Weight loss always involves reduction of the caloric intake this can only be done in two ways: by burning more calories (through an increased metabolism or exercise) or by eating fewer calories. There is no other way to lose weight excess, no matter what anyone will tell you.
Natural appetite suppressants are not a myth, they exist and, fortunately, they also work. Find out all there is to know about them:
What are Natural Appetite Suppressants?
Natural appetite suppressants are natural substances or foods which suppress the sensation of hunger, helping you feel full for longer periods of time. They are becoming more and more sought because people are finally beginning to realize that some diets are very hard to keep. This is where natural appetite suppressants step in. They can control the cravings to stop you from overeating.
People are prone to failing on their diets because they still feel the craving sensation which is very hard to diminish. Natural appetite suppressants are the wisest choice for stopping these craving because they are natural therefore their composition does not include harmful ingredients.
Today’s natural appetite suppressants have come a very long way since the Kalahari Desert cactus named Hoodia Gordonii which was famous for its ability to slim down overweight people. Natural appetite suppressants of the present time are much more efficient, more honest and also more affordable. They provide consumers who are health-conscious a very realistic way to reduce the feeling of hunger and their cravings while safely pursuing a reduction in their caloric intake which will lead to a reduction of body fat.
Natural appetite suppressants don’t have to be restricted only to foods because supplements can also be natural suppressants of your appetite. Herbal natural appetite suppressants are available in tablets which don’t require a prescription and they’re usually reasonably priced. Another benefit of the natural supplements for reducing appetite is the fact that they have very few side effects and this makes them quite safe.
How to Avoid Hunger without Adding Calories?
Many diets usually fail because the dieters are having quite a hard time dealing with the feelings of hunger and cravings while they’re losing weight. They’ll eventually stop dieting because they are not able to tolerate the feeling of going hungry and they’ll reach for food, diverging from the diet. The feeling of hunger is very common in most diets, yet people often misconstrue such signals as signs that they must ingest food. But hunger is simply a natural response from our body which is telling us that it does not have enough calories to add more fat to the already existing stores of fat.
The key element to successful dieting is the use of natural appetite suppressants at this point in the diet. You should be able to rely on self-motivation and self-control, but if you can’t do it and the feeling of hunger is too strong, natural appetite suppressants are very helpful. Natural foods like fresh cabbage, pickles, water have the ability to signal our brain that we are full, yet adding only very few calories.
So, all in all, natural appetite suppressants can keep us on the right track with our diets by reducing the hunger which is normally associated with food restriction. When they are combined with healthy eating choices and sufficient workout, these natural appetite suppressants can help transform any diet into a great success. They will deliver the body fat loss without the hunger which is normally associated with a reduced food intake.
It’s recommended to eat nutritionally dense foods in order to compensate for the reduction of the total food intake. It’s also important to drink lots of water to help the body’s ability to metabolize in the most efficient way stored fats. Remember that a dehydrated body will tend to hold on to fat, and even though the people who are trying to lose weight do not want to bulk up on water weight, it’s critical to drink lots of water for the body to be able to let go of the stored fat.
Why do we Have Cravings?
When we’re thinking to control our appetite, we should first ask ourselves why we have these cravings in the first place. Usually, people who feel the need to eat sugar and carbs or snack foods tend to be chronically deficient in some minerals. For instance, a magnesium deficiency can turn the cravings in a villainous way. How can this be corrected? The answer is quite simple: we should eat full spectrum salt which can be found in Celtic Sea Salt, Royal Himalayan Salt or other natural salts. If the diet has already enough salt in it, we should consider adding a trace mineral supplement instead which will dramatically improve weight loss results.
Weight Loss and Nutritional Deficiency
One of the main mistakes people are making while trying to lose weight is reducing the nutritional intake as they also lessen the intake of calories and this is a crucial mistake. When we are working to lose weight, we must also increase the nutritional density of our diets to get more nutrients and at the same time fewer calories. We must drop all junk food, filler foods and also processed foods. In exchange, we should turn to high-density superfoods and nutritional supplements which have the ability to nourish our bodies while we’re eating fewer calories.
