If you’re trying to lose or maintain your weight, you may need an appetite suppressant. Here are the top 10 natural appetite suppressants you can use every day.
Trying to lose weight or stay in shape can be difficult if you always feel hungry. Fortunately, using an appetite suppressant can help curb your hunger. So you don’t consume large amounts of food, especially unhealthy foods.
Here are 10 of the best natural suppressants you can use to ward off hunger pangs.
The Best Appetite Suppressant: Water
One of the best appetite suppressants that are easy to find and free to drink is a tall glass of water.
Sometimes when you think you’re experiencing hunger pains, your body is actually dehydrated. The hypothalamus gland is responsible for regulating both hunger and thirst. And so it can be easily confused when you’re dehydrated.
Mild dehydration symptoms can mirror hunger, so if you feel hungry, drink a glass of water and wait a few minutes. Your hunger pangs may suddenly go away as your body receives the fluids it needs.
To ensure you stay hydrated, drink at least eight glasses of water per day. Also, drink a glass of water before meals to prevent overeating during them.
Another drink that can help suppress your appetite is coffee. Decaffeinated coffee has been shown in studies to help reduce appetites. And also increase the production of an amino acid called pancreatic peptide YY.
The small intestine secretes this amino acid. It suppresses hunger symptoms in some studies.
Caffeinated coffee can also help reduce hunger and boost metabolism levels.
By boosting the metabolism and oxidizing fat, which means to burn fat as fuel. Coffee can burn calories as well as suppress food cravings. Along with keeping hunger pangs away, you could lose some weight by drinking your favorite morning beverage.
India and China have been using Ginger root for holistic medicine in the past centuries.
Along with helping to settle stomachs, it also has the ability to reduce feels of hunger. The root can be added to Chinese or Indian dishes or drinking ginger tea can help suppress appetites.
Gingerol is the active ingredient in ginger root. It can help people lose weight, as well as act as a great appetite suppressant.
The two hormones responsible for suppressing hunger, dopamine, and norepinephrine. Also react positively to ginger root to reduce appetites.
The root also improves the body’s metabolism and has a cleansing effect. So at the same time, it can help remove built up toxins in the body.
Ginger also contains several minerals which improve energy levels. And help boost the immune system.
Consuming liquid proteins is a good way to reduce appetites, but some do the job better than others. Whey protein, which is available as a powder to make protein shakes or smoothies. Is often used by bodybuilders to gain weight. But it can also control appetites for those trying to lose weight.
Whey is one of the two proteins in milk, or it’s produced during the cheese making process. Research shows that whey is better than casein or soy for suppressing appetites. Which may be because of a peptide called GMP or glycomacropeptide.
While the process isn’t fully understood, other research shows that whey protein not only helps people lose weight. And also it doesn’t cause losses of lean muscle mass.
Avocado is a natural appetite stimulant. But consumed in moderate amounts.
This is because avocados are high in fat.
They are also well-known for their heart-healthy benefits.
Avocados contain oleic acid, which is also referred to as Omega-9. That is also found in foods like nuts and olive oil. This monounsaturated fat sends messages to the brain that you’re full after you’ve consumed avocados or other foods containing it.
It works by producing a compound in the small intestine called oleoylethanolamide. This compound controls hunger by sending signals to the brain that you’ve had enough to eat.
Along with being an appetite suppressant. Consuming avocados and other foods with oleic acid can also benefit diabetics. Because it helps to lower glucose and insulin levels.
Green tea is one of the most beneficial drinks on Earth. It can help people lose weight as well as reduce their appetites.
The caffeine in green tea, which can be higher than other beverages like coffee or soda, helps to control appetites.
However, it is the fat burning properties for which the tea is most famous for.
The caffeine contains, plus the main antioxidant in the tea, EGCG. Can produce more of the hormone norepinephrine. This hormone can signal the brain to break down fat cells. This helps fat to go through the bloodstream. And provide energy for the body.
Studies show that drinking green tea and working out can help people lose more weight. Than just workouts alone.
Depending on the person, green tea drinkers can lose anywhere from three to eight percent more weight. As compared to those who only exercise.
If you like eating spicy foods, you could be helping to suppress the hunger pangs that can cause you to overeat.
Studies show that consuming red peppers can help curb hunger. Especially for people who do not normally eat spicy foods.
The capsaicin in peppers, which is what provides their heat. Helps reduce people’s appetites and cause them to burn more calories because it increases the body’s metabolism. The peppers care consumed in foods or pill form. But the study found it was better to consume it in food.
The burning effect in the mouth helps trigger the digestive processes. This is because it increases the body’s temperature, metabolism, and appetite control. In the study, one gram or half a teaspoon of red pepper was enough to set off these responses.
Chocolate lovers can rejoice! Their favorite food has was helps control their appetites according to studies. However, it isn’t just any chocolate, but dark chocolate that contains at least 70% cocoa. But higher amounts are better for the other benefits of the chocolate.
The slight bitterness in dark chocolate is the main reason it can act as a suppressant. Researchers have concluded that the taste or smell of dark chocolate reduces the production of the hormone ghrelin. Ghrelin, the “hunger hormone” stimulates the appetite. However, dark chocolate can counteract that effect.
The slightly bitter flavor also reduces the rate at which the stomach empties by up to 30%. It helps people fill fuller longer. So they may not experience food cravings for up to four hours after they’ve eaten the chocolate. In addition, it helps to reduce the absorption of sugar into the bloodstream. And prevent the overproduction of insulin.
Sometimes you don’t need to consume a food or spice to enjoy its positive effects.
Consuming peppermint tea can help calm the stomach if you’re having digestive issues. Additionally, merely smelling the herb has shown in studies to help reduce hunger pangs.
In a two-week study, some of the participants inhaled the scent of the herb every two hours during the day. The results showed they ate fewer calories, less fat, less saturated fat, and less sugar. As compared to those participants who didn’t inhale the peppermint.
Another study found that chewing peppermint flavored gum had much the same effects. Participants who chewed the gum ate fewer calories. And male participants said they were not as hungry after chewing peppermint gum.
Apple Cider Vinegar
The acetate acid found in the vinegar acts to promote feelings of satiety. It does so by reducing how blood sugar responds to food.
After consuming a meal, your blood sugar usually increases. And then it falls after a couple of hours making you feel hungry again. However, studies involving apple cider vinegar show that this response is reduced when vinegar was added to the meal.
It seems to work by blocking enzymes responsible for breaking down carbohydrates in food. When the carbohydrates were not broken down, their calories could not be absorbed by the body. Also, people who drank solutions of apple cider vinegar and water before bed. Had experienced a 5% reduction in their blood sugar levels.
Benefits of Natural Suppressants
Studies have shown that using naturals foods or drinks to reduce food cravings. Can help people lose weight by increasing their metabolism. Which also helps to burn calories.
Furthermore, since they are natural, you don’t need to worry about the side effects of chemicals. With which you may not be familiar.
Whether you drink coffee, green tea, or add avocados to your salad. The feelings of being sated for longer prevents you from consuming salt and sugar-laden foods. A few hours after you’ve eaten a meal. You may not feel hungry between meals, which can help you lose or maintain your weight.
With foods like avocados or nuts, you don’t want to overindulge in them because they can be dense in calories. However, eating them occasionally can help reduce food cravings. It will also help prevent overeating during meals and indulge in snack foods between them.