Here are 10 natural ways to suppress your appetite completely:
- 5-HTP or Griffonia Simplicifolia
- Caralluma Fimbriata
- Gymnema Sylvestre
- Green Tea Extract
- Garcinia Cambogia
- Conjugated Linoleic Acid
- Yerba Mate
Now let’s discuss all of these in detail…
How do I suppress my appetite completely?
Fenugreek is a plant that belongs to the legume family. It is very commonly used in Central and South Asian cuisine.
The seeds are either used as a whole or they are powdered. It has many health benefits including weight loss.
Fenugreek is a rich source of soluble and insoluble fiber. It contains galactomannan which is a water-soluble fiber.
This fiber provides a lot of health benefits like regulating blood sugar levels, managing cholesterol levels, and reducing appetite.
Basically, fenugreek slows down the process of stomach emptying. This means that the absorption of fat and carbohydrate delays. It naturally suppresses appetite and controls blood sugar levels.
A clinical study was performed on 18 healthy overweight people. All the participants were initially given 4 gm of fenugreek fiber. After a few days, they were given 8 gm of fenugreek fiber.
At the end of the study, they reported that after having 8 gm of fenugreek fiber they felt more full and less hungry for their next meal.
Above all, fenugreek helps to reduce your fat intake which is the main cause of obesity.
Another study was performed on 12 healthy men. They were given 1.2 gm of the extract of the fenugreek seeds. This helped them reduce their daily fat intake by 17% and calorie intake by 12%.
There were a few more controlled studies performed on fenugreek and the result was that fenugreek has cholesterol and blood sugar lowering properties.
Research has also shown that fenugreek does not cause any side effects.
- Seed – 2 gm to 5 gm per day, as tolerated.
- Capsule – As mentioned on the label.
Summary – Fenugreek is a rich source of dietary fiber that suppress appetite, balances blood sugar levels and manages cholesterol levels.
Glucomannan is a dietary fiber that naturally reduces weight. It is touted as one of the most powerful weight loss supplements.
The extract of the elephant yam or konjac is known as Glucomannan. It is a water-soluble fiber.
Over the years, clinical tests have sown that when you increase fiber intake in your diet, you naturally lose weight.
This is because fiber helps with clearing your gut, decreasing your food intake, and suppressing your appetite by keeping you full.
Out of all the soluble fibers, glucomannan is considered to be one of the best for weight loss. In addition, it is all-natural, so it is very mild and gentle on your system.
Glucomannan works by absorbing water and then converting it into a thick viscous gel in your stomach. This gel remains undigested and reaches your colon without any change.
This gel gives you the feeling of satiety and it also delays the stomach emptying. Due to this process, your appetite suppresses naturally and you eat less food.
When you eat less food, you consume fewer calories and as a result, you lose weight.
A study was performed on 83 participants. All of them were overweight. They were given 3 gm of Glucomannan supplement along with 300 mg of calcium carbonate every day for two months.
At the end of the study, they reported a significant reduction in their body weight. They also reported having reduced appetite.
In another study, 176 over-weight people participated. They were randomly given 3 different supplements of Glucomannan or placebo. In addition, they had a calorie-restricted diet.
The participants who were given any of the Glucomannan supplements reported weight loss in comparison to placebo at the end of the study.
Glucomannan may also lower the absorption of fat and protein, manage blood sugar levels, balance cholesterol levels and feed the good bacteria in your gut.
As far as the safety of this supplement is concerned, studies show that Glucomannan is safe for consumption. It does not cause side effects because it is obtained from a plant.
However, it is water-soluble and it starts expanding as soon as it comes in contact with water. So, it is highly recommended to consume at least 1 or 2 glasses of water or any other liquid.
- Powder – 1 gram three times a day.
- Capsule – As mentioned on the label.
- Consume at least 15 minutes to 1 hour before meals.
Summary – Glucomannan is a powerful natural dietary fiber that promotes weight loss. It converts into a thick gel in your stomach that helps to suppress appetite and reduce hunger.
5-HTP or Griffonia Simplicifolia
Griffonia Simplicifolia is a woody shrub that is naturally grown in West and Central Africa.
