Top 10 Natural Appetite Suppressants
If you’re craving flavor without committing to sugar, consider sprinkling some cinnamon into your breakfast oatmeal, coffee, or even yogurt. Not only will it make your meals tastier, but cinnamon has been shown to lower blood sugar levels and make it easier for you to turn down sweetened foods. This leads to natural appetite suppression and helps you lose weight over time.
A study shows that adding a few scoops of flaxseeds to your meals might keep you feeling fuller, longer. This is because they contain a substance called mucilage, which is a water-soluble fiber that forms a gel-like consistency when combined with water. This material makes the flaxseeds take up more room in your stomach, and they slow down the digestion process. This keeps you feeling fuller and more satiated throughout the day.
Likewise, flaxseeds are filled with healthy fats and naturally low in calories. For this reason, a study has shown that small daily doses can help suppress appetites and reduce snacking impulses. Perhaps best of all, flaxseeds are known to reduce inflammation, making it easier for your body to let go of stored water and fat so that you weigh less overall.
3. Green Tea Extract
Move over coffee!
Another form of caffeine may be an even better natural appetite suppressant. Green tea has been a favorite drink for thousands of years, and a daily cup or two can reduce mindless snacking, thanks to the catechins it contains.
Scientists believe that these prevalent antioxidants can inhibit glucose from turning into fat cells, and it keeps your blood sugar levels from rising higher than they should. EGCG, the most common catechin in green tea, can also slow down the fat cell duplication process and help your body burn more fat for energy.
There is evidence that drinking green tea may contribute to weight loss, too. An analysis of 14 studies on the benefits of green tea found that regular consumption is linked to statistically significant amounts of weight loss, especially when around 857 milligrams are taken each day. This is likely because green tea lowers your body’s level of ghrelin, a hormone linked to making you feel hungry. The analysis also shows that drinking green tea can lead to improvements in cholesterol levels and increases adiponectin, a compound that helps fight inflammation and insulin resistance.
Throughout much of the world, ginger has long been considered a digestive aid. Not only does it pack a punch of potent flavor to every recipe it’s added to, but ginger works as a natural stimulant that energizes your body and improves your overall digestion so that you metabolize your food more efficiently. If you want to feel fuller between meals, consider sipping on some ginger tea throughout the day.
5. Saffron Extract
This ultra-expensive spice has more benefits as an additive to weight loss foods than you might think. Research shows that saffron extract can improve your mood regulation and increase your serotonin levels, a feel-good hormone that affects your happiness.
In the same way, saffron extract can suppress your appetite and reduce your desire to snack throughout the day. And, because of its mood balancing benefits, saffron can reduce depression symptoms and prevent your downcast mood from triggering emotional eating. Some results show that saffron might even be as beneficial for your body as a low-dose prescription antidepressant drug like Prozac.
Likewise, some evidence shows that a chemical in saffron called crocetin can decrease fatigue during exercise and improve your overall performance. To start experiencing the results for yourself, consider taking doses of around 30 milligrams each day.
As cliché as it sounds, eating a grapefruit for breakfast, is a sound way to combat weight gain. Grapefruit has been the focus of dozens of studies about weight loss, and the evidence shows that each serving contains plenty of antioxidants, volatile oils, enzymes and beneficial acids that can reduce your appetite, improve your energy levels, and prevent cravings from becoming overpowering.
The fruit’s distinctive citrus smell might be responsible. Inhaling its scent will impact the functioning of your central nervous system, which alters autonomic nerve signaling to the point that it suppresses your appetite. This leads to better fat metabolism and weight loss over time. There’s no reason to worry if you can’t stand the taste.
Grapefruit essential oil has also been proven to be useful for controlling your appetite and preventing weight gain. You can