Natural appetite suppressants consist of foods, drinks, and supplements that help you feel full and reduce hunger, aiding in weight management. They work by increasing the feeling of fullness, affecting hunger-related hormones, or boosting metabolism to help control calorie intake.
If you’re exploring options beyond medication or strict diets for weight loss, natural appetite suppressants could be quite effective when combined with a healthy diet and regular exercise.
Fiber is an essential dietary component that adds bulk and takes longer to digest, making you feel full for extended periods. It also helps in regulating blood sugar, which can aid in appetite control. Men should aim for about 31 grams of fiber daily while women should target 25 grams. To enjoy the benefits of fiber, incorporate a variety of high-fiber foods into your diet gradually to avoid digestive issues like bloating and gas, and ensure you drink plenty of water.
Fenugreek, an herb from the legume family, is rich in soluble fiber, helping slow the digestion and absorption of carbohydrates, thus prolonging fullness and reducing appetite. It also assists in controlling blood sugar levels, beneficial for those with prediabetes or type 2 diabetes. A study showed that consuming 5 grams of fenugreek powder twice daily helped reduce BMI and waist circumference in individuals with type 2 diabetes. You can add fenugreek to dishes, sprinkle seeds on salads, or enjoy it as tea. However, its safety as a supplement is unclear, so consult with a healthcare provider before using supplements, especially if you have allergies to peanuts or chickpeas.
Capsaicin, found in chili peppers, might reduce appetite and increase fat burning. One study showed that eating chili peppers increased the feeling of fullness after dinner and reduced late-night eating. Another study found that consuming red chili pepper at breakfast led to reduced calorie intake at lunch. There is no set amount for appetite control, so start with small quantities as capsaicin may cause digestive discomfort.
Lean proteins like chicken, fish, tofu, eggs, and legumes may help lower your calorie consumption by boosting hormones related to fullness and reducing ghrelin, the hunger hormone. A high-protein diet can also increase resting calorie burn. It’s suggested that 30% of your daily calories come from protein for weight loss. Excess protein can harm those with kidney issues, so balance your diet with fruits, vegetables, and whole grains.
Healthy fats digest slower and stabilize blood sugar, helping you stay full longer and reducing snacking urges. They also promote the production of fullness hormones. Include unsaturated fats like those in avocados, nuts, seeds, olive oil, and seafood, aiming for 20-35% of your daily calorie intake.
Yerba mate is a South American tree whose leaves make a tea that may suppress appetite and boost fat metabolism. Studies indicate that regular consumption can reduce body fat percentages and suppress appetite and might aid in weight management. Moderation is advised due to its stimulating effects, which can lead to insomnia or increased heart rate.
Green tea, from the Camellia sinensis plant, is favored worldwide for its health benefits, including appetite suppression. Its caffeine and catechins like EGCG might enhance metabolism and control hunger. Long-term consumption may influence satiety hormones, supporting appetite control. Up to 8 cups or 338 mg of green tea extract daily is considered safe, but avoid it if you have liver issues.
Dark chocolate can satisfy sweet cravings and suppress appetite. Rich in polyphenols, it affects hormones related to fullness. Studies show it may help reduce calorie intake compared to other chocolates. Its fat and sugar content might offset its benefits, so consume in moderation if managing weight.
While natural appetite suppressants can assist in weight management, some may opt for pharmaceutical options. Prescription and OTC medications available to curb appetite should be used under medical guidance, especially if you have a BMI of 30 or higher or a BMI of 27 with related health issues. Caffeine is a common appetite suppressant found in many weight management products.
If dietary fiber is hard to get through food, consider supplements with glucomannan to enhance fullness. Adopting healthy habits such as mindful eating, portion control, and exercise is key to effective appetite control and weight management. Consult your healthcare provider before making significant lifestyle or dietary changes to ensure a sustainable path to a healthy weight.
