The markets are saturated with a range of weight loss supplements. It targets various aspects of weight loss. Some focus on burning excess fat, some work to improve your body’s metabolism, some try to increase thermogenesis in your body, and some help control your repetitive cravings to prevent overeating.
Most weight loss plans and programs fail only because of the subject’s inability to control food cravings and repeated hunger. This could be due to low energy levels in the body due to a low-carb diet or a low-calorie diet.
Here you will discover 12 natural appetite suppressants that can help control overeating and are safe to consume.
# 1. Fenugreek
Fenugreek is a plant in the legume family. Fenugreek seeds are the most commonly used part of the plant. Fenugreek seeds are 45% fiber, most of which is insoluble. However, fenugreek seeds also contain soluble fiber, including galactomannan. In addition, fenugreek has been shown to provide many health benefits, including regulating blood sugar levels, lowering cholesterol levels, and successfully controlling appetite.
Fenugreek slows down the gastric emptying process and delays the absorption of carbohydrates and fats. This resulted in decreased appetite and lower blood sugar levels. One study in 18 healthy obese people found that consuming 8 grams of fiber from fenugreek helped reduce appetite more effectively than 4 grams of fiber from fenugreek. What’s more, participants felt full and ate less during their next meal.
Fenugreek seeds also contain galactomannan fiber. It is a soluble fiber that helps reduce appetite by increasing satiety, slowing stomach emptying, and delaying the absorption of carbohydrates and fats.
No. 2. Glucomannan
Increasing your daily fiber intake may be the best way to control your appetite and lose weight. As the best soluble fiber, glucomannan is most effective for weight loss and appetite control. It can help reduce appetite as well as reduce food intake.
Glucomannan also helps to absorb water and turn into a viscous gel that can bypass digestion and enter the colon relatively unchanged. Glucomannan’s energy-generating properties help you feel full and delay gastric emptying, which can help reduce food intake and help you achieve your weight loss goal.
One study with 83 overweight people showed significant reductions in body weight and fat after taking 3 grams of glucomannan and 300 mg of calcium carbonate for two months.
Glucomannan is the most effective fiber for weight loss. Glucomannan is an excellent soluble fiber that forms a viscous gel and delays the absorption of fats and carbohydrates. It can help suppress appetite if taken before meals.
No. 3. Gymnema Sylvester
Gymnema Sylvestre is a herb known for its anti-diabetic properties. It can also aid in weight loss. It contains gimnemic acids, which have been shown to block the sweetness of your food. Thus, consuming GymnemaSylvestre helps to reduce the taste of sugar in the mouth and fight sugar cravings.
One study found that consuming it regularly helped reduce appetite levels and control food intake compared to those who did not take the supplement. One study has shown that Gymnema Sylvestre can block the digestion of fat and even increase its excretion from the body.
Gymnema Sylvester is an herb that reduces sugar cravings. The active compounds in this natural appetite suppressant can help you eat fewer sugary foods, limit the absorption of sugar into your bloodstream, and block the digestion of fats in your body.
No. 4. Carallum Fimbriata
Caralluma fimbriata is an herb that is used to suppress appetite and increase stamina. The compounds in Caralluma Fimbriata support serotonin circulation in the brain, reduce carbohydrate intake, and suppress appetite.
One study in 50 overweight adults found that taking 1 gram of Caralluma Fimbriata regularly for two months resulted in 2.5% weight loss and a significant decrease in appetite.
Caralluma fimbriata is an herb that helps reduce appetite levels. It has been shown to promote weight loss when combined with exercise and a low-calorie diet.
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No. 5. Griffonia
Griffonia Simplicifolia is known as one of the best natural sources of 5-Hydroxytryptophan. It is a compound that is converted into serotonin in the brain. Raising serotonin levels helps to influence the brain by suppressing appetite. In summary, 5-HTP supports weight loss by helping to lower carbohydrate intake and lower hunger levels.
