We all know that people come in all sizes and shapes. Some may be fat, some overweight, and others are obese. The big difference between all of them is their “diet.” When we say diet, we usually think about fat-free foods, diet sodas, sugar-free desserts, and calorie-restricted edibles. However, some people believe they must starve or abandon their favourite foods forever to stay fit and lose weight.
Naturally Occurring Appetite Suppressants
Enjoying food is one of life’s greatest pleasures. However, if you want to maintain a healthy weight, opt for meals and drinks that keep you satiated for longer hours. We must choose foods that do not harm our physical and mental health.
Here is a list of 15 natural appetite suppressants that help you lose weight without any side effects.
Water is essential for survival. But did you know that our body is almost 60 percent water?
People who drink more water have lean figures and have fewer chances of becoming obese or dehydrated. That’s one of the reasons why it is essential to consume adequate amounts of water. Make sure you have at least 8 to 10 glasses of water every day.
02: Green tea (or green tea extract)
Green tea is among the healthiest of beverages, thanks to its powerful antioxidants. Some people like consuming green tea extract, whereas others choose the supplement form. Green tea boosts metabolism and helps lose stubborn fat. Regular consumption of green tea can help you achieve long-term weight loss.
03: Dark chocolate
Dark chocolate comprises plenty of healthy nutrients and antioxidants. Various studies indicate that dark chocolate improves health and reduces the risks of a heart attack.
Moreover, dark chocolate regulates blood sugar levels, controls appetite, and curbs cravings. Eating dark chocolate will make you eat less. A bar of dark chocolate offers more benefits than a bar of regular milk chocolate.
Since coffee contains caffeine, it keeps your appetite in control. Sipping a cup of coffee before your meal can influence hormones that regulate appetite, reducing hunger. A moderate amount of coffee can help you eat less throughout the day. However, do not consume excessive coffee, or it will disrupt your sleep pattern. Lack of sleep can make you gain more weight as you tend to eat more because of hormone imbalances.
Gymnema Sylvestre is a woody vine (a plant) native to India, China, Australia, and the Middle East. It works by blocking sweet receptors on your taste buds, preventing you from consuming excessive calories. Thanks to a consistent calorie deficit, it promotes weight loss.
Ginger is both a spice and a stimulant which adds great flavor to both sweet and savory dishes. Ginger is a popular ingredient in soups, curries, and even cookies. This gift of nature is famous for stimulating the digestive system and relieves nausea.
Another potential benefit of ginger is that it regulates appetite and decreases inflammation. Consuming ginger at breakfast can successfully reduce appetite. Just add 2 grams of ginger to your breakfast every morning to reap its benefits throughout the day. You can drink ginger tea or consume it in its powdered form.
07: 5-HTP (or Griffonia Simplicifolia)
Although 5-HTP sounds like a character from a sci-fi movie, it refers to an amino acid that the body produces. Its full name is 5-hydroxytryptophan, and it’s a predecessor of serotonin, which is responsible for regulating moods. According to a study, 20 people who consumed 750 mg of 5-HTP supplement and ate fewer carbs and less fat, eventually lost more weight than participants who did not consume the supplement.
08: Caralluma Fimbriata
Caralluma Fimbriata is an edible cactus that grows abundantly in India. It is a favorite food of the native Indians for thousands of years. Caralluma Fimbriata is useful for suppressing appetite and quenching thirst for prolonged hours. The plant usually blooms in late summer and also occurs in Africa and the Middle East. Extracts of this plant help you lose weight, build endurance, and suppress appetite.
The herb is available as a supplement, but it is also available in its leaf or seed form. Fenugreek is also a popular element in Ayurveda medicine, an ancient medicine system. The ground seeds are rich in fiber and may smell like maple. Thanks to its fiber content, it promotes proper digestion and helps you lose weight.
Increasing the amount of fiber in your daily diet is excellent for improving your metabolism and managing weight. Glucomannan is one of the most potent appetite suppressants and a naturally occurring water-soluble dietary fiber present in the konjac throughout Asia. Konjac is the main ingredient in the zero-calorie, translucent shirataki noodles, a popular item of Japanese cuisine. Since it keeps you satiated for prolonged hours, it reduces appetite and limits your calorie intake.
Conjugated linoleic acid (or CLA) is a natural trans-fat present in meat and dairy. This fatty acid is common and is famous as a crucial weight loss diet supplement. CLA boosts the natural fat burning process and blocks fat absorption.
However, avoid consuming CLA in large doses, as excessive consumption leads to digestive issues, insulin resistance, and oxidative stress.
12: Garcinia cambogia
Garcinia cambogia, or the Malabar tamarind, is a tropical fruit from India and countries of Southeast Asia. It contains hydroxycitric acid (HCA), which is famous for its weight loss benefits. Some studies reveal that it reduces appetite, blocks the production of fat, and lowers body weight. The natural appetite suppressant also regulates blood sugar levels.
13: Yerba mate
Yerba mate is a plant native to South America. It contains large amounts of caffeine, which is why most people consume it as a tea. You can use its stem and leaves for preparing a hot cup of tea that boosts metabolism and reduces weight.
In a small study, women who consumed 2 grams of yerba mate before cycling for half an hour showed an increase in their metabolism levels. Not only that, but the participants also had higher energy levels and improved concentration with reduced appetite.
Cayenne belongs to a flowering plant that is closely related to bell peppers and jalapeños. They are mainly present in Central and South American countries, such as Mexico. It reduces the production of ghrelin, which is a hunger hormone. If you like your food spicy, having your meals with a kick of cayenne could boost your metabolism and reduce appetite.
Cinnamon is a popular spice that is used all over the world. Most people use it for baking their favourite cake and pies. However, another well-known benefit of cinnamon is that it regulates appetite.
The spice boosts metabolism and helps burn body fat also regulate blood sugar levels, and prevent sugar cravings. Cinnamon promotes satiety, which means you feel less hungry throughout the day. The powerful antioxidants in cinnamon make it super-healthy and a must-have ingredient to add to your meals.
For people who find it hard to lose weight, limiting food intake is a lifelong struggle. With these 15 natural appetite suppressants, you can successfully boost your weight loss efforts.
Before using any supplement, make sure you discuss it with a registered dietitian or your doctor. The natural suppressants in this post can help you achieve your weight loss goals, without experiencing any severe side effects. Don’t forget to incorporate exercise into your daily regime for maximizing the benefits of your diet.