This simple thing is mainly the biggest secret of weight loss: eating more superfoods, drinking more water, taking more natural supplements. Only when our bodies are fully nourished with the essential nutrients and minerals, will it be willing to let go of the fats in the safest way possible.[1]
Foods and Drinks which Suppress the Appetite
Here’s a list of 29 natural appetite suppressants which will help you stay full and healthy while eating fewer calories:
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Almonds
It’s enough to eat just a handful of almonds to consume antioxidants, magnesium, and vitamin E. A study presented at the 2006 Obesity Society Annual Scientific Meeting has shown that almonds have the ability to increase the feeling of fullness and to help with weight management.
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Coffee
If you drink too much coffee, the effect might not be very pleasant because you can end up feeling jittery and nervous. On the other hand, a moderate amount of coffee can boost your metabolism and can also suppress the appetite. The secret is the caffeine from its composition along with the antioxidants found in the coffee beans.
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Ginger
Ginger root has been used for centuries by many cultures due to its great digestive benefits. Whether you consume it in the form of a smoothie or an Indian dish, it has stimulant effects which energize the body at the same time improving all digestive processes and making you less hungry.
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Avocado
Avocado is full of monounsaturated fat and fiber, and it can suppress appetite if it’s consumed in moderation. This is because the fruit sends signals to the brain telling it that the stomach is full.
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Cayenne Pepper
Recent research published in Physiology and Behavior tells us that it’s enough if you eat only half a teaspoon of cayenne pepper to boost your metabolism. This way, your body will burn an extra ten calories by itself. In the case of people who don’t usually eat spicy foods, adding cayenne pepper will cut up to 60 calories from the next meal. If you do this at two meals a day during a whole month, the result will be the loss of 4 pounds!
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Apples
Apples of all kinds and types have the ability to stop the hunger sensation, and this happens for many reasons. They’re filled with pectin and fiber which both help in feeling full. They also regulate the glucose levels from the blood, and they boost the energy levels. More than this, apples require quite a long chewing time, and this helps you slow down and gives your body enough time to realize that you no longer feel hungry.
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Eggs
According to lots of studies and research, having 1 or 2 eggs for breakfast will help you feel full over 24 hours. This will never happen if you only eat a bagel which has the same amount of calories.
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Water
Research proved that drinking an extra glass or two of water can suppress your appetite. Studies had demonstrated that people who drink two glasses of water before a meal ate up to 90 fewer calories than the person who were not doing the same thing.[2]
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Sweet Potatoes
Potatoes contain some special type of starch which can resist digestive enzymes, and this makes them stay in your stomach for longer periods of time, making you feel fuller. Potatoes are also full of vitamin A and vitamin C.
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Umeboshi Plums
Umeboshi plums are pickled plums which are incredibly tasty and can squash any sugar craving. They’ll shock your body with their sour taste, and you can find them at Asian groceries or any specialty store.
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Vegetable Soup
Eating a broth-based veggie soup will fill you up very quickly, and it will suppress your hunger while you consume a minimal number of calories. If you have a cup of this before your next meal or if you simply have a big bowl of tasty soup as the main course, you’ll see some results.
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Dark Chocolate
We’re pretty sure you adore chocolate, but it’s possible that you have no control over it. If this is your case, you can try to slowly savor 1 or 2 pieces of dark chocolate with at least 70% cocoa in its composition. This will help you with your cravings lowering them because the bitter taste will signal the body to decrease appetite. The steric acid which is found in dark chocolate will slow digestive processes and will help you feel full for a longer period.
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Tofu
Tofu is quite a rich plant-based protein source, and it’s also high in genistein (an isoflavone known to suppress appetite and lower the food intake). Try adding some tasty tofu to a healthy stir-fry.
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Wasabi
You might have noticed that when you eat sushi, it doesn’t seem to take a large quantity to make you feel full. This is due to the healthy fish from sushi and also because of the spicy green wasabi. Its spiciness can suppress your appetite, and it also has anti-inflammatory properties.
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Green Tea
Green tea is very helpful if you want to stop the mindless snacking. According to nutritionists, the catechins from green tea help to inhibit the movement of glucose into fat cells. The effect will be an optimization of blood sugar levels and prevention of high insulin and fat storage. It’s important to remember the fact that when your blood sugar levels are stable, your hunger will not be very strong.
