If you want to lose weight, natural appetite suppressants may seem like a good supplement to diet and exercise. Natural appetite suppressants, which are usually available as foods, herbs, or supplements, usually work by decreasing hunger or appetite or raising the sense of fullness to aid in weight loss. Many people may wonder if these ingredients are safe and if their success is backed by science.

If you want to lose weight, natural appetite suppressants may seem like a good supplement to diet and exercise. While some of these suppressants are foods or herbs, others are available as appetite suppressant supplements. They typically work by decreasing hunger or enhancing the feeling of fullness to aid in weight loss.

What is a natural appetite suppressant?

Natural appetite suppressants are herbs, mines, or other ingredients that can reduce your appetite naturally. These are frequently used to promote weight loss, usually in conjunction with more physical activity and dietary changes. Contrary to weight-loss drugs, plenty of natural appetite suppressants can be found in foods or drinks. A few are also accessible as supplements and can be purchased over the counter.

How do natural appetite suppressants work?

The bulk of natural appetite suppressants work by either reducing hunger or appetite or boosting feelings of fullness or weight loss. A lot of the components include specific chemicals or nutrients that may assist you in managing your appetite, such as fibre, which can slow stomach emptying and boost levels of certain hormones that affect hunger. 

In addition to these, appetite suppressant pills leverage these natural ingredients to provide more concentrated benefits. Some natural suppressants also boast unique bioactive phytochemicals derived from plants, offering added weight loss advantages such as aiding in digestion.

Natural appetite suppressants: are they effective?

Plenty of natural appetite suppressants have been linked to some health benefits in studies. More research on their security and efficacy, especially regarding phytochemicals with biological activity, is required, as evidence on the appetite-suppressing assets of many herbal extracts and elements remains inconclusive. Also, the Food and Drug Administration (FDA) does not regulate supplements in the same way that it does medications, so choose supplements that have been third-party tested to ensure that what is in the package is in the bottle.

What’s more, natural appetite suppressants may make it hard to meet your weight-loss goals. Hence, you do not rely only on appetite suppressants without tackling various lifestyle variables that might not produce essential or feasible weight loss results.

While many of you might be planning to opt for natural ways to suppress appetite, many will be finding concentrated methods of curbing the appetite so that they can plan their diet accordingly. For this, the New York Post has curated some of the prominent appetite-suppressant supplements that will assist you in losing some pounds. 

Are natural appetite suppressants safe?

Natural appetite suppressants are usually safe for most people once eaten in their entire form. However, if taken as supplements or in focused forms, there may be side effects or reactions to medications. There are also worries about the safety and efficacy of some supplements because they are not as tightly controlled as prescription medications.

Always consult a doctor before incorporating any natural appetite suppressant supplements into your routine if you already use medications or other supplements.  If you have any other medical conditions, you should also consult with a healthcare professional prior to making any dietary changes.

7 Natural appetite suppressants

There are many natural appetite suppressant tips available that may help you with your weight management.

1. Chilli peppers. Chilli peppers and other spicy ingredients, such as red pepper flakes or hot sauce, can suppress appetite because of their heat. Chilli peppers also contain capsaicin, which new research proposes may influence metabolism. One small 2017 study of 77 people found that taking capsaicin for 12 weeks lowers self-reported calorie intake and waist-to-hip ratio compared to a placebo. Besides, another 2014 study found that taking capsaicin before a meal reduced average calorie intake by 74 calories between meals, which could help with weight management.
2. Glucomannan. Glucomannan, which comes from the root of the konjac plant, is a type of soluble fibre that captivates water and develops in the stomach, causing a feeling of fullness. Not only may glucomannan be found in some fibre supplements, but it can also be added to some meals, such as noodles, to enhance their fibre level. It also reduces interest in fats and proteins, which can aid in weight loss. There is a little older research suggesting that glucomannan consumption may lead to a larger decrease in ghrelin, the hunger hormone, during meals and may slow the growth of ghrelin levels when fasting in people with type 2 diabetes. Another 2020 study found that glucomannan administration may promote considerable weight loss in people who are overweight or obese.
3. Water. Drinking water before meals is a modest yet effective way to help suppress your appetite and reduce the number of calories you consume. In addition to the fairly small research of 50 overweight women, drinking an additional 1.5 litres of water per day, or roughly 2 cups before any meal, reduced hunger, body fat, and body weight after eight weeks. Furthermore, additional studies suggest that consuming sufficient water may help with weight loss by raising energy expenditure.
4. Protein-rich foods. Protein will assist you in feeling fuller longer, reducing hunger, and eating fewer calories. This is because protein influences numerous hormones involved in appetite and fullness, with ghrelin and GLP-1.” Eggs, lean meats, and tofu are all examples of protein-rich foods that might help you feel satiated for longer between meals. According to one analysis, the majority of research revealed that people who were overweight or obese had increased fullness or satiety while eating a high-protein diet. Moreover, another meta-analysis revealed that protein helps reduce hunger, reduces the desire to eat, and increases feelings of fullness.
5. Flaxseed. Experts advocate putting flaxseed meals into smoothies, soups, salads, or cereal or dusting them over yoghurt or cottage cheese. The fibre in these gut-healthy seeds provides bulk and delays digestion of the food over which it is sprinkled. While there has been little research on the impact of flax on appetite, a few have yielded promising results. Based on one study, limited data suggests that flaxseed may promote fullness and satiety, minimise expected eating habits, and lower the sense of hunger and appetite.
6. Husk of psyllium. Psyllium husk, a form of fibre, can function as a natural appetite suppressant by enhancing fullness and decreasing the desire to consume more food. Psyllium is particularly high in soluble fibre, which dissolves in water and forms a gel-like texture. A 2019 study discovered that using soluble fibre supplements (most notably psyllium) helped enhance satiety. Another valuation of six studies revealed that consuming psyllium instantly before meals may be useful for reducing body weight and waist circumference in those who are weighty or obese.
7. Green tea. Green tea’s appetite-suppressing qualities are attributable to the presence of catechins, such as epigallocatechin gallate (EGCG), according to Keller. These materials are thought to reduce appetite by modulating hunger hormones and boosting the sensation of fullness. In one study, 12 weeks of EGCG administration reduced ghrelin levels relative to a control group, resulting in improved weight loss and a smaller waist circumference in obese women.

What you should know about supplements

All supplements are not made equal, and this is notably true for appetite suppressants and fat burners. Many have websites and labels that are purposefully difficult to grasp since they want you focused on the claims instead of what you’re putting into your body.

If you come across a product that doesn’t provide specific information about its components or generally feels suspicious, use your senses and look elsewhere.

Final thoughts

While several nutrients may help reduce your hunger, bear in mind that they are unlikely to have a major influence if used alone. Instead, combine these natural appetite suppressants with a healthy diet, daily exercise, stress management, and good sleep habits to help you achieve your weight loss goals.

Robert Haynes, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.