As you may know, obesity is a growing problem all around the world, and it’s becoming more difficult for people to stay fit and healthy. It’s a problem that’s only going to get bigger and bigger, but one thing that might help our bodies combat obesity is an appetite suppressant.
Natural plants and herbs help you eat less by reducing your appetite, increasing feelings of fullness, and reducing cravings.
So which appetite suppressants are the best? Here is our list of the top 10 natural appetite suppressants:
1. Fenugreek
Fenugreek is a herb that comes from the legume family. Its seeds are composed of 45% fiber, soluble and insoluble.
Thanks to this, fenugreek provides different benefits for blood sugar regulation, cholesterol reduction, and appetite control.
According to a study, consuming 8 grams of fenugreek fiber helps reduce appetite more than consuming 5 grams of fenugreek fiber.
On the other hand, a study found that consuming 12 grams of fenugreek seed extract reduces daily fat intake by 17% and calorie intake by 12%.
In addition, a review ensures that fenugreek helps reduce cholesterol and blood sugar levels.
2. Glucomannan
One way to control your appetite is by increasing your fiber intake.
Glucomannan is a soluble fiber that has been proven effective for weight loss by reducing appetite and calorie intake.
In addition, glucomannan absorbs water and turns into a viscous gel. This helps promote feelings of fullness and delays stomach emptying.
According to a study on overweight people, supplements containing 3 grams of glucomannan and 300 mg of calcium helped them reduce body weight.
In addition, glucomannan would help reduce fat absorption, feed healthy gut bacteria, and regulate blood sugar and cholesterol levels.
3. Gymnema Sylvestre
Consuming Gymnema Sylvestre reduces the taste of sugar in your mouth, which helps fight cravings.
In fact, a study found that the consumption of Gymnema Sylvestre effectively reduces appetite and helps you eat less.
On the other hand, animal studies have also found that Gymnema Sylvestre helps you lose weight and burn more fat.
4. Griffonia Simplicifolia (5-HTP)
Griffonia simplicifolia contains large amounts of 5-HTP, which is converted to serotonin in the brain. Increased serotonin levels help reduce appetite.
In addition, 5-HTP helps reduce carbohydrate consumption, which benefits weight loss.
According to research, the consumption of Griffonia simplicifolia produces a significant increase in the feeling of fullness and helps to reduce the circumference of the waist and arms.
5. Caralluma Fimbriata
Caralluma Fimbriata is used to reduce appetite and enhance endurance.
In addition, its compounds are believed to increase the circulation of serotonin in the brain, which favors the reduction of carbohydrate consumption.
According to a study, consuming 1 gram of Caralluma Fimbriata extract for two months helps lose about 2.5% of body weight.
In addition, in a study conducted on overweight people, the consumption of 500 mg of Caralluma Fimbriata for 12 weeks helped them significantly reduce body weight.
6. Green Tea Extract
According to research, green tea extract is effective for weight loss.
This is so because green tea contains caffeine and EGCG, two beneficial fat-burning components.
Thus, the combination of EGCG and caffeine is excellent for burning calories.
In fact, one study found that consuming both compounds helps burn 4% more calories.
7. Conjugated Linoleic Acid
Despite being trans fat, conjugated linoleic acid (CLA) has many health benefits.
In fact, studies suggest that CLA helps with weight loss by increasing calorie burning and blocking fat production.
In addition, according to a study, CLA increases the feeling of fullness and reduces appetite.
Also, a review of 18 studies found that taking 3.2 grams of CLA per day helps reduce body fat.
8. Garcinia Cambogia
Garcinia cambogia skin contains hydroxy citric acid, which is effective for weight loss.
According to animal studies, garcinia Cambogia supplements help you consume less food.
In addition, human studies have found that it reduces appetite and helps with weight loss.
9. Yerba Mate
Yerba mate is a native plant of South America that is known for its energizing properties.
In addition, animal studies have found that yerba mate consumption helps reduce food intake and allows weight loss.
According to a study carried out in rodents, the consumption of yerba mate helps reduce appetite because it increases the levels of glucagon-like peptide 1 (GLP-1) and leptin.
In addition, a study carried out on women found that the consumption of 2 grams of yerba mate before doing physical activity allowed them to improve the metabolic process and reduce appetite.
10. Coffee
Coffee and especially its main compound, caffeine, provide different health benefits.
In addition, studies have found that coffee helps you lose weight by increasing calorie burn and fat breakdown.
In fact, one study found that consuming caffeine before meals could influence stomach emptying, appetite hormones, and feelings of hunger.
Also, coffee consumption makes people eat less during the day.
Interestingly, the effects differ between men and women: one study found that consuming 300 mg of caffeine caused a 22% decrease in calorie intake in men but did not affect calorie intake in women.