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Oatmeal
Oatmeal might be high in carbs, but the carbs from its composition are very slow-digesting and will keep you feeling full for a very extended period of time. They suppress the hunger hormone called ghrelin. It’s also quite low on the glycemic index.
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Veggie Juices
Vegetable juice has the great ability to fill you up, and if you drink a glass of veggie juice before a meal, you’ll end up eating 135 fewer calories, according to studies. It’s important only to drink the low-sodium types because they’re less likely to give you a bloating sensation.
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Green Leafy Veggies
Green leafy vegetables are highly nutritious and will fill you up for hours. These fibrous green veggies such as spinach, kale, Swiss chard are both delicious and hunger suppressants.
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Salmon, Tuna, Herring
Salmon is very high in Omega-3 fatty acids, and our body increases the amount of leptin hormone from our systems when we eat it. Leptin is a hormone which suppresses the feeling of hunger, and it’s perfect for weight loss. Tuna and herring will have the same effect because they also contain Omega-3 Fatty acids.
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Cinnamon
You can add the delicious cinnamon over your cereal, fruit, oatmeal, or even in your coffee or tea. Cinnamon, ginger and also cloves they all have the ability to lower our blood sugar levels which leads to appetite control.
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Skim Milk
During PMS, a woman’s cravings are terrible. Skim milk can help in such cases, and research has shown that women who drink at least one dairy a day about two weeks before menstruation experience a big decrease in their cravings for processed carbs and junk food.
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Hot Sauce
Hot sauce is a great appetite suppressor and the hotter, the better. Sprinkle some Tabasco over your meal because the spiciness will keep you from overeating and to feel full for longer periods of time.
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Flax Seeds
Flax seeds’ composition includes lots of essential fatty acids and a soluble fiber, therefore, they’re the perfect addition to salads, yogurts, and smoothies. They keep you both full and fueled.
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Salads
A small salad before a meal can do miracles because it will keep away the food monster inside you. A cup or 2 of fresh veggies is all you need to signal your brain that your stomach is full and that you’re getting calories and nutrition. It takes about 20 minutes for these signals to reach the brain, so it’s perfect if you eat a small salad before the main course.
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Whey Protein
Protein is perfect for appetite suppression, and whey protein is the best. Studies showed that having a liquid meal with whey protein before a meal will lead to a significantly lower consumption of calories during that next meal.[3]
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Grapefruit
Grapefruit lowers the post meal levels of insulin, regulating the blood sugar levels and helping with fat metabolism. So you can eat a juicy grapefruit with your meal for great results.
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Mint
The smell of mint is calming and an effective appetite suppressant. You should try burning a mint-flavored candle or drinking some mint tea if you’re trying to cut back on overeating.
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Chia Seeds
They’re an excellent source of fiber, protein and also Omega-3 fatty acids which can all help suppress hunger. They’re a right diet tool because mixing them with water will result in the swelling of the seeds and filling tour stomach.[4]
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Beans, lentils, chickpeas
They’re all protein-rich superfoods which also contain fiber and lots of antioxidants, iron, and vitamins from the B complex. A study published in the journal Obesity found that people are up to 31% more satisfied after a meal if it contains beans because they’re natural appetite suppressants.[5][6]
Vitamins and Natural Supplements which Suppress Appetite
One of the most beneficial effects of vitamins for the body is their ability to help control hunger. Some vitamins naturally control appetite, and they also reduce body fat, at the same time boosting the metabolism. They provide a very healthy way to decrease the hunger sensation, also allowing sustained satiety on a lower intake of calories.
B complex group of vitamins supply the body with some adequate levels of nutrients and vitamins B2, B3, B5, and B6 can control appetite and hunger, regulating the metabolism and encouraging a normal functioning of all thyroid processes. Vitamins B also regulates the blood sugar levels, and they play a crucial role in energy production.
Vitamin C also has lots of benefits for our health, including the ability to suppress cravings, appetite, and even addictions. The most active vitamin C for appetite control is buffered Vitamin C and its composition also include magnesium and calcium. This form of vitamin C can monitor weight due to its anti-addictive properties. It can also help counteract some serious food cravings, food reactions and also symptoms of withdrawal.
Omega-3 fatty acids are the most useful appetite reducers and weight managers. They provide our bodies with the essential nutrients which compensate a decreased level of calories from diets. Eating foods and supplements rich in Omega-3 fatty acids will result in a considerable reduction of hunger and appetite. They also have benefits for the brain and heart, improving neurological functions and fighting heart disease.
