What are the best natural appetite suppressants?
38% of French people claim to have already used food supplements (1) . The objective of the approach is above all to be in better health (93%) (2) . And in parallel with this consumption, they are increasingly using superfoods, nutraceuticals and plants to strengthen their immunity, gain vitality or lose weight permanently. Among the most popular solutions are the famous “appetite suppressants”, which would allow you to regulate your food intake and therefore control your weight. But what is an appetite suppressant and above all, what are the most effective natural appetite suppressants?
What is an appetite suppressant?
An appetite suppressant, also called anorectic or appetite suppressant, is a substance, medicine, food or nutraceutical whose main property is to accelerate the feeling of food satiety . Also, it can be used as much to alleviate a little hunger as part of a diet for slimming purposes.
The appetite suppressant acts mechanically, by “filling” physiological hunger . The latter is manifested by clear signals: gurgling of the stomach, loss of energy, headaches, drowsiness, feeling of dry mouth. On the other hand , an appetite suppressant does not act on “psychological” hunger , that is to say on the desire to eat or the compulsive eating.
Finally, it should be noted that we often distinguish appetite suppressants from “ fat-burners ” (acceleration of the metabolism , such as caffeine or capsaicin) and fat sensors (capture of part of the lipids from food). But some substances often have a double action on the body: they reduce appetite, capture fat and regulate blood sugar. This is for example the case of fibers.
The best food-based appetite suppressants
Some foods, due to their high fiber content , act as appetite suppressants. They are therefore recommended in case of cravings, and constitute a healthy alternative to sweet, fatty and/or salty snacks . They can thus help to control your weight , or even to lose it.
Apple
It is certainly the best known appetite suppressant. This fruit is naturally rich in fiber and pectin, a mucilaginous fiber capable not only of swelling on contact with water (appetite suppressant effect), but also of capturing some of the fats and sugars in the intestine. Thus the apple is not only effective in soothing small hollows, but it is also interesting for its positive action on cholesterol and blood sugar levels.
Oat bran
This is the outer husk of the oat grain. Like the apple, it is rich in fiber and pectin. Thus, it can absorb up to 30 times its volume in water and is therefore very satiating. In addition, if it is consumed during meals, it captures some of the lipids and sugars and drains them directly towards the elimination pathways. Also, in addition to being an appetite suppressant, oat bran can lower the caloric load of a meal. It is easy to eat: in cottage cheese, sprinkled on a salad or vegetables, added to a dough….
egg white
Egg calories are largely contained in the yolk, but egg white is very low in calories. In addition, it is a protein concentrate , therefore nutritious. Also egg white is a very good appetite suppressant, inexpensive, excellent for muscle mass and source of energy. It can be eaten at any time of the day and is easy to adapt (hard-cooked, scrambled, in an omelet, etc.).
Konjac
It is a plant from Asia , whose rhizome is used to make various preparations: jelly, noodles, flour… It is characterized above all by its low calorie content (5 to 10 kcal per 100g), its neutral taste and its high content of glucomannan, a type of fiber that becomes very viscous on contact with water. Its consumption is also recommended for people wishing to lose weight, because konjac-based foods are effective appetite suppressants. On the other hand, it is recommended to drink a lot when eating konjac, and to limit its consumption in case of fragile intestines, because it accelerates transit.
The seaweeds
Edible seaweed, such as kelp (or fucus), wakame, nori or kombu (or sea lettuce) are also appetite suppressants to consider. Very rich in antioxidants and minerals ( immune system boosters ), they are also interesting for their content of phytosterols ( anticholesterol ), fiber (satiating) and iodine (contributes to good thyroid function). Their fibers are “lipid traps”, so they have a positive effect on blood cholesterol levels and can protect against high blood pressure.
oilseeds
Although caloric (because they are rich in monounsaturated lipids), almonds , walnuts and other hazelnuts are often recommended as a snack . Indeed, they are well endowed with dietary fiber and require long chewing. Numerous studies have demonstrated the benefit of consuming nuts during diets, as they help to avoid deficiencies and better control food intake. Also, a handful of oilseeds is a healthy snack and appetite suppressant.
Psyllium
Blond psyllium , also called ispaghul, is a pseudo-cereal whose whole grain is generally consumed. However, the integument (or envelope) of psyllium is highly endowed with mucilages – fibers that swell on contact with water. Also it will have an appetite suppressant effect equivalent to konjac or apple. Just like oat bran, psyllium can be mixed with various preparations: sprinkled on dishes, mixed in a soup, incorporated into the preparation of bread…
white cheese
Due to its high protein content, cottage cheese is very satiating and contributes to good muscle health. It is therefore an interesting appetite suppressant to incorporate into your daily diet, especially if it is chosen low in fat. It is also a good source of calcium, essential to prevent the risk of osteoporosis, and of vitamin D. It can be used as a base for many sweet and savory preparations, making it an easy-to-use appetite suppressant.
Bananas
The banana is certainly one of the most caloric fruits, but its calories are nutritionally interesting for the organism. Banana is indeed a reliable source of energy, vitamins and essential minerals for the body. In addition, its flesh is very dense and very rich in soluble fibre. These slow down the digestion process, so that the feeling of satiety occurs earlier during a meal and above all, lasts longer. The banana is therefore an appetite suppressant food to be preferred, especially in snacks (energy, appeasement of hunger and the desire for sweets).
The alternative appetite suppressant by food supplements
The dietary supplement market has taken an interest in slimming. Also it is not uncommon to find today many products with appetite suppressant properties. This type of food supplement generally comes in the form of capsules , tablets, capsules or powders to be diluted in a liquid.
Appetite suppressant supplements are not drugs and therefore generally do not contain chemicals. Moreover, anorectic drugs are highly regulated – even prohibited – in Europe, because the molecules used (amfepramone, fenfluramine, phentermine, sibutramine, orlistat) belong to the family of amphetamines, therefore related to narcotics. Conversely, appetite suppressant supplements are usually made from natural substances . Subject to marketing authorization, they are therefore controlled and can be consumed without risk to health (in compliance with the conditions of use specified by the manufacturers).
In general, the ingredients used in appetite suppressant food supplements are:
- pectin (apple)
- Glucomannan (konjac)
- Nopal powder, from the rackets (leaves) of the prickly pear
- Gymnema sylvestre
- carob seed
- Seaweed extracts (brown seaweed, agar-agar, fucus, ascophyllum)
- Hydroxicitric acid from garnicia cambogia
Also, to choose these appetite suppressant food supplements, it is better to refer to the list of ingredients. In addition, it may be wise to look into the manufacturing company, in order to be sure of the quality of the product. Taking food compliments is not a trivial gesture, because it is a question of ingesting active substances over a more or less long period.
Finally, if you are looking for an appetite suppressant, know that Cellublue Slimming Capsules Appetite Suppressant can be a good alternative. The product is vegan, made from 100% natural ingredients, including 3 of the substances mentioned above (carob, fucus and garnicia cambogia).
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.