One method to keep your waistline in check, lose weight or maintain your weight, is to eat less. But eating less can be difficult if we are constantly battling with hunger. To make life easier, we look for ways to suppress our appetite.
Commonly used appetite suppressants range from pills to surgical procedures, but it’s important to note that many do have SIDE-EFFECTS that impact our health.
The U.S. Food and Drug Administration and many health control institutes warn against the use of weight loss and diet pills, which have hidden ingredients, high caffeine content, fillers, dangerous artificial sweeteners, artificial preservative, colorants, and taste enhancers. They can interfere and damage our health in some way.
Fortunately, there's no need to risk messing up our body and health, when we there are many natural, safe and effective natural appetite suppressants!
How Do Natural Appetite Suppressants Work?
Natural appetite suppressants are natural whole foods, drinks, or supplements that have positive effects on health:
- decrease cholesterol levels and blood sugar levels
- reduce constipation and bloating
- regulate metabolism
- regulate the hunger hormone levels (ghrelin and leptin)
- prevent you from craving junk food or unhealthy sweets
- improve thyroid health
- increase the production of endorphins (the happiness hormones) to keep your from binge eating
- burn fat
- keep you feeling full and satiated for a long time
- help you lose weight
17 Completely Natural Appetite Suppressants
Here we go with 11 natural helpers to curb your appetite and keep you satiated and full for a longer period of time while helping your health in various ways.
Healthy Foods to Keep You Feeling Full and Satiated
- Nuts – Go nuts in your smoothie bowls or with your nutty snacks and you’ll reap many health benefits:
- they will give you a great dose of healthy fats
- keep your cholesterol low
- reduce constipation
- they are a great source of fibers which digest slowly and remain longer in your stomach
- keep you filled up and satiated for long
- Oatmeal – such a simple and modest food was found to suppress the appetite while increasing satiety:
- Contains fibers that digest slow, keep you full, and lower your cholesterol
- Increases the satiety
- Decreased insulin secretion
- Increased cholecystokinin levels (appetite-regulating hormone)
- Apples – an apple a day keep the doctor and weight gain away:
- Source of fiber that keeps you feeling full
- High water content that fills your belly and suppresses your appetite
- The pectin content regulates the blood sugar (and keep the hunger away)
- Spicy food (cayenne pepper, chili, hot pepper, etc.) – studies show that spicing up your food may:
- help you feeling satiated
- improve your metabolism
- decrease the sweets and fats craving
- help you burn calories
- Cinnamon - has a warm, sweet, spicy aroma and taste, and multiple benefits including weight loss:
- Regulate blood sugar levels (good for diabetics)
- Reduces inflammation
- Suppresses appetite
- Lowers liver fat
- Regulates insulin sensitivity
- Avocado – a neutral food that you turn into something salty, spicy, sour or sweet, as you wish. In the same time, it helps you:
- Fill you with healthy monosaturated fats which keep you full
- Leafy Greens and Fibrous Vegetables– these high fibrous veggies can:
- Provide good carbohydrates that won’t damage your waist
- Helps you regulate your blood sugar
- Put hunger at bay, reduce appetite
- Increase insulin sensitivity
- Flaxseeds – great and healthy alternative appetite suppressor. Flaxseed crackers anyone?
- The omega-3s have natural appetite-suppressing properties
- The omega-6s increases the appetite-suppressing hormone cholecystokinin
- The fiber slows down digestion
- Prevents bloating caused by constipation
- Help you feel full and satiated for a long time
- Green tea – the high content of antioxidants can:
- Regulate the appetite hormones
- Counteract overeating behavior
- Help with metabolic dysfunctions
- Help with weight loss
- Regulate cholesterol levels
- Reduce inflammation
- Help burn fat
- Fennel and Fenugreek suppress appetite, study shows.
10. Garcinia Cambogia – Garcinia Cambodia from NutriFlair is an amazing 100% natural, herbal supplements with many weight loss benefits, that:
- Reduces cravings for unhealthy food (sugar, junk food)
- Lowers the appetite by increasing the production of serotonin (the happy hormone)
- Boosts energy levels
- Burns fat
- Regulates intestinal transit (bowel movements)
- Regulates blood sugar and cholesterol levels
- Helps with weight loss
It contains 100% pure Garcinia Cambogia extract, with 95% hydroxycitric acid (HCA). It has NO additives, preservatives or fillers, is gluten-free and vegetarian-friendly. It is manufactured in the USA, in an FDA approved facility.
11. Drink Water to Curb Your Appetite
Water, the primordial element should be your primordial action before eating. Drink 1-2 glasses of water, early in the morning, and before each meal and you will notice that it increases metabolism, suppresses your appetite, flushes out toxins, and contribute to weight loss.
Appetite Suppressant Essential Oils
13. Grapefruit Essential Oil
Packed with antioxidants protein kinase (AMPK), grapefruit oil can
- suppress appetite
- reduce unhealthy cravings (unless you’re craving for apple, green tea or nuts which are natural appetite suppressors themselves, wink)
- stimulate and cleanse the lymphatic system
- increase energy levels
- help with weight loss
14. Lemon Essential Oil
Lemon oil is an energizing oil that can also:
- curb the appetite
- stop weight gain
- dissolve fat
- uplifts moods (therefore, preventing binge eating)
15. Mint Essential Oil
As we already said, mint is a natural appetite suppressor, whether you eat, drink, or smell it. Overall, mint oil:
- Helps digestion and eliminate bloating
- Reduces appetite
- Uplifts mood (preventing emotional eating)
Zen Your Stress to Curb Your Appetite
16/17. Meditation and Yoga will calm your mind and balance your emotion, helping you:
- cope with stress
- say goodbye to emotional eating
- regulate your metabolism
- feel peaceful, cool, content and satisfied (hence, suppressing the need to eat because you have no other satisfaction in your life)
- bend down appetite while bending down in different yoga postures.