Best Appetite Suppressants For Weight Loss

There are many safe and effective options of appetite suppressants you can choose and consume in your weight loss journey to help you shed those extra pounds. According to a study published in the 2012 Harvard Health publishing, obesity is a common modern epidemic in the United States with two in every three American adults obese, and now it’s gradually shifting to children. There are several options, including natural ones that can help keep you satiated, such as certain foods, teas, and even supplements. A few of them may be right there in your kitchen or the nearby store. Other people go for surgery, fad diets or spooky diet pills, but here we’ll be walking you through the best appetite suppressants for weight loss that’ll render you a healthy and sustainable weight loss experience.

Before making any changes to your diet, it’ll be ideal to discuss with a healthcare provider, especially in case you’re struggling with a health condition that’s relevant to the changes.

If you come across any appetite suppressant claiming to be a quick fix, watch out! Take a vigorous inventory of the potential side effects.

Make sure to get any supplement or herb only from a reputable brand if you confirm that it’s reliable enough.

Water

Perhaps you know how essential drinking water is for your overall health as opposed to drinking sugary products such as sodas and fruit juices.

So how good is water for you? There are absolutely no calories in water, and according to recommendations of the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, you have to make water a primary beverage in your life.

Drinking adequate water regularly, gets you filled up, and that leads to a feeling of fullness which dissuades you from eating more. In a study published back in 2016 in the Annals of Family Medicine that connected dehydration to obesity, it was found that adults with far above-average body mass indexes (BMIs) take less drinking water, which is hydrating to them.

Water, unlike a snack, serves as a healthy alternative for taming hunger. Try sipping a glass of water and that hunger will wait for about 30 minutes. However, water can’t really get the hunger to go, but it suppresses it for some time though drinking water regularly keeps your desire for food suppressed sustainably. But when it comes to feeling thirsty, water quenches the thirst instantly.

To put it clearly, meals and snacks remain what they are as water can’t replace them. The nutrients your body needs from a balanced diet are inevitable.

2. Dark chocolate

In case you weren’t aware, dark chocolate has the potency to reduce your desire to eat more. The same isn’t true about milk chocolate.

In a 2011 study published in the Nutrition & Diabetes site, 16 healthy men took a test that had to eat either dark or milk chocolate. The results revealed that those who ate dark chocolate got more satisfied and felt less desiring of more sweets which made them eat less overall. Those who ate milk chocolate ate more by far.

There are no standards from the FDA stipulating how the label “dark chocolate,” ought to be. However, typically there are no milk solids in dark chocolates. Unlike milk chocolate, they come with superior percentages of cacao. In the study above, the dark chocolate was 70 percent cacao.

One exciting thing about a sweet chocolate treat is that you can look for that which doesn’t contain excess calories by simply going for chocolate with a high percentage of cacao. Those ones are also generally low in cane sugar content.

Besides, having a piece of dark chocolate at the end of meals also makes sense.

3. Fenugreek

The Fenugreek herb appears in recipes, especially in Indian cuisine. The seed or leaf is a great herbal supplement that Ayurveda incorporates as an Indian medical herb with centuries of history. It contains ground seeds that appear dried with maple syrup fragrance.

In a study done in 2009, Fenugreek has the ability to suppress appetite by helping to keep food in the stomach much longer as well as carbohydrate and fat absorption. When that happens, a person’s appetite gets decreased while their blood sugar is regulated.

In a study to determine the effectiveness of fenugreek, participants who ingested 8 grams of fenugreek fiber ate less food after and also were satisfied for a much longer time compared to the participants that ate only about 4 grams or not any.

Being a super health natural herb, fenugreek is associated with few or no side effects.

4. Gymnema

Have you been thinking of reducing your sugar intake? Gymnema is one of the best appetite suppressants for weight loss you can take to eliminate sugar. In Australia, India, and some regions of Africa, Gymnema sylvstre is a native plant. It’s referred to as “gurmar,” in Hindi and its English translation, “destroyer of sugar,” reveals everything about its role on appetite in the human body.

How does it deter you from sugar cravings? With the presence of gurmarin, Gymnema’s most active component in your system, your body refrains from yearning for tasty, sweet and bitter foods.

Another function of Gymnema is to help regulate your body’s carb and fat metabolism. In 2014, a study review conducted by the National Center for Biotechnology Information found that gymnemic acid, a compound in gymnema that contains anti-diabetic properties causes the body to lose weight and prevent the absorption of glucose.

You can find Gymnema in the market in the form of powder, tea and capsule. Note that your healthcare provider has to be involved to ascertain the dosage of the herbal supplements you should take.

5. 5-HTP

Your body makes an amino acid referred to as 5-HTP fully called 5-hydroxytryptophan. It’s an antecedent of the chemical serotonin, charged with regulating your moods. Though further research is necessary on the effects of serotonin or satiety, the research done on the chemical suggests that when you boost serotonin levels, appetite gets suppressed.

