Top Natural Appetite Suppressants – Can Help You to Lose Weight!

Wondering how to suppress your hunger? Trying all possible ways to lose weight?

We all know that appetite suppressants can amazingly assist you and be beneficial during your fat loss journey when you are on a calorie-deficit diet.

This is the period when you are having a negative energy balance and your mind is struggling with those food cravings and hunger pangs. So, they basically assist you in dealing with those food cravings by suppressing your hunger. There are numerous diet pills available in the market which are highly dangerous and I would never recommend them.

But how about if I let you know all the natural appetite suppressants? Here I am listing my top natural appetite suppressants for you all which can even help you to lose weight.

 

#1) Water

Hunger is often confused with thirst and dehydration.

We often tend to do emotional eating because of it. Most of the time we are just thirsty and dehydrated but consider ourselves hungry. Here the magical ‘water’ comes into play which has 0 calories and so many proven health benefits.

• Have a big glass of water as soon as you get up and whenever you feel hungry.
• Keep yourself fully hydrated by sipping water throughout the day, and also consider having it before meals.
• This will reduce your eating intake by filling up your tummy if consumed prior to the meals.

I’m sure that this will make you eat less and most of your cravings would vanish away!

 

#2) Black Coffee / Caffeine

While elevating your metabolism, Caffeine as a stimulant can reduce your appetite making you feel satiated, alert, and energetic with a jolt of energy.

Also, “Chlorogenic acids (CGA)” are found in coffee which has a direct link to appetite suppression.

Though excess cups of it can make you feel dehydrated, anxious, and jittery. Everyone has a different tolerance towards caffeine.

Generally, 2-3 cups of black coffee per day are safe to go with (definitely sugarless to reap the complete suppressing benefits).

Tip: Try “Green Coffee Beans” if you need stronger appetite-suppressing effects. It has a higher amount of chlorogenic acids (CGA) in it than a regular roasted coffee.

 

#3) Green Tea Extracts

Superb detoxifier and full of antioxidants.

It is one of the healthiest beverages available out there.

An amazing alternative to coffee, having around 20-100 milligrams of caffeine which depends upon the variety of the tea plant, its processing & brewing.

The secret ingredient inside the green tea is ‘Catechins’ – a powerful natural anti-oxidant that is present 2-3 times more in it than black tea.

Catechins help in inhibiting and stabilizing blood sugar levels, which amazingly makes green tea one of the best natural appetite suppressants.

Tip: Try combining it with some peppermint leaves for more enhanced effects and keep drinking it throughout the day. Especially before/after your meals, whichever works better for you.

Note: Caffeine is a “natural diuretic”. Too much caffeine at once can make you feel dehydrated and dehydration is often considered as feelings of hunger. No matter whatever your goal is, proper hydration throughout the day is advised and always beneficial.

 

#4) Apple Cider Vinegar

Being a fantastic detoxifier, an antibacterial agent helping you with inflammation, Apple Cider Vinegar can contribute to suppressing your hunger as well.

It gives you a feeling of fullness making you eat 200-300 calories less throughout your day.

ACV even lowers the glycemic index of the food (blood sugar response to a meal) which works pretty well dealing with overeating, hunger pangs, and sugar cravings.

Tip: Try sipping 5-10 ml of ACV mixed in a big glass of water on an empty stomach when you get up, and half an hour before your meals.

 

#5) High Fiber Foods

Dietary fibers are the type of complex carbs that are resistant to digestion i.e the stomach doesn’t digest them.

They slow down the absorption and digestion of the food. This helps you phenomenally with those insulin spikes and the regulation of your blood sugar levels.

Foods having high amounts of dietary fibers are generally dense and they also add up bulk in the stool. This can keep you fuller for a longer period of time, proving you the feeling of satiety and fullness.

Apart from that, fiber also binds with cholesterol and makes it pass along via the digestive tract. This helps to reduce your bad cholesterol levels (LDL) and risk of heart diseases.

All of the factors make fiber one of the amazing natural appetite suppressants and support to lose weight.

 

Example Of Some High Fiber Foods

Oats, Idlis, All green leafy vegetables like Spinach, Fenugreek, and Broccoli. Fruits like Apples, Bananas, Sweetlime, Oranges, Strawberries, etc.

Tip: You can even add up Psyllium Husk (Isapgol) in your diet and use it as the fiber source.

 

#6) Healthy Fats:

Fat is the macronutrient with the highest caloric density. 1 gram of Fats contains 9 Calories while per gram of Carbohydrates and Protein has 4 Calories. That makes it the highest energy reserving/providing macro-nutrient.

As fats are slow digesting and more volumizing, they keep your tummy satiated for long.

They also slow down the absorption of glucose in your body leading to more stable blood sugar levels and shutting off the hunger signal to your brain.

 

Examples of Some Healthy Fat Sources

Olive Oil, Fish, Avocado, Salmon, Whole Eggs, Almonds, Flaxseeds, etc.

Tip: You can try adding a spoon of coconut oil/clarified butter in the cup of your black coffee or Green Tea. Tried & Tested:)

 

#7) Spicy Foods:

Spicy foods are known to increase diet-induced thermogenesis (DIT) i.e increase body heat and burn fat.

Spices like Cayenne Pepper – which is the hotter version of Red Pepper; Black Pepper, Cinnamon, Turmeric, Chillies, etc. are natural thermogenic which work in increasing the thermic effect of the food (TEF) by revving up your body heat and metabolism, along with curbing your hunger.

“Capsaicin” is the active ingredient inside the hot peppers which is mainly responsible for such effects, aiding you enough to cut cravings for fatty, salty, and sweet foods.

These effects show up very well on the people who generally don’t consume spicy foods i.e people who aren’t familiar with the stimulus of the spices.

 

#8) Garlic

‘Allicin’ and ‘Ajoene’ are two exclusive ingredients present in garlic that send satiety signal to the brain lowering your Ghrelin levels – a hunger hormone that increases your appetite, improving your brain’s sensitivity to Leptin – a hunger hormone that decreases your appetite.

The lower your ghrelin levels are, the less hungry you’re going to feel.

Garlic also causes the release of another hormone called “norepinephrine” which fire-ups your metabolism aiding you in fat loss.

 

Conclusion

Blood sugar levels play a very important role in determining your hunger.

Harmful weight loss drugs and diet pills out there apparently are all just thermogenic and stimulants that work by increasing your body temperature (thermogenesis), stabilizing your blood sugar levels, firing up your metabolism, and killing your hunger. But they have numerous side effects associated with them.

My Top 8 Natural Appetite Suppressants are

1. Water.
2. Black Coffee/Caffeine.
3. Green Tea Extracts.
4. Apple Cider Vinegar.
5. High Fibre Foods.
6. Healthy Fats.
7. Spicy Foods.
8. Garlic.

which works similarly providing you with these benefits, coming out to be the best natural appetite suppressants without any hazardous effects.

 

References

https://www.ncbi.nlm.nih.gov/pubmed/10702779

https://www.ncbi.nlm.nih.gov/pubmed/10584049

https://www.ncbi.nlm.nih.gov/pubmed/22922604

https://www.ncbi.nlm.nih.gov/pubmed/19345452

https://www.ncbi.nlm.nih.gov/pubmed/11396693

https://www.sciencedirect.com/science/article/pii/S0899900704003041

https://www.ncbi.nlm.nih.gov/pubmed/10721886

https://www.purdue.edu/newsroom/research/2011/110425MattesPepper.html

https://www.sciencedirect.com/science/article/abs/pii/S0031938410004063