The best natural appetite suppressant supplements on today’s market are made with pine nut oil in their composition. Pine nuts contain pinoleic acid, an incredibly strong appetite and hunger modulator.
Appetite Suppressing Advice
Types of Hunger and Ways to Control Them
Real Hunger
This is, of course, the most important type of hunger, and its symptoms include shakiness due to low blood sugar levels, headache, less energy, grumbling stomach. This happens because we wait too long between meals. We are advised to eat small healthy meals with lots of nutrients more than only three times a day.
TV Hunger
A review of studies from American Journal of Clinical Nutrition from 2013 found out that eating when distracted lead people to consume more calories and it does not at all help with suppressing appetite. So, think twice before you get all comfy in front of the TV with a large pizza next to you.
Bored Hunger
Boredom eating is something we all do, even if we admit it or not. It’s recommended to reframe boredom into something else such as relaxation time such as reading, going out, talking to a friend and so on.
Angry Hunger
This happens when you’re angry, and your blood sugar decreases causing irritability. When you’re angry, it’s best if you have fruit to restore your blood sugar levels.
Afternoon Hunger
About 3 p.m. our energy levels are dipping, and we start to anticipate the end of the work day, and we might begin to feel hungry again since it’s been a few hours since lunch. In this case, we can have a quick high-protein snack which will make us feel full and will reduce the amount of food we’ll eat during the next meal. Nuts or yogurt should do the trick.
Stress Hunger
When we’re stressed, we’re less picky about what we eat, and we’re most likely to make indulgent food choices. So, finding a different stress-reduction technique like exercising is quite a smart move. On the other hand, a study from 2013 proved that stress eaters usually eat more food when they’re stressed, but they naturally tend to eat less when they’re feeling ok. So, we have a balance, therefore – no weight gain.
PMS Hunger
As discussed earlier in the article, hormone changes can also trigger craving and hunger which can be reduced by consuming at least one dairy a day about two weeks before menstruation.
Eye Hunger
This is also called “because it’s there” hunger. If you keep a tray of cookies on your table, it’s more likely to have a bite every time you walk by it. So, don’t always keep snacks around each room of your house. Avoiding the temptation is better than fighting it.
Celebration Hunger
Eating out with family and friends for special occasions is not a bad thing, but if you’re trying to lose some weight you might reconsider. You could also celebrate your sister’s birthday with a movie, or a visit to the salon.
5 Simple Appetite-control Strategies
- Add vinegar to your meals
Vinegar has been shown to lower the glycemic index, therefore, it helps to metabolize the food slower, and it doesn’t have a lot of calories.
- Eat when you don’t feel hungry
When you’re famished you’ll overeat; then you’ll feel full, but your insulin levels will spike causing you to feel drained and hungry again. If you eat when you’re not hungry, you’ll naturally eat less and slower.
- Replace liquid calories with water
Juice or soda won’t fill you up, and their rapid digestion will only cause insulin spikes. Stick to still or sparkling water, and you can flavor it with strawberries, lemon or cucumber.
- Eat slowly
When you eat and swallow very fast, there is a significant delay before you feel full and satiation. This delay is around 10-30 minutes, and because of it, we tend to eat more and more… anyway, more than we need to. The faster we eat, the more we’ll consume. Specialists advise us to chew each bite for as long as possible because this allows the mind to catch up with the stomach. We’ll also enjoy our meal more.
- Have small, flavorless snacks between meals
Some unsalted almonds between meals will drastically reduce the appetite; it also works if you drink a glass of water instead of snacking.
The Bottom Line on Suppressing Appetite
Appetite can be controlled with various foods, drinks, and natural supplements. It’s also important to view the weight loss process as more than just a simple way of tricking the body into eating a reduced amount of food. A successful reduction of body fat must always include regular exercise, enhancing of lean body mass, reduction of the total caloric intake and an increasement in hydration and nutritional superfoods.
Without all of these, sustained weight loss won’t be possible and achieving the best results requires changes in your diet and your entire lifestyle. You won’t regret taking this path, and you’ll find out that indeed natural appetite suppressants will make your journey much easier.
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