It is the best source of a compound known as 5-hydroxytryptophan (5-HTP). This compound naturally converts into serotonin.
Serotonin is the happy hormone that your brain releases. It improves your mood and uplifts your well-being. Also, when the levels of serotonin increase, you feel full for a longer period of time.
Serotonin affects your appetite by suppressing it and giving you a feeling of satiety. Therefore, serotonin is extremely important for your body.
Thus, 5-HTP promotes weight loss by reducing the intake of carbohydrates and cravings.
In a random study, 20 over-weight but healthy women were given Griffonia Simplicifolia or a placebo for one month.
At the end of the study, the participants experienced a reduction in waist and arm circumference. Also, they experienced an increase in satiety levels.
In another study, 27 healthy over-weight women participated. At the end of the eight-week period, they also reported the same weight loss effects – reduced appetite and increased satiation.
Keep in mind that some people may experience slight discomfort due to taking 5-HTP supplements for a prolonged period of time. [Also, read the side effects of 5-HTP to know more about this substance.]
- 300 mg to 500 mg of 5-HTP supplement – take once a day.
- Take the supplement along with a meal to achieve maximum satiety benefits.
Summary – Griffonia Simplicifolia is a plant that provides high amounts of 5-HTP. This 5-HTP helps to suppress appetite and promote weight loss.
Caralluma Fimbriata is a cactus plant that is widely grown all over India. Among the Indian culture, it is known as a natural appetite suppressor for thousands of years.
In India, it is grown all over even on the roadsides. Therefore, people use it extensively. They either eat it raw or boil it or even make a spicy vegetable dish with it.
Maybe this is one of the reasons why average Indians are comparatively slim than average Americans. In fact, according to a 2017 article published in the Telegraph UK stated India among the top 20 least obese countries in the world.
Caralluma Fimbriata is a herb that has medicinal benefits. It not only suppresses appetite but also improves serotonin levels.
Basically, it increases serotonin (happiness hormone), decreases carbohydrate intake, and suppresses appetite.
A study was carried out on a group of 50 overweight adults. All of them were given 1 gm of Caralluma Fimbriata extract every day for 2 months. After the time period, it was reported that they experienced a 2.5% weight loss, all because of their reduced appetite.
In another study, 43 over-weight people were given 500 mg of the extract twice daily. They were also given a balanced healthy diet and they also did exercises. After the study, they reported a reduction in their waist size as well as body weight.
There was another study performed on people who had Prader-Willi syndrome. It is a unique health condition, in which the patient tends to over-eat.
Now, these participants were given 250 mg, 500 mg, 750 mg, and 1000 mg of Caralluma Fimbriata extract and placebo for a period of 4 weeks.
The participants taking the highest dose (1000 mg every day), reported a significant decrease in appetite.
There are no documented side effects of the Caralluma Fimbriata extract. It is a herb so it is relatively safe for consumption.
- 500 mg twice daily for at least one month.
Summary – Caralluma Fimbriata is a herb that helps to suppress appetite naturally. If exercise and a balanced diet are also combined then the weight loss results are even better.
Gymnema Sylvestre is a shrub that is native to India, Australia, and Africa. It is grown in abundance in the forests of India. The common name is Gurmur in the Hindi (Indian) language.
For centuries, it has been used in many Ayurvedic medicines. It is a natural diabetes treatment. In addition, it also helps treat malaria, snakebite, and other ailments.
As it works like a natural anti-diabetic supplement so, it basically works by reducing your sugar cravings. Also, it inhibits the absorption of sugar. Hence, reducing blood sugar levels and improving health.
It contains a unique active compound known as gymnemic acids. This compound is responsible for blocking the sweetness of food in your mouth. In other words, it reduces your sugar cravings.
A study was carried out on a group of people to test the effects of Gymnema Sylvestre. It was found that people who took the supplement had reduced appetite in comparison to those who did not take the supplement.
In addition, gymnemic acids bind with the sugar receptors in your intestine. This prevents the absorption of sugar into your bloodstream. It helps to maintain a low blood sugar level.