One study in 20 healthy, overweight women with overweight intake of Griffoniasimplicifolia containing 5-HTP or placebo for four weeks. This study concluded that there was a significant increase in the level of fullness and a decrease in waist length and arm circumference in the experimental group.
The compound Griffoniasimplicifolia is converted into serotonin in the brain, which reduces appetite and lowers carbohydrate intake.
No. 6. Green tea extract
Green tea extract has been proven to be effective for weight loss and appetite suppression. It contains two beneficial compounds that support its slimming properties. These are caffeine and catechins. Caffeine is a natural stimulant that accelerates fat burning and suppresses appetite.
Meanwhile, catechins known as epigallocatechin gallate (EGCG) help speed up metabolism and reduce fat. Thus, the presence of EGCG and caffeine in green tea works together to make the body more efficient at burning calories, which can lead to weight loss.
One study in ten healthy people found that calorie burn increased by 4% after consuming a combination of EGCG and caffeine.
Green tea contains caffeine and catechins, both of which can speed up the body’s metabolism, burn fat, and promote weight loss. When combined, green tea extract with other ingredients can reduce appetite levels and reduce food intake.
No. 7. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid is a trans fat found naturally in some fatty animal foods. It has several proven health benefits. CLA helps you lose weight by speeding up fat burning by blocking fat production and stimulating fat breakdown.
Research shows CLA increases feelings of fullness and decreases appetite. One study found CLA helped reduce appetite and increase satiety than those taking a placebo. It also helped increase fat burning and block fat absorption.
No. 8. Garcinia cambogia
Garcinia cambogia is obtained from fruits; Garcinia gummi-gutta. It contains high concentrations (HCA) hydroxycitric acid (HCA), which has been shown to have slimming properties.
What’s more, human studies show that garcinia cambogia reduces appetite, blocks new fat production, and reduces body weight. Garcinia cambogia may also help increase serotonin levels, which act on receptors in the brain responsible for satiety signals. As a result, it can suppress appetite.
Garcinia cambogia contains hydroxycitric acid. It has been shown to help increase serotonin levels in the body. It can improve satiety levels to control cravings.
No. 9. Yerba Mate
Yerba mate is a beautiful plant from South America. It is known for its energy-boosting properties.
Several studies have shown that eating mate for 4 weeks significantly reduces food and water intake and promotes weight loss.
Yerba mate is a natural energy source. It helps to increase the levels of glucagon-like peptide 1 (GLP-1) and leptin in the body. These two compounds can increase satiety and decrease appetite.
No. 10. Almond
Nuts are always considered a great snack to curb dinner cravings. If you want to avoid overeating, almonds are best. High in fiber, almonds are a rich source of antioxidants, vitamin E and magnesium, which help suppress repetitive food cravings and increase feelings of fullness.
No. 11. Coffee
Coffee is the most consumed beverage in the world. Coffee is known to have many health benefits due to its high concentration of caffeine.
Research shows that coffee helps you lose weight by burning calories and breaking down fat. In addition, coffee also helps to reduce appetite, which leads to natural weight loss. It has been shown that taking caffeine 0.5-4 hours before meals can affect gastric emptying, appetite hormone levels, and hunger. Coffee also reduces appetite, delays gastric emptying and affects appetite hormones, all of which help you eat less.
No. 12. Ginger
Many people love the aroma of ginger in tea and dishes, but this herb also has many amazing medicinal properties. It stimulates metabolism, relieves nausea and suppresses appetite. According to one study, men who consumed ginger at breakfast felt full at least 3 hours after eating. You can drink ginger tea or even add ginger to your food after consulting your doctor.
Conclusion of Natural Appetite Suppressants to Control Recurrent Cravings
All of the aforementioned herbs and plants promote weight loss and control recurrent food cravings. These herbs reduce appetite, increase satiety, slow stomach emptying, block nutrient absorption, and affect appetite hormones.
In addition to these natural resources, you can take the best appetite suppressants as mentioned above in this article.