Imagine eating something that could keep these at bay. Natural appetite suppressants could help you do this! Appetite suppressants are things that you can eat which can help you eat less during the day. Fenugreek, green tea, and apple cider vinegar are some natural appetite suppressants. Read on to know what else you can eat to stop those cravings!

What are appetite suppressants?

Appetite suppressants are substances that reduce the feeling of hunger and help control food intake. Wondering how do appetite suppressants work? “They work by affecting the brain's hunger signals, often by increasing levels of certain neurotransmitters that create a feeling of fullness or satisfaction,” explains dietitian Garima Goyal. These can be found in various forms, including prescription medications, over-the-counter supplements, and natural remedies.

Natural appetite suppressants are a popular and safe way to suppress hunger. According to a study, published in Nutrients, food supplements contain Bioactive phytochemicals, and these help to suppress food cravings, and the feeling of hunger.

Types of appetite suppressants

1. Prescription Medications

These prescriptions are often used for treating obesity. Some examples of these include phentermine, lorcaserin, and naltrexone/bupropion. These are typically prescribed by a healthcare provider and used under medical supervision.

2. Over-the-counter supplements

These are appetite suppressants that are available without a prescription. These often contain ingredients like caffeine, green tea extract, or fibre-based compounds.

3. Natural Remedies

Natural remedies include certain foods and herbal supplements that could help curb the feeling of hunger, such as apple cider vinegar, green tea, and glucomannan (a type of fibre).

10 appetite suppressants for weight loss

1. Glucomannan

This is a natural, water-soluble dietary fibre extracted from the roots of the konjac plant. It expands in the stomach, creating a feeling of fullness and reducing hunger. Tofu, noodles and konjac jelly are some substances that contain Glucomannan. It is also available as a dietary supplement. According to a study, published in Nutrition Reviews, Glucomannan promotes a feeling of fullness.

2. Garcinia Cambogia

Also known as Malabar tamarind, Garcinia Cambogia can be used in curries, or consumed as a tea or supplement. It contains hydroxy citric acid (HCA) increases serotonin levels in the brain, helping to reduce appetite and cravings. Additionally, a study, published in Complementary Therapies in Medicine, suggests that Garcinia Cambogia supplements can reduce body weight, fat mass as well as waist circumference.

Apple cider vinegar helps to curb hunger as well as lose wight. Image courtesy: Pexels

3. Green tea extract

Rich in antioxidants and caffeine, green tea extract is known to work on metabolism and increase fat burning while also providing a mild appetite-suppressing effect. A study, published in Appetite, suggests that drinking beverages such as green tea, which contains soluble fibre can leave people less hungry.

4. Caffeine

Caffeine is found in coffee, tea, and many supplements. It is believed that caffeine can increase metabolism and reduce appetite by stimulating the central nervous system. This study, published in the International Journal of Food Science and Nutrition, states that drinking a caffeinated drink four hours before a meal can impact your hunger levels. It also helps to burn calories as well as reduce appetite.

5. Yerba Mate

Known for its energy-boosting properties, Yerba Mate is a traditional South American tea that contains caffeine, theobromine, and other compounds that can increase energy levels and reduce hunger. A study, published in Nutrients, observed the impact of 2 grams of this natural appetite suppressant, on women before they did a 30-minute cycling exercise. It was seen that their appetite was reduced and their metabolism was increased.

6. Fenugreek

Here is something that you can directly find in your kitchen. Fenugreek is a herb whose seeds are high in fibre, and this natural appetite suppressant can help control appetite by creating a feeling of fullness and slowing the absorption of carbohydrates and fats. A study, published in Clinical Nutrition Research, observed nine Korean women consume fenugreek tea before their buffet meal. It was seen that they were less hungry, and ate less as well.

7. 5-HTP (5-Hydroxytryptophan)

A naturally occurring amino acid that the body uses to produce serotonin, which can help reduce appetite and cravings. A study published in the International Journal of Molecular Sciences suggests that 5-HTP helps people experience a feeling of fullness.

8. Caralluma Fimbriata

A succulent plant used in traditional Indian medicine, Caralluma Fimbriata is believed to suppress appetite by increasing serotonin levels. A study published in Scientific Reports, suggests that the natural appetite supplement can effect calorie intake. In the study, 83 adults, who were overweight, consumed the extract for four months. This led to a reduced calorie intake and even less waist circumference.

Fenugreek seeds are high in fibre, and helps control appetite. Image courtesy: Adobe Stock

9. Apple Cider Vinegar

Apple cider vinegar contains acetic acid, which can help control blood sugar levels and reduce hunger by slowing the rate at which food leaves the stomach. A study, published in Current Developments in Nutrition, suggests that Apple Cider Vinegar helps to curb appetite as well as reduced energy intake, which could help in weight loss.

10. Cayenne Pepper

Cayenne pepper contains capsaicin, which can increase metabolism and promote fat-burning while also reducing hunger. A study, published in Food Quality and Preference, suggests that adding cayenne pepper to a soup meal helped to increase satiety as well as decreased hunger after one hour of consumption.

What to remember while using natural appetite suppressants?

When using natural appetite suppressants, it's important to keep several key considerations in mind to ensure their safe and effective use:

1. Consult with a healthcare provider

Even natural substances can have side effects or interact with the medications you are taking. A healthcare provider can help determine if a natural appetite suppressant is appropriate for you.

2. Research and quality

It is important to ensure that you are using high-quality products from reputable sources. Make sure to look for supplements that have been tested for purity and potency.

3. Dosage and instructions

While using appetite suppressants, follow the recommended dosage on the product label or as advised by a healthcare professional. Make sure to avoid taking more than the recommended amount, as this can increase the risk of side effects.

4. Be careful of potential side effects

It is important to be aware of possible side effects, which can include digestive issues, headaches, or allergic reactions. Stop using the suppressant and seek medical advice if you experience adverse effects.

5. Balanced diet

It is very important to note that natural appetite suppressants should be used as part of a balanced diet and healthy lifestyle. It is important to understand that relying solely on suppressants without addressing overall diet and exercise habits is unlikely to lead to sustainable weight loss.

6. Hydration is key

Some natural suppressants, especially fibre-based ones, can require increased water intake to avoid digestive issues like constipation.

7. Be patient

Results may take time, so use the suppressants consistently as directed. Patience and regular monitoring of progress can help in assessing their effectiveness.

Summary

These natural appetite suppressants can be effective in your weight loss journey. Not only do these help to curb hunger and cravings, but they can also aid weight loss by reducing waist circumference as well as body fat. However, it is important to consult a doctor while deciding on the dosages. Also, make sure to make these a part of a balanced diet and healthy lifestyle.

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