These are the top 10 natural appetite suppressants to help you lose weight.
Fenugreek, a member of the legume family, is an herb. After being dried, the seeds are the most widely used part of this plant.
Seeds contain 45% fiber, which is mainly insoluble. They also contain galactomannan, which is a soluble fiber.
Fenugreek’s high fiber content has been proven to have health benefits such as blood sugar regulation and cholesterol reduction.
Fenugreek slows stomach emptying and delays fat and carb absorption. This results in less appetite and better control of blood sugar.
An 18-person study on healthy individuals with obesity showed that 8 grams of fiber from Fenugreek were more effective than 4 grams. Participants felt fuller and ate less the next meal.
Fenugreek may also be able to help reduce fat intake.
One study that included 12 healthy men found that consuming 1.2 grams of fenugreek seeds extract reduced daily fat intake by 17%. They also saw a decrease in their daily calorie intake of around 12%.
A review of 12 randomized controlled trials also found that fenugreek can lower blood sugar and cholesterol.
Fenugreek has been shown to be safe and has very few side effects.
- Whole seedStart with 2 grams and increase to 5 grams as tolerated. Begin with 2 grams and increase to 5 grams as tolerated.
- Capsule. If you don’t experience side effects, start with a 0.5-gram dosage.
- After a few weeks, increase to 1 gram.
- It is possible to reduce your appetite and lose weight by increasing your fiber consumption.
The most effective soluble fiber for weight loss is glucomannan, which is one of the most well-known. It reduces hunger and increases food intake.
Glucomannan can also absorb water to form a viscous gel. This can bypass digestion and reach the colon almost unchanged.
The bulking properties of glucomannan help promote feelings of fullness, delaying stomach emptying, and can be used to reduce food intake and aid in weight loss.
One study found that 83 overweight people experienced significant weight loss after taking a supplement with 3 grams of glucomannan, 300 mg of calcium carbonate, and 2 months of treatment.
A larger study involved 176 overweight participants who were randomly assigned to one of three glucomannan supplement options or a placebo while following a restricted diet.
People who took any of the glucomannan-based natural appetite suppressants saw significant weight loss, compared to those who took the placebo.
Additionally, glucomannan can help reduce the absorption of protein and fats, feed friendly bacteria in your gut, regulate blood sugar levels, and lower total and LDL cholesterol.
Glucomannan can be tolerated safely and is generally well tolerated. It can cause stomach swelling, which could make it dangerous for some people. It is important to drink at least one to two glasses of water.
You can start with 1 gram three times per day, between 15 and 1 hour before you eat.
Gymnema Sylvestre is a herb that’s most well-known for its anti-diabetic qualities. It could aid in weight loss.
Gymnemic acids, the active compounds in Gymnema Sylvestre, have been shown not to increase sweetness. Consuming Gymnema Sylvestre can lower the sweetness of food and curb sugar cravings.
A study that examined the effects of Gymnema Sylvestre on fasting subjects found that those who took the supplement had lower appetites and were more likely to limit their food intake than those who didn’t.
Similar to gymnemic acid, it can also bind to sugar receptors within the intestine and prevent the absorption of sugar from the blood. This could be used to maintain low blood sugar levels, and prevent carb storage as fat.
A few animal studies have also supported the effects of Gymnema Sylvestre upon body weight and fat absorption.
One study showed that the supplement helped animals maintain their weight even though they were given a high-fat diet for 10 weeks.
Another study showed that Gymnema Sylvestre could inhibit fat digestion and increase fat excretion.
These supplements should always be consumed with food. Mild stomach discomfort can occur if taken without food.
- CapsuleTake 100 mg 3-4 times daily. Take 100mg 3-4 times per day.
- PowderIf you don’t experience any side effects, start with 2 grams.
- TeaBoil the leaves for five minutes, then let them steep for between ten and fifteen minutes before you drink.
