There are several weight management items on the market. They work in various ways, either by suppressing your appetite, preventing the absorption of those foods or by raising the number of calories you burn. The one that we are going to talk about in this article is appetite suppressants, in specific natural appetite suppressants!
What are appetite suppressants?
Appetite suppressants have been shown to enable you to consume less food by lowering your appetite, increasing your sense of fullness, or reducing your food cravings. Appetite suppressants are a form of a weight-loss drug (diet pill). They influence the desire of the brain to consume food. Diet pills will regulate your hunger pangs or help you feel full quicker with less food. As a result, you consume fewer calories and lose weight.
Do appetite suppressants work?
On a median, individuals who pair prescription appetite suppressants with safe lifestyle improvements (nutritive diet and exercise) lose between 3% and 9% of their starting weight within 12 months.
What are some natural appetite suppressants?
Almonds are rich in antioxidants, vitamin E and magnesium. They have been found to improve people’s sense of fullness and assist with weight loss, according to a report conducted at the 2006 Annual Science Meeting of the Obesity Society.
Fenugreek is a herb in the family of legumes. After being dried and ground, the seeds are the most widely used component of the plant.
The seeds are made up of 45 per cent fibre, much of which is insoluble. They also produce, however, soluble fibre, like galactomannan. Due to its high fibre content, fenugreek has been shown to have beneficial effects such as blood sugar management, cholesterol-lowering and control of appetite.
Fenugreek operates by slowing down the emptying of the stomach and delaying the digestion of carb and fat. This results in decreased appetite and better control of blood sugar.
- Gymnema Sylvestre
Gymnema Sylvestre is the most popular herb known for its anti-diabetic properties. However, this may also serve to minimise weight loss. Its active compounds, known as gymnemic acids, have been shown to obstruct food sweet taste. In other words, the use of Gymnema Sylvestre can reduce the flavour of sugar in the mouth and fight sweet cravings.
Besides, a study that examined the impact of Gymnema Sylvestre on fasting people showed that those who took it had lower appetite levels and were more likely to minimise their consumption of food relative to those who did not take the supplement.
In the same way, gymnemic acids can bind to sugar receptors in the intestine, preventing the absorption of sugar in the blood. This could help maintain low blood sugar levels and prevent the storage of carb as fat.
Always try to consume these supplements with food, as mild stomach discomfort may occur when taken on an empty stomach.
- The extract of green tea
Green tea extract has been said to be beneficial for weight loss, as well as provide several other important health benefits. Green tea contains two compounds which contribute to its weight loss properties—caffeine and catechins.
Caffeine is a very well known stimulant that enhances fat loss and suppresses appetite. Meanwhile, catechins, in particular epigallocatechin gallate (EGCG), have been shown to improve metabolism and decrease weight.
The mixture of EGCG and caffeine in green tea extract work together to make the body more effective in consuming calories, which can lead to weight loss.
- Yerba mate
Yerba mate is a South American native herb. It is known for its energy-enhancing properties.
Animal tests have found that the consumption of yerba mate over 4 weeks dramatically reduced food and water intake and improved weight loss.
GLP-1 is a compound formed in the intestine that controls appetite, while leptin is the hormone responsible for signalling fullness. Growing their rate would lead to less hunger.
Besides, a study of 12 healthy women found that taking 2 grammes of yerba mate before a 30-minute cycling workout decreased hunger and also improved metabolism, concentration and energy levels.
Yerba mate tends to be healthy and does not contain any significant side effects.
Coffee is amongst the most commonly consumed drinks in the world. Coffee and the high content of caffeine have many health benefits. Coffee research suggests that it can assist with weight loss by rising calorie burn and fat breakdown.
Also, coffee can help to suppress appetite, thereby leading to weight loss. It appears like the consumption of caffeine 0.5–4 hours before a meal will affect stomach emptying, appetite hormones, and feelings of hunger.
In comparison, drinking coffee may make people less likely to consume more throughout the following meal and during the day relative to not drinking it.
- Garcinia cambogia
Garcinia cambogia is something that arrives from a fruit of the same name, also known as Garcinia gummi-gutta. The peel of this fruit produces high amounts of Hydroxycitric Acid (HCA) and has been shown to have weight loss properties.
Animal testing has shown that supplements to Garcinia Cambogia may minimise food consumption. Besides, human tests indicate that garcinia Cambogia decreases appetite, blocks fat development and reduces body weight.
It seems that Garcinia Cambogia can also increase serotonin levels, which function on brain receptors responsible for signals of fullness. As a consequence, appetite could be reduced.
However, some research has shown that Garcinia Cambogia does not decrease appetite or improve weight loss. The findings can also differ by person.
Garcinia cambogia tends to be healthy at doses up to 2,800 mg of HCA a day. However, some symptoms have been identified, such as headaches, skin rashes, and stomach upset.
Drinking a big glass of water just before consuming food has been shown to make some people feel fuller, more relaxed, and less hungry after a meal.
Another research, which looked at the appetite of 50 overweight individuals, found that consuming 1.5 litres of water a day for 8 weeks contributed to a drop in appetite and weight, and also to a greater loss of fat.
Soup starters will also quench your hunger. Analysis in 2007 found that people indicated feeling fuller directly after the meal if they had a liquid starter.
These are some of our favourite natural appetite suppressants. Which one are you going to try out next?