5 Natural Appetite Suppressants that Work

You know that diet and exercise are the most important parts of a healthy lifestyle, but it’s hard to eat healthy foods in the right portion sizes if you feel hungry all the time. Appetite suppressants are foods, drinks, or supplements that can turn off your brain’s hunger signals, allowing you to eat less, but still feel satisfied. Here are five natural appetite suppressants that work.

1 – Coffee

When it comes to caffeine, most people think of coffee. After all, this all-natural beverage contains quite a high dose of the well-known stimulant – more than most other foods and drinks. Caffeine can also be found in soda, chocolate, tea, certain types of ice cream, and even specially-made caffeinated bottled water for people who want to stay awake while hydrating.
Caffeine suppresses the appetite thanks to its stimulant action. A study published in The American Journal of Clinical Nutrition found that a cup of coffee with a standard caffeine dose – about 95mg – can boost the metabolism. Another study published by the same journal was even more interesting. According to its findings, even decaf coffee could substantially increase the production of a hormone known as PYY, which has been associated with feelings of satiety. The more PYY in your system, the less hungry you feel.

2 – Whey Protein

Whey protein is one of the most common supplements you’ll find in any bodybuilder or athlete’s repertoire. Protein itself – whether it comes from the food you eat or the supplements you drink – is a major player in satiety. It may also help increase satiety hormones better than protein powders made from casein, at least for the short-term. Those who want longer-term appetite control may consider blending both whey and casein-based protein powders to cover all their bases; those who only need short-term appetite control can opt for lower-calorie whey protein, instead, which has also been shown to boost fat loss while preserving muscle.

3 – Oleic Acid

Oleic acid, by and large, is a fat. While it may seem completely counterintuitive to eat more fat if you’re interested in suppressing your appetite to lose weight, there’s actually some research backing this claim. Oleic acid is a good fat found in foods like avocados, nuts, and olive oil. Science has proven that this surprisingly healthy fat is a major trigger for producing a compound called oleoylethanolamide in the small intestine, which makes its way to nerve endings and tells your brain that your stomach is satisfied.

4 – Green Tea

A study published in the Journal of Nutrition took a rather in-depth look at the health benefits associated with the regular consumption of green tea. The study found that people who drank anywhere from four to five cups each day and worked out at a moderate intensity for at least 180 minutes per week lost far more fat – especially from their stomach areas – than those who only exercised. Preliminary research suggests that those who drink more green tea consume less food, on average, thanks to the caffeine found naturally within the tea’s leaves. This makes green tea one of the absolute best natural appetite suppressants that work. (Matcha, or ground tea leaves designed to be served like instant tea, produces the same effect.)

5 – Ginger Root

Ginger root has been used for thousands of years to treat a variety of stomach-related ailments and conditions. Even today, people experiencing nausea will often find relief when they sip a cup of green tea combined with fresh ginger root. In fact, Ayurveda medicine still calls for ginger root as the go-to cure for people who are overweight due to constant hunger. Research published in the Journal of the Science of Food and Agriculture showed that daily supplements of gingerol – the active ingredient in ginger root thought to curb the appetite and squash nausea – reduced body fat percentages and improved leptin levels in lab mice. The mice treated with gingerol ate less food, and therefore lost weight. This is one of the oldest and most well-known of the natural appetite suppressants that work.

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