- Griffonia simplecifolia has a reputation for being one the most natural sources of 5-hydroxytryptophan (5-5-HTP).
5-HTP a compound that is converted to serotonin by the brain. A decrease in serotonin levels can influence the brain by suppressing hunger.
5-HTP helps you lose weight by decreasing your carb intake and increasing your hunger levels.
A randomized study showed that 20 overweight women were given Griffonia simplicifolia extracts containing 5-HTP and a placebo over a period of 4 weeks.
The treatment group saw significant improvements in fullness and a reduction in waistline and arm circumference at the end of the study.
Another study looked at the effects of 5-HTP on appetite among 27 healthy women who were overweight.
The results showed that the treatment group had a lower appetite, greater levels of fullness, significant weight loss, and significant weight decreases over an eight-week period.
Supplementation with 5-HTP may cause nausea and stomach discomfort if used for a prolonged period.
Combining 5-HTP with antidepressants may increase your risk of developing serotonin syndrome. Do not take Griffonia simplicifolia and 5-HTP supplements without first consulting your healthcare provider.
5-HTP supplements may be more effective than Griffonia simplecifolia at suppressing appetite since 5-HTP is the main compound in this herb.
The recommended dosage of 5-HTP is 300 to 500 mg. It can be taken either once daily or in divided doses. To increase your feeling of fullness, it is recommended that you take 5-HTP with meals.
Caralluma Fimbriata is an herb used to suppress appetite and increase endurance.
It is believed that the compounds in Caralluma Fimbriata may increase serotonin’s circulation in the brain. This has been proven to reduce carb intake and suppress appetite.
A study of 50 overweight adults showed that taking Caralluma Fimbriata extract for two months led to a 2.5% weight reduction. This was due to an increase in appetite.
Another study involved 43 overweight people being given 500mg of Caralluma Fimbriata twice daily over 12 weeks. It also included a diet and exercise program. They saw a significant decrease in their waist circumferences and weight.
One study also examined Prader-Willi Syndrome patients, which is a condition that can lead to excessive eating. For four weeks, participants were given either 250, 500, or 1,000 mg Caralluma Fimbriata extract, or a placebo.
The highest dose, 1,000 mg per day, was the most effective. It led to significantly reduced appetite and a reduction in food intake at the end of the study.
Caralluma Fimbriata extract has no documented side effects.
For at least one month, 500 mg should be taken twice daily.
Green Tea Extract has been proven to be very effective in weight loss and offers many other health benefits.
Two compounds in green tea contribute to weight loss: catechins and caffeine.
Caffeine, a well-known stimulant, increases fat burning and suppresses hunger.
Moreover, catechins, especially epigallocatechin gallate (EGCG), have been shown to increase metabolism and decrease fat.
Combining EGCG with green tea extract can increase the body’s ability to burn calories. This can help you lose weight.
A study of 10 healthy individuals showed a 4% increase in calories burned when they ingested EGCG and caffeine.
Although no studies have been done on green tea extract’s appetite suppressing properties in humans, it appears that green tea mixed with other ingredients can reduce appetite.
Green tea can be consumed in 800mg of EGCG. It has been shown that higher doses of EGCG, such as 1,200 mg, can cause nausea.
250 to 500 mg is the recommended daily intake for green tea with standardized EGCG.
Conjugated Linoleic Acid (CLA) a type of trans fat found in certain fatty animal products. It has many health benefits.
CLA has been shown by research to aid in weight loss. It increases fat burn, blocks the production of fat, and stimulates fat breakdown.
CLA has been shown to increase feelings of fullness, and decrease appetite.
The study found that 54 participants who were given 3.6g of CLA daily for 13 weeks experienced a lower appetite and higher levels of fullness than those who received a placebo. This did not impact the amount of food that participants ate.
CLA may also help to reduce body fat. An 18-study review concluded that CLA consumption of 3.2 grams per day could help reduce body fat.
