4 Natural Appetite Suppressants That Really Work
Cravings. They are so often the downfall of an otherwise amazing dieting effort. When cravings kick in, it can feel almost impossible to resist the pull of sweet treats or the temptation of a savory snack. To make matters worse, according to science, women are a whole lot more susceptible to cravings than men are . So how do you tackle them?
Well Mother Nature may have a few answers for you. She’s created some impressive appetite suppressants that could help to reduce the impacts of those cravings and keep you on track with your diet.
The following ingredients have been highly researched to prove their effectiveness as appetite suppressants , and their ability to complement weight loss.
At the top of our list is the most highly researched and proven of the three appetite suppressants. Also known as konjac root, this is something called a soluble fiber, which means when it hits water it expands into a gel-like consistency. When consumed, glucomannan will expand in your stomach, making you feel fuller by slowing the emptying process.
Now this might sound a little strange, but it’s perfectly natural. Glucomannan is actually an extremely long and complex carbohydrate, which is very difficult for your body to break down. Therefore, it passes through the stomach undigested.
It’s been used in several studies where it was proven to reduce hunger and portion sizes, and eventually lead to weight loss.
One scientist who reviewed the effectiveness of glucomannan thinks it is powerful and safe enough to be the solution to America’s obesity epidemic .
Although mainly known for its stimulant abilities, caffeine has also been linked to appetite reduction when taken before meals. Those who take caffeine between 0.5 and 4 hours before they eat, consume less during the next meal and throughout the rest of the day.
Caffeine can be found in a number of hugely popular drinks. It’s found in its highest concentration within coffee; however, you’ll find it in regular tea, green tea, matcha tea and a range of sodas.
We’d recommend avoiding it in sugary sodas through, as they offer very little nutritional value and the sugars can lead to weight gain.
The leaves and seeds of fenugreek are commonly used in South and Central Asian cooking. As well as being a source of flavor, this ingredient also provides a range of health benefits, including appetite suppression.
Similar to konjac root above, fenugreek contains a soluble fiber called galactomannan. This also expands when it hits your stomach, keeping you fuller for longer and reducing appetite.
There are plenty of studies supporting its effectiveness. For example, a study found that those who supplemented with fenugreek reduced their fat intake by an average of 17% and overall calorie consumption by 12% .
A review of 12 individual trials also found that fenugreek helped to reduce cholesterol and blood sugar levels in subjects across the board.
This is something so many of us eat on a daily basis, but often, we don’t get enough of it. It’s an essential macronutrient we need to provide us with energy, but protein is most well-known for its ability to help us repair and grow muscle. However, it’s so much more than that.
Protein can improve satiety, which is the feeling of fullness you get after you eat. By improve, we mean it can make you feel fuller for longer, in essence suppressing your appetite. The same study also linked this feeling of fullness to heightened weight loss.
If you feel fuller for longer after you eat, you should be less inclined to snack between meals, leading to that all-important calorie deficit that will help you lose weight.
Appetite suppressants can really help you get a handle on pesky cravings. Not only that, but they can help to reduce portion sizes and keep your calorie intake down. This is essential if you’re on a weight loss diet, as you can only drop fat if you’re in a calorie deficit.
These appetite suppressants can often be taken individually, but they’re also often used in fat burner supplements. Glucomannan is particularly popular as it’s highly researched, considered safe and is thought to be the most effective soluble fiber for weight loss.
If you’re considering finding a supplement stack which contains an appetite suppressant, be sure to find something that offers at least 1800mg of glucomannan, as science suggests anything between 2-4g is the best range to benefit from weight loss . A serving of 1800mg is just strong enough, but anything less than that may not provide any noticeable help.
Also, watch out for options with very high caffeine content. Anything around 300mg spread throughout the day should be more than enough. It’s a responsible level that sits well under the recommended upper limit of 400mg throughout the day.
You should also ensure you find something that ticks the following boxes:
- It’s entirely natural
- Free of proprietary blends
- Contains one of the natural appetite suppressants above
When you have all that ticked off, you should be able to find a higher-quality option.
Alternatively, you could just buy the suppressants themselves. Now you know what to look for, you have everything you need to take on cravings next time.
Appetite suppressants can put you back in the driving seat when it comes to food. So try out these natural ingredients to see how they can impact your weight loss efforts.