Overeating and its connection to obesity are one of the most challenging issues related to healthcare today. Problems with appetite are sometimes seen like addiction and it doesn’t help that most people use food as a reward for their successor to celebrate. Here are some natural appetite suppressants to review.
There are many reasons you may feel like you’re always hungry, like lack of fiber or healthy fats, fatigue stress, or nutrient deficiencies but it doesn’t have to be this way.
Consuming natural appetite suppressants which are filling, fat-burning, nutrient-dense foods like conjugated linoleum acts and chromium, probiotics, and beverages like green tea can help you keep mindless cravings under control. In fact, different cultures throughout history have consumed natural foods, teas, and spices that now proving to be beneficial in metabolic functions.
What Is A Natural Appetite Suppressant?
Appetite Suppressants are either supplements, pills, drinks, or foods that help keep you from eating too much.
Natural appetite suppressants have some similarities to weight loss pills and some very important differences. These may help tackle some issues related to overeating by balancing levels of “hunger hormones” such as ghrelin and leptin.
Depending on your mood, stress level, sleep genetics, levels of inflammation, and how much you’ve eaten, ghrelin and leptin go up and down throughout the day. Nutrients that are used safely for promoting weight loss can also help burning stored body fat for energy and improving blood sugar levels, curbing cravings, increasing “happy hormones” or serotonin levels, and give you more energy. There are all sorts of products that say they have appetite curbing effects but not every kind is safe or effective.
Natural appetite suppressants are a long-term option to support your weight-loss and health goals.
Green Tea Extract
Green tea is one of the healthiest beverages available today. Certain antioxidants and substances in green tea are tied to helping metabolic diseases and improvements of appetite hormones.
Studies have shown that Green tea significantly lowers levels of ghrelin. Green tea can also help with cholesterol levels and metabolic syndrome. EGCB, a green tea catechin has shown to fight cancer and decrease fat cell proliferation. It is safe for most adults to take up to 800-900 milligrams daily.
One of the key compounds in green tea is a potent antioxidant called EGCG that is like a kryptonite to body fat. It is known to reduce fat gain and enhance fat-burning. Green tea is packed with healthy compounds so regularly drinking between three to five cups of green tea per day seems to be optimal to reap the most benefits.
Pure Saffron Extract is a non-stimulating, highly concentrated extract taken from the Crocus sativus plant.
Saffron has a reputation for being the most expensive spice in the world. It is known as the “sunshine spice”, having positive effects on moods by increasing serotonin levels. This means it leads to reduced snacking and an elevated mood. This extract has shown to help with symptoms of depression, PMS, and emotional eating.
Studies show saffron also helps burn fat, reduce sugar cravings, and improves sleep. The benefits of saffron for the eyes are from high concentrations of natural carotenoids that protect the lens and retina of aging eyes.
It is recommended to start with a dose of thirty milligrams of Saffron. You can use it in cooking or take it as a supplement.
Grapefruit Essential Oil
Grapefruit’s beneficial acids, oils, antioxidants, and enzymes aid in weight loss and can reduce your appetite, lower cravings, stimulate the lymphatic system and increase energy.
It has been researched that smelling the aroma effects of grapefruit can alter autonomic nerve signaling, lipolysis, and appetite regulation.
The scent excites nerves that regulate adipose tissue and adrenal glands which stimulate weightless. Enzymes in the skin of the grapefruit have anti-inflammatory effects. This helps with digestion of fats, sugar, and the maintenance of glucose levels, which will help your mood. It also stimulates ghrelin-induced feelings, which makes you feel fuller and decreases cravings.
Studies show that just three 15 minute grapefruit essential oil exposure can reduce appetites and aid in mindful eating.
You can add drops of essential oil at home to a diffuser, to your bath, or massage it on your skin.
Foods High in Fiber
Fiber-rich foods or concentrated supplements improve gut health and digestive functions and help maintain a strong heart.
It is said that the average intake of adults in the US is less than half the recommended levels. A diet high in fiber consists of consuming things like chia seeds, flaxseeds, vegetables, beans, legumes, and fruits.
Why does fiber dull your appetite?
First, it is not able to be digested once it is consumed and its absorbs its own weight in water. Foods high in fiber help slow your body digestion of sugar which beats cravings and keeps you feeling full longer. High-fiber diets are linked to a longer life-span, a healthier body weight, improved digestion, and hormonal health.
Adding spicy food ingredients like cayenne, curry, turmeric, ginger, black pepper, dandelion, or cinnamon can increase your body’s ability to burn fat, reduce sweet tooth, normalize glucose levels, and suppress hunger levels.
These spicy ingredients are also anti-inflammatory. Eating these spices increases thermogenesis which is heating the body and burning fat. Spicy foods can also boost your metabolism by eight percent, and thus burn calories.
Because of the loaded benefits and calorie-free use on all recipes from these spices, it is really easy to add these to your diet.
Other Tips for Keeping Your Appetite Under Control
- Probiotics and omega-3 fatty acids – Adding fish oils and probiotics have been tied to increasing mood, reducing inflammation, improving digestive health, and having anti-aging properties.
- Drinking a lot of water- Filling your stomach sends a signal to your brain that your stomach is full and you need to stop eating. Consuming water before you eat can help curb your appetite and help you eat less during your meal.
- Getting enough sleep- when you don’t get enough sleep you feel tired and stressed and want to eat more- especially sugar! Lack of sleep can also lead to insulin resistance which makes you crave sugar.
- Consuming lots of protein and healthy fats, assist in controlling hunger pangs. Protein and Monounsaturated fats take longer to digest which makes it stay in your stomach longer and helps curb your appetite.
- Manage stress and learn to eat mindfully which will help with emotional eating. Cortisol levels can spike and stress eating can be managed by having the right mindfulness approaches to handling these stresses.
As always, too much of anything can be harmful and depend on your current health, it is important to pay attention to how you feel and follow dosage directions carefully.
Reactions like poisoning, vomiting, dizziness, diarrhea, and heart problems can occur. It is recommended to avoid the use of these natural suppressants during pregnancy or breastfeeding for there is not enough known about the safety. It is wise to talk to a professional before attempting to suppress your appetite for weight-loss if you take medications daily.
The supplement industry makes millions of dollars each year selling pills promising to suppress appetites for those who want to lose weight. Natural appetite suppressants compared to weight loss pills, teas, or other are unlikely to result in long-term sustainable weight loss.
By combining these tips, focusing on a nutrient-dense diet, and staying active for a consistent and healthy lifestyle you can reach your goals naturally!