In a small study in 1998, later reviewed medically by Timothy J. Legg, PhD, PsyD 20 people took 750 milligrams of 5-HTP daily and developed less appetite for carbohydrate and fat. That caused them to lose weight unlike the people that never took the supplement.5-HTP comes from Griffonia simplicifolia Baill, a medicinal West African plant whose seeds have the amino acid which you can take in supplement form.

6. Green tea extract

The benefits of consuming green tea which includes antioxidants, makes it one of the “ healthiest beverages on the planet”. With the green tea extract, which is tea in its most concentrated form, your metabolism receives a boost and reflects significantly in the weight you lose via fat burn.

What gives the green tea extract all the potency to your body experiences from it, is the caffeine and catechins it contains and especially EGCG (epigallocatechin gallate). The stimulant effect of caffeine and EGCG on your body may lead to fat and calorie burn.

A mixture of green tea extract with other ingredients, such as soluble fibers, may help in limiting appetite. Your best plan is to consume less than 338 milligrams of solid EGCG every day. It can also be less than 704 milligrams when mixed with green tea. You don’t have to go for up to 800 milligrams of EGCG doses because your liver may suffer damage as a result.

7. Caralluma fimbriata

It may be time you eat a diet with more cactus.

Native to India, the burgundy-colored cactus called Caralluma Fimbriata is known to be effective against hunger for long periods. The plant is full of active compounds for improving serotonin circulation in your brain and may help limit the amount of your carbohydrate intake, hence, suppressing your appetite.

In a small study published in 2013 according to the NCBI, healthy people were given Caralluma Fimbriata in 1,000 milligrams per day for 3 months. They were to follow a particular diet too alongside a specific exercise program. In the course, they lost a lot of weight, including the mid-section more than the people that didn’t consume the supplement.

As of now, further research on the side effects of Caralluma Fimbriata is essential. However, as per suggestions from existing studies, no averse effects are known just yet. FDA lists the supplement as Generally Recognized as Safe. The dosage recommended is 500 milligrams two times daily.

8. Ginger

Ginder is widely consumed around the world, and apart from its potent properties, it flavors foods and makes a strong presence from sweet, savory dishes, cookies, curries as well as soups. Besides, in tea form, you can also enjoy this zesty rhizome roots. Ginger has a strong stimulant effect on your digestive system in addition to helping ease nausea. Apart from that, ginger also has a regulatory function on your appetite, which is great.

In a 2012 study, men were given ginger to consume at breakfast and after, it took them about three hours longer with less appetite than those who never ate the ginger at all. In the study, they drank hot water containing 2 grams of powdered dried ginger as tea. Ginger is not viewed as super potent, healthy and safe, it also has no known side effects in tea, tincture, capsule or whole food form.

9. Coffee

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Weight loss gives you a strong reason to feel great about drinking coffee. With caffeine in coffee, it can help your body lose some of those extra pounds and also curb your appetite.

According to a research the International Food Sciences and Research published, if you resort to drinking coffee just before you eat, it can help make your stomach less full by having an effect on the hormones controlling appetite, and cravings. Your moderate morning coffee intake can also be the reason you can eat less food in the day.

An intake of 200 milligrams of caffeine is equivalent to 2 cups of coffee which are recommended for you. But note that caffeine levels vary per coffee drink.

Though good for curbing your appetite, the sides of caffeine are many and include the potential for anxiety, restlessness, disrupted sleep, and heart palpitations.

10. Glucomannan

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Digestive health and metabolism lead to weight loss and maintenance, and if you increase your fiber intake by consuming Glucomannan, that’s the result you’ll get.

Glucomannan which is found in konjac is a water-soluble fiber that enriches diets. Also called elephant yam, Asians grow the root throughout the continent, and if you eat low-calorie shirataki noodles (translucent noodles used in Japanese dishes), then you’re consuming Glucomannan. Since glucomannan easily absorbs water, the dietary fiber can go right down to your colon without much digestion. While in your GI tract, glucomannan spends some time in your stomach, delaying it from being emptied sooner and also delaying hunger.

This could help you curb the amount of food and the times you eat. Such results generate weight loss. Presently, there’s a need for enough studies to ascertain the significant connection between glucomannan and hunger, fullness and weight loss.

In an NCBI study published in 2005, consuming glucomannan supplements worked quite well in reducing weight via a calorie reduction diet plan as opposed to placebo. You may take 2 to 3 gram doses, as a beginner, but it makes sense to start with 1 gram progress with time.

As an aside, 1 or 2 glasses of water are okay for the supplement considering that glucomannan can choke you if its expansion happens on its way to your stomach.

The bottom line

Moderating your eating habits might not be a walk in the park, but it’s possible to go through the program successfully as many people like you have lost weight with these appetite suppressants. However, restricting food intake too much can result in a relapse of overeating. Simply eat a healthy amount of the right food types for appetite suppression, and they’ll help you reduce that daily hunger and food cravings. With these 10 best appetite suppressants for weight loss discussed above, your options for reducing your cravings and losing weight are many. Whatever suppressants you choose for your weight loss journey, discuss it with a healthcare provider or dietitian in order to take only informed decisions on any major changes you may take on your diet or supplements.