Obesity is a rising health concern of today’s world and almost every other person is struggling with it. Research states that above 70% of the American population is obese. While an overweight individual can find various diet plans and fitness regimes, the biggest hurdle and the reason behind his ever-increasing weight is unsatisfied hunger. His appetite requires him to overindulge every few hours. In fact, it can make him feel hungry within just half an hour of eating. Such an increase in appetite is caused by reasons like stress and genetics.
To combat ever-striking hunger pangs, one can make use of appetite suppressants. Weight-loss pills or hunger controlling capsules are usually discouraged by doctors because, despite their results, they can cause severe harm to your health. However, there are alternatives to these artificial pills which act as natural suppressants and not only stop the issue of binge-eating but also help in reducing weight.
What is an appetite suppressant?
Appetite suppressants can be found in several forms be it a drink, a food item particularly one that is rich in fiber, pills, or anything else that helps against the constant desire of having food. The basic job of an appetite suppressant is to eliminate unnecessary hunger which appears after every short while.
Suppressants not only reduce the habit of overeating but also help in losing weight. However, natural hunger suppressants are far better than chemically-prepared ones as they regulate the level of appetite hormones called ghrelin or leptin. These two hormones help your body recognize hunger throughout the day and affect the need for food.
Although they are responsible for hunger but factors like mood swings, heredity, current weight also play a part in increasing one’s appetite. Therefore, an appetite suppressant covers all these factors and regulates a person’s need for food accordingly. Natural suppressants also help in many other ways like reducing overall fat and regulating other systems in your body.
Not only are chemical-containing appetite suppressants accompanied by negative side effects but they are also often not always fruitful. That said, here’s a compilation of several natural appetite suppressants that can be helpful.
Natural appetite suppressants:
This herb is part of the legume family and is rich with fibers which are both soluble and insoluble. It is mainly used in grounded and dried form. Due to the high amount of fiber, particularly galactomannan which is water soluble, fenugreek works greatly against several health concerns including an increasing appetite.
Fenugreek slows down the digestion process and absorption of macronutrients like carbohydrates which helps with the reduction of hunger. Consumption of this herb not only helps with hunger but it also eliminates fat from the body and regulates the level of blood sugar. Moreover, there is no adverse effect which is linked with this herb.
- Grapefruit essential oil:
Grapefruit essential oil has been found to be extremely helpful when it comes to reducing the occurrence of hunger. It helps in weight loss by decreasing fat from the body through a special type of enzyme called AMP-activated protein kinase. This enzyme makes the body use stored up fats and carbs as it happens during a workout.
Additionally, it helps you feel full for a long time as it works for the regulation and stabilization of blood sugar level in the body. Furthermore, it controls the hormones in your body which are linked with hunger, mood, and stress – all the factors that play a great role in increasing your cravings.
As fiber is the most prominent natural appetite suppressant so any dietary item that is rich in fiber works against consistent hunger. Flaxseeds are naturally high in fiber and including them in your diet will help you feel fuller. They also help in digestion and absorption of nutrients in the body.
Their inclusion in your diet not only fights against several unhealthy conditions but it also promotes weight loss by decreasing the quick desire for food. Flaxseeds also act as a good anti-inflammatory and provide healthy fats to the body.
- Spicy Food
If you are a fan of spicy cuisine then this is definitely good news for you as spices of all sort be it red chilies or green chilies except bell pepper can help you in suppressing your hunger. All these spices are rich in a compound named capsaicin that acts as a natural appetite suppressant. This compound not only reduces hunger but it also makes the body burn a good amount of fats.
Moreover, researchers and experts also emphasize on the usage of spices on a daily basis. They stress that including spices in your regular diet by adding them to dishes and soups you can gradually decrease your hunger.
Glucomannan is the name of another food fiber that can help you in losing weight and reducing your hunger. This fiber is also water soluble and travels through the digestive tract without being absorbed. This characteristic makes it more helpful in managing hunger, and that is also the reason that it is one of the best sources of fiber used for weight reduction.
In addition to this, regular intake of glucomannan supplements while following a diet plan or even while not being on a diet show significant changes in one’s weight. Glucomannan also helps in controlling the markers of cholesterol and blood sugar while nourishing the good bacteria present inside the body. You can start with 1 gram of glucomannan daily before a meal or as your doctor prescribes.
- Green tea extract
Green tea is an important part of the diet of all those who observe clean eating. Many people take a warm mug of green tea after their meal for easy digestion. It also has compounds that not only help with weight loss but also help to maintain your weight. It further helps in controlling hunger by managing ghrelin, a hormone which induces hunger.
As discussed there are various other factors that are linked with sudden hunger pangs and binge-eating and one of those is a metabolic disturbance. Green tea or green tea extracts have a chemical substance present in them that not only works for the betterment of these metabolic problems but also regulates insulin in the body. This makes it a good natural appetite suppressant.
- Gymnema Sylvestre
Lastly, with its unique name, is Gymnema Sylvestre which is a herb quite beneficial for those who have diabetes as it helps in maintaining blood sugar. However, those without diabetes can also benefit from this herb as it helps in controlling sugar cravings and eliminates the sudden desire for food. Regular intake of a supplement of this herb can relatively lower your appetite and help you maintain weight.
Gymnema Sylvestre is also found to be effective as it inhibits the absorption of some macronutrients especially sugar and fat in the body. This herb can be taken in powdered form, in the form of tea or as part of a capsule.
These are a few of the natural appetite suppressants that not only help with controlling your appetite but also help in maintaining weight. Unlike chemical-containing appetite suppressants, the risk of any adverse effects like high blood pressure, headache, chest pain or any other reaction is relatively low.