Natural appetite suppressants come in handy for those who have poor appetite control or a natural tendency to overeat. Don’t forget that eating excess calories is almost just as dangerous as eating too few calories. The way in which an appetite suppressant works is that it helps curb your hunger so that you can regain control of your diet and the way you eat.
There are plenty of appetite suppressant fads out there that would have you believe they have the next big thing for shedding a few extra pounds. The truth is, many of these advertised appetite suppressants contain a cocktail of chemicals, and natural appetite suppressants are a much better idea.
Did you know that coffee is considered to be a natural appetite suppressant (interesting, right?)
It’s not uncommon to overeat. In fact, low appetite control can actually be a genetic trait. One of the 500 reports you’ll learn about yourself through a CircleDNA test includes information about your genetic eating habits, such as whether or not it’s in your DNA to have low appetite control.
In this guide, we’re going to take you through everything you need to know about natural ways to get your appetite back under control.
What are Natural Appetite Suppressants?
Natural appetite suppressants are often herbs and plants which tend to reduce your appetite and help you eat less without risking your health. They can make you feel fuller, reduce extreme hunger, and reduce the cravings that you might have for certain foods or for eating out of habit and boredom.
Someone who always wants to eat or always feels hungry might find that natural appetite suppressants remove these constant hunger cues or reduce them.
Why Do People Use Natural Appetite Suppressants?
People use natural appetite suppressants because they do work. They aren’t going to be the sole method to help you lose weight, and medical experts have determined that they are best used in addition to a balanced diet and a healthy lifestyle that involves exercise.
It’s really important to remember that appetite suppressants don’t work on their own, regardless of whether they are natural or artificial. Additionally, you should always consult with your doctor before starting them to ensure they are safe for you to use and that they won’t interact with any medications or existing medications.
The Best Natural Appetite Suppressants for Weight Maintenance
Below, we will take you through some of the best natural appetite suppressants to help you maintain your weight and avoid weight gain. These can be used in addition to diet and exercise to try and avoid you putting weight on, especially if you find that weight maintenance is difficult for you to achieve.
Green Tea Extract
The great thing about green tea is that studies have shown it to be an effective aid for weight loss as well as having a range of other health benefits when you drink it regularly.
The weight loss compounds found in green tea are caffeine and catechins. When combined, these compounds help to boost the metabolism, reduce fat, and stimulate the body to burn more calories.
The dosage of green tea is safe in up to 800 mg of EGCG. It is important to be careful, as taking more (up to 1200 mg) has been linked to feelings of nausea.
Coffee
We all love a good cup of coffee, and the high quantities of caffeine found within it mean that it not only has a number of health benefits, but studies have also found it to be an effective appetite suppressant.
It works by increasing calorie burn in the body as well as boosting fat burning to help aid weight loss and maintenance. Furthermore, these same studies have shown that it can decrease your appetite, especially when you drink it anywhere up to four hours before a meal.
The general caffeine dose found in coffee is often 250 mg or more, depending on the strength and how much you drink. While this is safe, it should be noted that it can cause increased blood pressure in some people.
Fenugreek
This is a herb, and it is part of the legume family (an important detail for those who may have allergies to legumes). The seeds of this herb are ground and then consumed, making them the most commonly used part of the plant.
It has exceptionally high fibre content, and this is where its use as an appetite suppressant comes in. Studies have shown that the fibre content can help with regulating your blood sugar, suppress your appetite, and reduce your cholesterol levels.
Generally speaking, the correct dose is between two and five grams of fenugreek per serving. You should only really have it once a day as this is more than enough fibre to have an effect.
Caralluma Fimbriata
This is a traditional herb for appetite suppression, and studies have found that it is highly effective at reducing appetite and even improving endurance.
These same studies found that the herb can help to increase the amount of serotonin produced by the brain, suppressing the appetite and also reducing your carb intake because you’re less likely to want to eat them.
Generally speaking, the dose can be anywhere between 250 mg and 1000 mg. The higher the amount, the less hungry you are likely to be. However, it is always best to start with the lowest dose and gradually increase it over time.
Glucomannan
This is a soluble fiber, and one of the most commonly found. Since increasing the amount of fiber you eat is a good way to reduce your appetite, it makes sense that this would be an effective appetite suppressant.
The way glucomannan works is that it absorbs water and becomes a gel, bypassing digestion and entering the colon in a state that is practically unchanged. It helps with bulking, promoting feelings of fullness and delaying stomach emptying. Studies have shown this to be true while also highlighting how effective it is as a natural suppressant.
Usually, a glucomannan supplement will contain about 3 mg of the supplement, and this is considered to be an effective amount.
Garcinia Cambogia
This actually comes from the fruit of the same name, and all the good stuff for reducing your appetite can be found in the peel. This is because the peel contains high levels of hydroxycitric acid, which research has shown to have excellent weight loss properties.
Furthermore, studies have shown that this fruit has the potential to reduce food intake by reducing appetite and blocking fat reduction. Additionally, it is possible that it increases serotonin levels, which help you to feel fuller. As a result, it can help to reduce weight.
It is safe for you to take this supplement in doses up to 2800 mg per day.
Natural Appetite Suppressants: The Bottom Line
Appetite suppressants can be helpful, especially if maintaining your ideal weight is a little difficult. Always choose a natural method. With these natural herbs and plants, you will find that it might be less tempting to snack and indulge.
Just remember, natural appetite suppressants aren’t going to work wonders on their own, and you will need to ensure they remain part of a healthy and balanced diet.
References:
- WebMD, Appetite Suppressants: Uses, Types, Side Effects, and Benefits: https://www.webmd.com/diet/appetite-suppressants
- Pubmed, Benefits of Green Tea – Review:
https://pubmed.ncbi.nlm.nih.gov/16582024/ - Pubmed, Effects of Dosing Green Tea:
https://pubmed.ncbi.nlm.nih.gov/15958649/ - Pubmed, Coffee, Diabetes, and Weight Control:
https://pubmed.ncbi.nlm.nih.gov/17023692/ - Pubmed, Blood pressure response to chronic intake of coffee and caffeine: https://pubmed.ncbi.nlm.nih.gov/15834273/
- Pubmed, Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea Drinking Suppresses Subjective Short-term Appetite in Overweight Women:
https://pubmed.ncbi.nlm.nih.gov/26251835/ - Pubmed, Effect of Caralluma fimbriata extract on appetite, food intake and anthropometry in adult Indian men and women:
https://pubmed.ncbi.nlm.nih.gov/17097761/ - Pubmed, Safety and efficacy of glucomannan for weight loss in overweight and moderately obese adults:
https://pubmed.ncbi.nlm.nih.gov/24490058/ - Pubmed, The Use of Garcinia Extract (Hydroxycitric Acid) as a Weight loss Supplement: A Systematic Review and Meta-Analysis of Randomised Clinical Trials:
https://pubmed.ncbi.nlm.nih.gov/21197150/ - Pubmed, Efficacy of a novel calcium/potassium salt of (-)-hydroxycitric acid in weight control:
https://pubmed.ncbi.nlm.nih.gov/16366421/
