When you are trying to lose weight the hardest part can be suppressing your hunger and reducing your food cravings. Anyone who has ever uttered the words “my diet starts tomorrow,” knows that controlling hunger and appetite can be difficult.
Food cravings are an intense, uncontrollable physiological desire for a type of food not needed or required to sustain life.
Overweight conditions are the result of physiological addiction to food cravings creating a sense of “false hunger.”
A nibble on a cookie here and a handful of chips there don’t sound like diet-killers, but don’t be fooled. The USDA’s Agricultural Research Service says snacking and “impulse eats” adds up to 31-32% of our daily calories. That’s 923 calories for men and 624 calories for women.
Natural appetite suppressants and appetite suppressant pills, as long as they are safe to consume, can help you curb your food cravings and get your hunger under control.
Rather than tricking your body into thinking it’s not hungry, natural appetite supplements work with the body to rebalance your system so that you aren’t feeling hungry at inappropriate times.
You do not have to worry because you will not feel weak or nausea because you have not eaten enough. These appetite suppressants help you suppress feelings of hunger when you have simply eaten enough to sustain a healthy amount of energy.
The 11 Best Appetite Suppressants (Pills, Herbs, and Supplements)
There are several best appetite suppressants which can help you lose weight without feeling hungry. They are far safer to use than prescription appetite suppressants because they use naturally occurring herbs, vitamins, and extracts in their formulation.
These can be used effectively over time, without worrying about frightening side effects.
Most appetite suppressants can be divided into two categories: ones that trick your stomach or ones that trick your brain into feeling full. When you feel full, you are less inclined to eat. When you are less willing to eat, you lose weight.
But which appetite suppressants work best?
Here are some of the best appetite suppressant supplements in both categories:
Appetite Suppressants That Trick Your Brain
Instead of simply mimicking the effects of food in your digestive system, these appetite suppressants alter chemical signals to and from your brain.
1. Chromium
This essential mineral has been associated with weight loss for decades. However, only recently have these properties been thoroughly researched.
A study published in Diabetes Technology & Therapeutics showed when women were given chromium, they ate 365 fewer calories each day. This calorie deficit can amount to over three pounds lost each month.
Chromium is not usually found in multivitamins, but there are certain dietary and weight loss supplements that include it, such as PhenQ.
2. Conjugated Linoleic Acid (CLA)
Conjugated Linoleic Acid, or known as CLA, is an organic fatty-acid which is crucial to the fundamental functioning of your body.
Natural scientists have developed a proprietary process that converts the linoleic acid of pure safflower oil into Conjugated linoleic acid, and this can be of immense benefit as a dietary supplement.
3. HCG Hormone
HCG (Human Chorionic Gonadotropin) is a type of hormone that has proved to be very effective to tackle and reset the hypothalamic gland. This gland is responsible for controlling the place where the body stores fat.
The HCG hormone works by suppressing hunger and triggering the body to use fat for fuel. An ideal HCG diet plan should restrict you from eating only 500 calories in a day, and this should come from organic or foods that are not processed.
This hormone usually comes in the form of weight loss drops.
4. Saffron Extract
Saffron Extract has long been used by traditional medical practitioners in the early times to cure several health conditions which include asthma, heartburn, and cramps.
However, it was only recently when certain researchers have discovered that the product is effective in suppressing appetite and promoting weight loss.
The consumption of saffron extract regularly has been shown to increase the levels of serotonin inside your brain. This is one chemical that has been associated with our mood swings and appetite for a long time.
Binge eating is directly linked with low serotonin levels inside our brain. Once serotonin levels have increased, the mood of the person is better and less likely to indulge in emotional eating.
This is why saffron extract is being hailed as an excellent natural product that suppresses the appetite.
5. Garcinia Cambogia
Studies show that the Garcinia Cambogia extract is one of the most effective natural foods out there.
It has been used by populations in Southeast Asia as a traditional medicine for thousands of years.
A study by the Journal of International Medical Research noted that Garcinia Cambogia helped people to lose more weight on average.
In this clinical trial, two groups of overweight patients took part. One group were given 300mg of Garcinia Cambogia a day, and the other control group was not given any Garcinia Cambogia.
The patients who were taking the natural supplement lost 8 lbs more weight on average than those who weren’t.
The ‘miracle ingredient’ in Garcinia Cambogia is found in the rind of this pumpkin shaped fruit. The exciting breakthrough came when they discovered that Hydroxycitric Acid (HCA) could be extracted from this natural source.
This extract is removed from the rind through a short process, which allows for healthier weight loss. Seek an HCA level of 50% for any pills that you take.
The HCA works by launching a triple attack on the enemies of dieters. This element suppresses your appetite, makes you feel more confident, and stops carbs being turned into fat.
HCA also increases the production of serotonin, or the ‘happy hormone,’ in your body. This helps keep you feeling self-confident, happy and satisfied.
This feeling of well-being will, in turn, stop you from binge-eating, filling up on sugary, fatty snacks, or eating between meals. It will help give you the will-power to stick to a healthier diet.
6. 5-HTP
5-HTP is a more complex form of tryptophan and a precursor to the neurotransmitter serotonin that is produced by the seeds of the African tree, Griffonia Simplicifolia. One primary function of 5-HTP is to prompt the brain to generate serotonin.
Taking 5-HTP can affect your appetite, leading to a reduction in food intake.
It has been suggested that many people may be predisposed to obesity because their bodies have trouble converting tryptophan to 5-HTP and therefore they have decreased serotonin levels.