Also, it reduces the storage of carbohydrates as fat.
Some animal studies have also been performed on Gymnema Sylvestre and they also prove that it has amazing effects on managing sugar levels and fat absorption.
The animals involved in the study showed no signs of weight gain even after consuming a high-fat diet for 10 weeks.
In another separate study, it was showed that Gymnema Sylvestre helps in excreting out the excess fat from the body more easily.
It is highly recommended never to consume supplements along with food. If taken on an empty stomach, it may cause a mild stomach-ache.
- Capsule – 100 mg three times a day or as recommended on the bottle.
- Powder – Start by taking just 2 gm a day. You may increase up to 4 gms a day maximum.
- Tea – Boil the leaves for at least 5 minutes. Let them steep for another 10 minutes and enjoy the drink.
Summary – It reduces sugar cravings, helps in managing blood sugar levels and blocks the absorption of fat into your body.
Green Tea Extract
Green Tea is a power-house of health benefits. It is one of the richest sources of antioxidants available today.
Many clinical tests and studies have been performed on green tea and it is proved to give weight loss benefits.
Basically, it contains 2 compounds – Caffeine and Catechins.
Now, caffeine is something that is also found in coffee and other energy drinks. But, it is one of the most widely used ingredients in weight loss supplements also.
Caffeine is a stimulant that boosts your energy levels while burning fat. It also helps with suppressing your appetite so that you eat less and naturally lose weight. [Also, read the comparison of Green Tea vs Black Tea, it will tell you in detail about both these type of tea – their benefits and their side effects.]
Catechins, on the other hand, is a unique compound that is found in high amounts in Green Tea extract. These catechins, especially Epigallocatechin Gallate (ECGC) speed-up your metabolism and reduces the unwanted fat stored in your body.
This amazing combination of Caffeine and Catechins is responsible for burning calories and reducing weight.
A study was performed on 10 healthy people. They reported an increased calorie burn of 4% after consuming Green Tea extract.
If you combine Green Tea extract with a healthy lifestyle then you can easily reduce your appetite and achieve weight loss success.
Green Tea is relatively safe for consumption, however, if you have caffeine sensitivity then you must avoid it.
Also, drinking too much in a day is not advisable, so stick to the recommended dosage.
- Drink 250 to 500 mg per day.
- Always use the best quality product.
Summary – The unique blend of caffeine and catechins present in Green Tea extract help with increasing energy levels, boosting metabolism and suppressing appetite.
Garcinia Cambogia is a tropical fruit that is a type of tamarind. The scientific name is Garcinia Gummi-Gutta. It is extremely popular for its weight loss benefits.
Hydroxycitric Acid (HCA) is the active ingredient that reduces weight. This HCA is present in high concentrations in the peel of this fruit.
Many studies have been performed on Garcinia and it is proven to reduce weight naturally by suppressing appetite and reducing food intake.
This is the main reason why the markets offline, as well as online, are full of Garcinia Cambogia diet pills.
The efficacy of this fruit is backed by many human studies. These studies demonstrate that it is extremely effective in reducing appetite and blocking the production of unwanted fat cells.
Basically, it increases the levels of serotonin in your body. This is the happy hormone that is responsible for improving your mood and making you feel good.
In addition, it improves your brain’s capability to receive satiety signals. So, you feel full for a longer period of time and your appetite suppresses.
However, every individual is different, therefore, the weight loss results vary from person to person.
Garcinia Cambogia being a fruit is relatively safe for consumption and most people do not get any side effects at all. But some people may experience side effects like a headache, skin rashes, and stomach upset.
- Take 500 mg of HCA per day.
- Do not consume more than 2800 mg of HCA in a day.
- Take it at least 30 to 60 minutes before meals.
Summary – Garcinia Cambogia contains HCA or Hydroxycitric Acid that helps in increasing serotonin and suppressing appetite.
Garcinia Cambogia is one of the main ingredients in Crazybulk Clenbutrol and that is why this dietary supplement is one of the world’s most powerful fat burners.
