What are the Best Natural Appetite Suppressants?

Manufacturers of weight loss or hunger pills promote convenience and fast results as the main selling points with their products. However, the U.S. FDA and many other health organizations warn against their use.

The primary reasons appetite reducer weight loss pills are seen as being dangerous to health include interactions with medication, unlisted ingredients, high amounts of caffeine, and excessive use of fillers or synthetic additives which cause adverse reactions.

Natural Appetite SuppressantsThere are much healthier alternatives to the manufactured pills which are available on the market, and in many cases, a natural hunger suppressant can work better than manufactured forms.

What are Appetite Suppressants?

You might ask what is a natural appetite suppressant. These come in many forms which can include drinks, supplements or foods, and herbs.

No matter which forms they are in they aim to prevent an individual from overeating. All of these, in one way or another, seek to balance the production of hunger hormones which are produced by the body. The main two being leptin and ghrelin.

The levels of this rise and fall through the day depending on what you have consumed, mood, sleep levels, and your current weight.

Here are some of the most natural hunger suppressant alternatives you can use rather than resorting to the use of dangerous man-made pills.

Green Tea ExtractGreen Tea Appetite Suppressants

Green tea has for many years shown it has many health benefits. Many types include caffeine and catechins which both help suppress hunger.

Studies show increases in calories burned when people consume caffeine and catechins (most common EGCG, epigallocatechin gallate).

A daily recommended dosage is between 250mg to 500 mg per day.

Saffron Extract

Research shows Saffron can affect the regulation of a person’s mood. It increases endorphin and serotonin production, both of which help in reducing a person’s appetite. We tend to snack when not happy.

A dosage of 30 mg per day for a period of up to 8 weeks would need to be taken to receive the full benefits.

Grapefruit Essential OilsGrapefruit Essential Oils Appetite Suppressants

Grapefruit itself has been seen as one natural appetite suppressant that works. The fruit comes packed with antioxidants, enzymes and beneficial acids which all help reduce appetite.

Other research shows that even smelling a grapefruit can affect the central nervous system and help regulate appetite by altering autonomic nerve signaling.

For grapefruit essential oils to work, you should be exposed a minimum of three 15 minute sessions. This can be done by adding a few drops of the oil to a diffuser and used around the home or office.

High Fiber Foods

These are a group of foods more than one specific food. Any food which has a high concentration of fiber are the best appetite suppressants as they release energy slower through the day without spiking your blood sugar levels.

The reason foods of this nature work are these foods aren’t digested and absorb an equivalent weight of themselves in water. As the body’s digestion of glucose slows the feeling of being full remains for more extended periods.

Included in this group are flaxseeds, vegetables, beans, lentils, legumes, and fruits.

Spicy Foods

Another type of top appetite suppressant is spicy foods. Black pepper, cayenne pepper, curry, turmeric, and ginger among others are shown to suppress a person’s hunger levels.

The way spices work in controlling hunger is the modulation of metabolic activities in the digestive system. It is at this point the transient receptors are affected such as TRPV1.

These are easy to include in your diet and will also reduce the need for added salts, sugars and flavor enhancers.

FenugreekFenugreek Appetite Suppressants

This natural hunger suppressant is a herb which comes from the legume family. The most common part of the plant used are the seeds which are dried and ground. This herb contains both soluble and insoluble fiber.

The way it works is by slowing down the process of emptying the stomach which delays fat and carb absorption into the body. It is this process which leads to a decreased appetite while also stabilizing blood sugar levels.

Gymnema Sylvestre

This might not have a familiar name, although it is well known for its use in diabetes patients. It is used as an appetite suppressor as it blocks the sweetness in foods.

Appetite is reduced as the body will have fewer sugar cravings as well as reducing a person’s overall appetite.

This can be found in three forms which are as follows:

  • Tea – boil the leaves for 5-minutes and steep for up to 15 minutes.
  • Capsules – 100mg capsules should be taken three to four times per day.
  • Powder – a dosage of 2 grams should be started with and then increased to a maximum of 4 grams if there are no side effects.

Griffonia SimplicifoliaGriffonia Simplicifolia Appetite Suppressants

This plant comes with the highest levels of 5-hydroxytryptophan. This element is converted into serotonin in the brain. It is these serotonin increases which lead to appetite suppression, and also help decrease carbohydrate intake.

One study showed a group of overweight patients felt more satiated at the end of a four week period when taking this.

Dosage should range from 300 to 500 mg once per day, or it can be split and taken with meals where it will increase the satiety from foods consumed.

Appetite Suppression Summary

All of the above are wholly natural and are safe in the doses stated. The list is by no means comprehensive, and there are many more natural foods and herbs which can suppress hunger.

A great deal of them can be easily added to healthy diet plans, and over a period you can find hunger levels reduce.

One thing they won’t do is overcome the many junk foods. These should be omitted from a healthy eating plan as a matter of course. A vast number of these foods are designed to make you feel hungry and want to consume more.

Highly processed foods are not healthy full stop regardless of how they are marketed. Most are full of added sugars and salts to improve their taste.

Natural foods are much better in reducing hunger as they will make you feel full for longer while at the same time giving you a longer energy boost.

About the author

Robert Hudson

I'm Robert Hudson aka Robbo, a personal trainer for over 10 years. I love helping people get into the best shape of their lives - the fastest and healthiest way possible.

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