By ingesting prebuilt 5-HTP, this defect may be evaded, and subsequently, more serotonin is produced.
Furthermore, studies at the University of Rome found that women taking 5-HTP were able to reduce caloric intake and promote weight loss, despite making no conscious effort to lose weight, losing an average of around 3 pounds during the five weeks of 5-HTP supplementation.
Appetite Suppressants That Trick Your Stomach
Everyone knows empty stomachs cause hunger. But you might not know you can trick your stomach into feeling like you have just eaten. These elements will keep you feeling full for hours between meals.
1. Capsicum Extract
Capsicum extract is commonly referred to as capsaicin, which is found in red chili peppers. The more capsaicin found in red chili peppers, the hotter the peppers are. Capsicum extract has been used as a natural appetite suppressant and in medicine for thousands of years.
In the most recent study, researchers in Japan have found that capsicum extract can significantly reduce the caloric intake of dieters with only 500mg of a dosage. Dieters who took this amount ate less and felt fuller for a longer period of time.
It also activates the metabolism of fatty acids in the liver. Essentially, Capsicum causes the body to convert fat into heat, which is known as thermogenesis.
This process helps the body naturally increase the amount of fat it burns on a daily basis during rest, known as the resting metabolic rate. This means your body turns into a natural fat burning machine.
The extract is not typically produced in individual packaging, but as an ingredient mixture in certain dietary supplements, such as PhenQ, and Phen24.
2. Cayenne Pepper
Cayenne Pepper is a pepper which is processed from a specific chili plant, Guinea chili. This pepper contains the spicy metabolism-boosting ingredient that we’ve hashed out before, Capsaicin.
Cayenne pepper is used more than just to spice up food; it also has medical purposes as well.
The New York Times ran an interesting article a few times ago about some research into using cayenne pepper and other foods as an appetite suppressant.
What they looked at was comparing the group who already like spicy foods and those who don’t usually eat it. What they found is that the cayenne pepper appetite suppressant properties are more pronounced for those folks who don’t usually eat spicy food.
This sounds like good news for those who don’t normally eat this kind of stuff. On the other hand, if you love salsa at hot sauce, then this can come as quite a blow.
Of course, the effect is quite modest in the first place so you can just go ahead and enjoy all your favorite spicy foods without worrying about it too much.
One other way that cayenne pepper helps to burn fat is presenting our body a natural thermogenic boost. What this means is that it helps to begin burning the stored fat in the body.
Since cayenne pepper is considered a fat-burning food, by eating it, you can increase the natural thermogenic reactions taking place in your body.
When this happens, there are things like a heightened metabolism, greater ability for the body to process the food it takes in, and it can increase the body’s ability to burn stored fat better.
3. Guarana Extract
Guarana is an herbal element that is extracted from the berry of a plant found in the Amazon. The extract, in its purest form, is said to contain high amounts of caffeine. Research has also shown that the Guarana is chemically identical to caffeine. The seeds have seven percent more caffeine on average than the coffee bean itself.
For this reason, Guarana is often used as an herbal supplement with a wide range of applications including its inclusion in many of the more popular energy drinks as an energy enhancer, as well as a diuretic to aid in weight loss.
Caffeine, as we all know, is an appetite suppressant. It helps you with your hunger by helping you not to feel hungry or not as hungry as you would without it in your system.
Guarana plant also contains tannin. Tannins when used medicinally act as an astringent to treat diarrhea, reduce hunger, and decrease fatigue. Furthermore, this element is also helpful for those who have arthritis.
4. Green Tea Extract
You can decide to drink green tea or take the concentrated form in pills. Either way, it should help to increase your metabolism and aid your weight loss journey. It contains caffeine which is a mild appetite suppressant.
If you do opt for green tea pills, then you need to look at the number of polyphenols or catechins that they contain. Otherwise, you could end up taking bills which are going to make no difference at all.
Ideally, you want a pill that includes 100 milligrams of polyphenols/catechins which is the same as one cup of green tea.
It is recommended that you take two of these per day. You can get a higher level of green tea pills, but most studies show that 100 milligrams twice a day is more than enough.
It is the Epigallocatechin gallate in green tea that has the elements in it to help you lose weight. EGCG work with your body to help aid your weight loss as much as possible.
Components in green tea work together with your body to make sure that you use up the extra fat in your body and turn it into energy.
This helps to make sure that you lose weight – especially if you are more active. If you are taking steps to change your body, then you need to make sure that you are a lot more active so you can get the maximum benefit out of the green tea you are taking.
5. Glucomannan
This dietary fiber has incredible absorption powers. Because Glucomannan absorbs so much water, it expands in your stomach and digestive system.
One study found that overweight subjects who consumed 1 gram of Glucomannan an hour before each meal lost more weight and reduced their cholesterol levels more than the control group.
Conclusion
Stemming from a complex combination of emotional, hormonal and biochemical factors, suppressing appetites with the above elements, has produced staggering weight loss totals.
However, using a natural appetite suppressant probably will not make you lose ten pounds overnight. That is not a healthy long-lasting form of weight loss anyway.
Instead, when your body balances itself, you will notice that you have more long-lasting energy and it doesn’t drop suddenly as with some other diets and supplements.
I have been a nutritionist for the past ten years, and have faced many people who are almost desperate to get the ideal body shape. Don't let others judge you based on your appearance. Every effort you make will take you to a better stage of life. Research, do, analyze, and repeat the success that occurs.