Conjugated Linoleic Acid
Conjugated Linoleic Acid (CLA) has been known to reduce weight and suppress appetite for over a decade now. There are many weight loss product manufacturers that sell CLA supplements also.
CLA is a trans fat that is naturally found in animal products. It has many health benefits including weight loss.
Basically, CLA increases fat burning, blocks the production of excess fat cells, and stimulates the breakdown of fat in your body.
Scientific research also shows that CLA increases satiety and suppresses appetite.
A study was performed on a group of 54 people. They were given 3.6 gms of CLA every day for a period of 13 weeks. They reported reduced appetite and increased satiety in comparison to those taking placebo.
18 different studies concluded that CLA helps to reduce body fat.
By taking just 3.2 gm of CLA every day you may notice a significant reduction in body fat.
Clinical tests prove that CLA does not have side effects and taking up to 6 gm per day is relatively safe.
- 3 to 6 gm per day with meals.
Summary – CLA is a trans fat that suppresses appetite naturally.
Coffee is the most consumed beverage all over the world. People enjoy it for its taste, aroma, after effects, caffeine, etc. Its taste is loved by billions of people worldwide.
Coffee contains a high amount of caffeine that can have both benefits as well as side effects. For those who are caffeine sensitive, coffee is definitely not for them. However, for those who want caffeine, then coffee is an amazing source.
You must be wondering, how coffee can help with suppressing appetite?
Well, many clinical studies have been performed on coffee to know its weight loss effects and other health benefits.
It is known that coffee increases the process of calorie burn and fat metabolism in your body.
In addition, coffee also helps to suppress appetite which results in weight loss. Consuming caffeine 30 minutes to 4 hours before your meal suppresses your appetite. It affects your stomach emptying and gives you a feeling of fullness.
Also, when you drink coffee, you are less likely to overeat during your next meal. Coffee is a natural stimulant, so it gives you an instant boost of energy.
When you already have energy, your body makes you feel less hungry.
Men and women not necessarily experience the same effects. In one study, it was shown that men who consumed 300 mg of caffeine per day had a decrease of 22% in their calorie intake, however, women did not experience any change.
Some studies also showed that caffeine helped in increasing metabolism by up to 11% and fat burning by up to 28%.
Also keep in mind that for some people, consuming 250 mg or more caffeine every day can increase blood pressure. So, it is highly advised to keep your consumption within limits.
- Regular brewed coffee contains around 95 mg of caffeine per cup.
- A dose of 200 mg of caffeine or 2 cups is sufficient for suppressing appetite.
However, the dose differs from person to person according to their tolerance for caffeine. Also, if you are caffeine sensitive then DO NOT consume it otherwise you may feel the side effects.
Summary – Coffee may suppress appetite by delaying the stomach emptying. Caffeine increases metabolism and fat burning.
Yerba Mate is a plant that is naturally grown in South America. It super-charges your energy levels.
Many clinical studies have been carried out on Yerba Mate.
In an animal study, it was shown that after consuming Yerba Mate for 4 weeks, food and water intake was reduced significantly. This resulted in weight loss.
One study showed that mice who consumed Yerba Mate for a long time experienced decreased appetite, weight loss by increased glucagon-like peptide 1 (GLP-1) and increased leptin levels.
GLP-1 is a compound that is naturally generated in your gut. It helps to regulate your appetite.
Leptin is a hormone that signals your brain that you are full and you do not need to eat more.
When GLP-1 and leptin levels are increased, your appetite naturally suppresses and you feel less hungry.
There have been more clinical studies that showed that when Yerba Mate is combined with other ingredients, it helps in suppressing appetite and reducing hunger very effectively.
A study was performed on 12 healthy women. They all took 2 gm of Yerba Mate daily before cycling for 30 minutes. This reduced their appetite, increased metabolism, improved focus, and energy levels.
Also, it is safe for consumption. No severe side effects are associated with it.
- Tea – 3 cups every day.
- Powder – 1 to 1.5 gms every day.
Summary – Yerba Mate is a plant that increases your energy levels. It also increases the levels of leptin and glucagon-like peptide-1 (GLP-1). Both these compounds suppress appetite and promote satiation.
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