Do you want to feel fuller after your three square meals? If so then natural appetite suppressants might be the best option. There are now more obese than underweight people in the world. If you want to reduce your appetite naturally there are several options including high-protein foods, low-calorie foods, and lots of drinking water. These options are good if you want to avoid prescription medicines with strong chemicals. This can cause unwanted side-effects due to the strong chemicals they contain. Besides eating certain foods you can also make lifestyle changes that can also help to control food cravings and snack attacks throughout the day.
The weight management market is already worth about $190 billion (2018) and keeps spiking every year. People are turning to low-carb diets and high-intensity workouts. However, there’s the old saying that “Prevention is better than cure.” Instead of focusing on fat/weight loss, you could focus on avoiding extra calories from the get-go. By controlling appetite you can avoid weight gain before it happens. It’s all about taking steps to feel less hungry during the day. If you do that, in theory, you’ll eat less and thus help to reach your particular weight loss goals.
What Is Appetite Suppression?
This is the first big question before taking up the issue of how to suppress appetite naturally. Angus Barbieri holds the world record for the longest fast. In 1971 he started a 3802-day fast that only included coffee, tea, soda water, and dietary supplements. He ended up losing 270+ pounds. A year-long fast is possible since each pound of fat is equal to 3,500 calories. After going into ketosis the person starts getting energy from stored fat instead of carbs.
If you feel hungry during the day it’s quite normal. That’s because your body is sending an alert that it needs energy. While the body can get fuel from fat and liver-produced ketone molecules, its first choice is carbs.
The problem is when you have food cravings all day and especially between meals. This can result in binging that can result in weight gain. This is especially true if you’re eating unhealthy food that’s loaded with salt, sugar, and fat.
The answer is natural appetite suppressants. There are reasons you’re feeling hungry during the day. It’s important to take steps to control appetite, which can prevent you from feeling hungry right after you ate breakfast, lunch, or dinner.
One of the options is prescription appetite suppressants. These drugs are developed to control hunger and thus promote weight loss. The US Food & Drug Administration (FDA) has approved various medicines that require a doctor’s prescription.
These drugs have different forms including tablets and injections. They can certainly be effective. However, the main drawback is these strong chemicals that can cause unwanted side-effects. In some cases based on the chemicals and drug interactions, it might even cause severe ones.
Another issue is the effectiveness of Rx appetite suppressants. A study review found that all FDA-approved drugs work better than fake pills to help people lose 5% or more of body weight for one year.
Top Natural Appetite Suppressants
This might be surprising since coffee speeds up metabolism. However, the caffeine in coffee can also help to suppress appetite. Make sure to avoid white sugar and fake cream.
This is a famous fiber that can help with weight loss. That’s by reducing your food intake and appetite level. This fiber is super-absorbent and can turn a glass of water into gel.
This food has been trending in recent years as a low-carb, high-fat (LCHF) food. Avocado is about four-fifths of healthy fat. It can also make you feel fuller due to fat.
Make sure to go with minimally-processed options. Potatoes have starch that stays in the stomach longer. That can help you feel fuller longer.
This food is high in protein, healthy fat, and fiber, which can all help you to feel full. They’re also loaded with nutrients like Vitamin E and several minerals.
This is another filling superfood. Studies show that a high-protein breakfast can help you feel fuller all day versus a high-carb breakfast.
7. Green Tea
Studies show the extract might help with weight loss. Two chemical compounds can help to achieve this goal including caffeine. Besides fat-burning, the other main benefit is an appetite suppressant.
If you’re a fan of spicy food then here’s another reason to eat more cayenne pepper. A recent study showed that ½ tsp can burn 10 extra calories.
This superfood is full of carbs, pectin, and fiber. All this stuff can help you feel fuller and thus lose weight. The extra chewing time can also help you feel fuller longer.
This is one of the super-herbs that can provide various health benefits. They include better digestion and metabolism booster, which can help you feel less hungry.
Tips to Suppress Appetite
Eating high-fiber foods can help to control appetite. The body doesn’t digest fiber. However, studies show a high-fiber diet can lower obesity rates. One reason is it can help people feel fuller, which can reduce calorie intake. Some good options include whole grains, beans/peas, and fruits/vegetables. It’s important to get enough fiber during the day for good digestion and other benefits.
Make sure to go with high-quality protein including whole foods. Protein is very filling so you’ll be less likely to eat unhealthy snacks during the day. Make sure to go with high-quality protein, including real meat, eggs, chia seeds, soybeans, etc.
Having a bowl of soup before dinner can also help you feel fuller before meals. It doesn’t matter what kind of meal you consume. Make sure you have the soup before your meal to get the best results in terms of controlling appetite. Studies show that soup can help you feel fuller faster after consuming the meal.
Studies show that less processed chocolate is a better option than milk chocolate to control appetite. One study showed that snacks of dark chocolate helped people eat less during their next meal versus milk chocolate.
Drink a large glass of water before meals to help suppress appetite. This will help you feel fuller and thus eat less during the meal. Various studies show that consuming water before meals can help provide various benefits like weight loss, fat loss, and appetite suppression.
This includes options like unsaturated fat and omega-3 fatty acids. Fun Fact: Fat has about 2x more calories per gram than carbs and protein. The key is to focus on unsaturated fat versus saturated and trans-fat in particular. There are lots of options including fatty fish, nuts/seeds, olives, coconut, and avocado as natural appetite suppressants.