Overview
If you’re aiming to shed a few pounds or give your metabolism a boost, you might have thought about using appetite suppressants. These are substances that help reduce your food cravings. But do they really work? Many over-the-counter options claim to suppress appetite, but most contain unnecessary additives and synthetic ingredients that are best avoided. Fortunately, there’s evidence that some all-natural appetite suppressants might be effective.
These natural supplements and lifestyle choices can help you eat less, burn fat and calories, crave less junk food, and feel fuller for longer. Plus, losing weight has numerous health benefits, especially if you’re carrying a few extra pounds.
What Is a Natural Appetite Suppressant?
A natural appetite suppressant works by naturally subduing your brain and body’s hunger signals. This means it is a substance found in or extracted from foods in their natural state, without any artificial or synthetic chemicals.
Natural appetite suppressants function in various ways, and we’ve gathered the ones that seem most promising. Many of these herbs and spices interact with your body’s physiology in multiple ways, such as burning fat or boosting your metabolism.
Top Natural Appetite Suppressants
You might be curious if certain herbs and spices can suppress appetite, and they can! Some are extracts from well-known ingredients, like green coffee beans. Let’s dive into the details!
Green Tea Extract
Green tea and its extract, EGCG (epigallocatechin-3-gallate), have healing properties. They boost mental alertness and aid digestive distress. Green tea is also a popular weight loss aid and may help suppress appetite.
The caffeine and antioxidants in green tea work together to reduce appetite by decreasing ghrelin, the hunger hormone. Additionally, green tea extract blocks fat absorption, boosts thermogenesis (energy expenditure), and increases the fat you excrete in your stool.
Saffron Extract
Derived from the crocus flower, Crocus sativus, saffron is not only used as a seasoning but also for weight loss. Saffron’s bioactive compounds, including crocin and crocetin, appear to reduce appetite. Studies have shown that obese individuals who took saffron extract or crocin alone ate less due to a lower appetite.
Coffee
What’s a morning without a cup of coffee? Coffee, one of America’s favorite morning drinks, contains caffeine, which may suppress appetite, at least in the short term. Drinking coffee 30 minutes to four hours before a meal can reduce appetite and result in lower energy intake. Interestingly, decaffeinated coffee can suppress appetite even more than caffeinated drinks by influencing PYY (peptide YY), which affects fullness.
Red Pepper (Capsicum)
Capsicum, the scientific genus for peppers, has been shown to help with weight loss. The active ingredient, capsaicin, found in peppers like red bell peppers and cayenne pepper, increases feelings of fullness and boosts fat burn. However, the body may become less sensitive to the weight loss benefits of red pepper over time, so it’s good to take breaks from it occasionally.
Green Coffee Bean
Green coffee beans, which are simply unroasted coffee beans, contain chlorogenic acid, a compound that hinders fat accumulation. Green coffee bean extract, whether caffeinated or decaffeinated, can lower appetite, reduce fat mass, and help with weight control by influencing hunger hormones.
Gymnema Leaf
Popular in Ayurvedic medicine, Gymnema leaf is known for suppressing cravings for sweet things. Known as “gurmar” or “sugar destroyer,” it contains compounds that help reduce sugar cravings and may also have blood sugar and cholesterol-balancing effects.
Hoodia
Hoodia gordonii, or Kalahari cactus, is a traditional appetite suppressant used by the San Bushmen of the Kalahari desert. Its active compound, P57, suppresses the desire to eat by boosting ATP levels, which produce energy for physiological processes. Hoodia can also stimulate the central nervous system and help control hunger more efficiently.
Dandelion
Dandelion has traditionally been used as a diuretic, helping to reduce water weight and promote a healthy inflammatory response. It also boosts the breakdown of fat in the blood and may reduce the consumption of unhealthy sweetened drinks when taken as an herbal tea.
Aloe Vera Gel
Aloe vera has been used therapeutically for centuries. The inner leaf gel of aloe vera can reduce subcutaneous and visceral fat, create a mild laxative effect, and promote better digestion. Aloe contains acemannan, a polysaccharide that supports regular blood sugar and triglyceride levels and acts as a prebiotic.
Other Natural Ways to Reduce Appetite
Besides natural appetite suppressants, certain lifestyle and dietary choices can also help reduce hunger. Here are some helpful, natural ways to suppress your appetite.
Exercise
Exercise offers numerous health benefits, including burning calories, building muscle, and improving heart health. High-intensity exercise can also suppress hunger by interacting with hormones like ghrelin, cortisol, and interleukin. Aim for 150 minutes of aerobic exercise each week to feel the difference.
Eat Protein
Your diet can significantly affect your appetite. Eating more protein can boost your metabolism and increase thermogenesis, helping you burn more calories even at rest. Certain amino acids in protein also influence hunger and fullness, making it easier to manage your appetite.
Eat Fiber-Rich Foods
Fiber helps food move quickly through the small intestine, raising levels of PYY, which signals fullness. Fiber-rich foods also fill you up with their bulk, preventing higher calorie intake. Great sources of fiber include oatmeal, brown rice, green leafy vegetables, and fruits. Remember to drink plenty of water throughout the day.
Points to Remember
Top natural supplements that show promise include green tea, cayenne (and capsaicin), green coffee bean extract, caffeine, Gymnema, and Hoodia. Some of these can be taken as supplements, but you can also enjoy a cup of green tea or coffee to reduce your appetite. Avoid synthetic appetite suppressants and opt for natural ways to suppress your appetite and reduce food intake.
In addition to supplements, lifestyle and dietary choices play a crucial role in curbing hunger. Eat fiber- and protein-rich foods, and stay active every day. High-intensity workouts are especially beneficial.
What natural appetite suppressants have you tried? Share your experiences below!