CLA has been proven safe by studies.
It is recommended to consume 3-6 grams daily. Take it with your meals.
Garcinia Cambogia is derived from the same fruit, also known as Garcinia gummigutta.
This fruit’s peel contains high levels of hydroxycitric acid (HCA), which has been shown to be effective in weight loss.
Animal research has shown that garcinia-Cambogia supplements can reduce food intake.
Human studies also show that Garcinia Cambogia can reduce appetite, block fat production, and lower body weight.
Garcinia cambogia may also increase serotonin levels. This affects brain receptors that control fullness signals. It may also suppress appetite.
Other studies have shown that Garcinia Cambogia does not increase appetite or help with weight loss. Individual results will vary.
Garcinia cambogia appears to be safe when taken in high doses up to 2800 mg of HCA daily. Some side effects such as skin rashes and stomach upset, headaches, and stomach problems have been reported.
500mg of HCA is recommended for Garcinia Cambogia. Take it 30-60 minutes before you eat.
The South American plant Yerba Mate is also known as yerba mate. It is well-known for its energy-boosting abilities.
Animal studies have shown that the consumption of yerba mat over a 4-week span significantly reduced food intake and water intake, and aids in weight loss.
A study on mice found that yerba mate increased appetite, food intake, and body weight through the increase in glucagon-like projet 1 (GLP-1), and leptin.
GLP-1, a substance found in the stomach that regulates appetite, and leptin, which is responsible for signaling fullness, is produced in the gut. Their levels can be increased to reduce hunger.
Studies have also shown that yerba matt when combined with other ingredients, can help to reduce hunger and appetite.
A study of 12 healthy women found that 2 grams of yerba mat before doing a 30-minute cycle exercise resulted in a reduction of appetite, focus, and energy.
Yerba mate seems to be safe and doesn’t cause any serious side effects.
- Tea. Daily, consume 3 cups (330ml each).
- Powder1-1,5 grams daily
- Coffee is one of the most popular beverages worldwide. High levels of caffeine in coffee are well-known for their health benefits.
Coffee can aid in weight loss, according to studies. It increases calorie burn and fat metabolism.
Coffee may also help to reduce appetite, which can aid in weight loss. The effects of caffeine intake on stomach emptying, appetite hormones, and hunger may be influenced by the timing of caffeine intake.
Drinking coffee can make it less likely that people eat more at the next meal or throughout the day than if they don’t drink it.
These effects can be different for women and men, however. A study found that 300mg of caffeine caused a 22% drop in calories intake in men. However, it had no effect on women’s calorie intake.
Some studies also found that caffeine did not reduce appetite in any way.
Caffeine may also be able to increase your metabolism up to 11%, and fat burning up to 29% for lean individuals.
However, it is important to note that some people may experience high blood pressure if they consume more caffeine than 250mg.
A cup of regular brewed coffee has approximately 95 mg of caffeine.
Weight loss is usually achieved by taking 200mg of caffeine or two cups of regular coffee. Researchers generally recommend consuming doses between 1.8 and 2.7 mg per pound (4-6mg per kilogram) of body weight.
These doses can vary depending on individual tolerance and side effects.
It has been shown that certain herbs and plants can help you lose weight.
They reduce appetite, increase fullness, slow down stomach emptying, block the absorption of nutrients, and influence appetite hormones.
Soluble fibers such as fenugreek or glucomannan can delay gastric emptying, increase fullness, and reduce energy intake.
Caralluma Fimbriata and Griffonia Simplicifolia contain compounds that increase serotonin in the brain. This has been shown to decrease carb intake and increase fullness.
Moreover, yerba mate and green tea extract are high in caffeine and compounds such as EGCG, which have been shown to lower food intake, increase appetite hormones and boost metabolism.
CLA also has been shown to reduce appetite and fat loss.
Although results will vary from person to person, these supplements appear to be a great way to lose weight.