Natural Appetite Suppressants that Work Without the Risks of Weight Loss Pills
People gain weight and cannot get rid of it because of increased appetite and overeating. To maintain weight, you need to keep the intake and consumption of calories at the same level. In order to lose weight, you need to spend more calories than to consume. But explaining to your own appetite that this dessert or snack will bring extra calories can be overwhelmingly difficult.
There are many ways to control your appetite. When losing weight, people try to use appetite suppressing supplements. Experts recommend replacing them with natural products. These natural products will help to win appetite without harm to health.
Functions of appetite suppressants
The main task of appetite suppressants is to maintain a person's sensation of satiety for a long time. As a result, the craving for overeating is reduced.
If you went on a diet to lose weight, but it is purely psychologically challenging to keep from forbidden foods. In this condition, appetite suppressants will reduce this fatal craving and allow you to stay within the framework. If you are simply used to plentiful portions, but see that they systematically spoil both your figure and overall well-being. Here, appetite suppressants will help reduce the amount of food you eat to normal.
The Dangers of appetite suppressants Pills
Appetite suppressants pills have fast and positive effects, but they leave some long term side effects on the human body (Abenhaim et al., 1996):
- Heart palpitation
Some serious side effects
- Acute liver failure
- Excessive bleeding
- Heart attack
- Increase pressure in the brain
- Death in rare instances
9 natural appetite suppressants
If you want to get rid of excess weight naturally, then you will need appetite suppressants. These are food and drinks, after consumption of which the appetite decreases, and the feeling of fullness persists for a long period.
In short, natural appetite suppressors control or suppress our appetite by reducing hunger and craving for hearty, high-calorie foods. Quite often, natural appetite suppressants are found in various kinds of food products and plants. Certain fruits, vegetables, and plants can have an appetite-suppressing effect, just like some nutritional supplements do.
Only they provide a natural result without any side effects. According to Hakim, Yahya, Shahar, Manaf, & Damanhuri (2019) these suppressors include:
In addition to the calming effect, green tea is very useful in suppressing appetite and losing weight. It contains caffeine and catechin antioxidants. Caffeine stimulates fat burning and reduces appetite, while catechins accelerate metabolism and reduce body fat.
This is a great natural appetite suppressant. Avocados are filled with satiety fibers. They also have a lot of healthy fats that send signals of satiety to our brain.
Apples Another fiber-rich food
Apples enhance the feeling of satiety, correctly regulate blood sugar and prevent energy swings, due to which we are drawn to unhealthy snacks. Also, we need more time to chew an apple, which means that the brain will have time to receive signals about satiety.
A zero-calorie drink perfectly satisfies hunger. Studies show that drinking just two glasses of water between meals can reduce total calories by 90. To feel full, you should aim to drink at least 500 ml of water to fill your stomach and reduce your appetite.
A small portion of dark chocolate with a cocoa bean works real miracles in suppressing appetite. The bitter taste of chocolate allows the body to reduce hunger. Chocolate contains stearic acid, which slows down the digestion process and prolongs the feeling of satiety.
Cinnamon perfectly regulates blood sugar levels, which has been repeatedly confirmed by scientific articles. This means that this spice is suitable for controlling appetite and preventing an imbalance in the glucose level, due to which hunger is born in us.
Almonds are not just a tasty nut, but also a rich source of antioxidants, vitamin E, and magnesium. According to studies, almonds reduce hunger and help control weight.
High levels of slow carbohydrates slow down digestion and keep you full for several hours after breakfast. Also, oatmeal suppresses the hungry hormone ghrelin. By the way, not only porridge can be cooked from oatmeal, but also many other dishes, for example, oatmeal with fried mushrooms, onions, and thyme.
Green leafy vegetables
If you are looking for very nutritious food that will provide satiety for several hours, pay attention to green leafy vegetables. From cabbage to spinach and Swiss chard, this fiber (eaten raw or gently fried with a little olive oil) is delicious and reduce hunger.
Tips for Keeping Your Appetite Under Control
Here, we have some suggestions for you to control your appetite:
Be focused while eating
How fast or slow you eat affects how much you consume. Your brain can recognize when it is hungry or full, but when you get distracted or eat fast, your brain can skip these signals. By focusing on food, you can improve your eating behavior and control the amount of food you eat.
Exercise helps reduce activity in the part of the brain associated with craving for food. It can help you consume less, reducing hunger, producing hormones, and increasing your sense of fullness. This is a great way to move and reduce your appetite!
Try to add coffee in your daily. Drinking coffee stimulates the release of the peptide YY (PYY), which is a hormone in the intestine that is responsible for the feeling of fullness. While drinking coffee, you help your body feel full until the next meal.
Eat spicy foods
Compounds such as capsaicin found in hot peppers can help reduce hunger. A slight increase in temperature increases the number of calories burned after meals.
Natural appetite suppressants help to get rid of excess weight. These are food products, drinks that affect the body without side effects. After them, the appetite decreases, and the feeling of fullness persists for a long time.
Abenhaim, L., Moride, Y., Brenot, F., Rich, S., Benichou, J., Kurz, X., . . . Bégaud, B. (1996). Appetite-Suppressant Drugs and the Risk of Primary Pulmonary Hypertension. New England Journal of Medicine, 335(9), 609-616. doi:10.1056/nejm199608293350901
Hakim, B. N., Yahya, H. M., Shahar, S., Manaf, Z. A., & Damanhuri, H. (2019). Effect of Sequence of Fruit Intake in a Meal on Satiety. International Journal of Environmental Research and Public Health, 16(22), 4464. doi:10.3390/ijerph16224464