The markets are saturated with a number of weight loss supplements. That targets different aspects of your weight loss. Some focus on burning your extra body fat, some work to improve metabolism in your body, some try to increase thermogenesis in your body, and some help to control your repetitive cravings to prevent binge eating.
Most weight loss plans and programs fail just because of the inability of the subject person to control the food cravings and repetitive hunger. It may be because of low energy in the body due to the low-carb diet or low calories diet.
Here, you’re going to explore 12 natural appetite suppressants that work to control binge eating and are safe to consume.
Fenugreek is a herb from the legume family. Fenugreek seeds are the most commonly used part of the plant. Fenugreek seeds consist of 45% fibre, most of which is insoluble. However, Fenugreek seeds also contain soluble fibre, including galactomannan. Furthermore, fenugreek has been shown to provide many health benefits, including blood sugar regulation, cholesterol reduction, and successful appetite control.
Fenugreek works by slowing down the process of emptying your stomach and delaying carb and fat absorption. This resulted in decreased appetite and controlled blood sugar. One study with 18 healthy people with obesity showed that consuming 8 grams of fibre from fenugreek helped reduce appetite more effectively than 4 grams of fibre from fenugreek. Moreover, Participants also felt fuller and ate less at the next meal.
Fenugreek seeds also contain galactomannan fibre. That is a soluble fibre that helps reduce appetite by increasing fullness levels, slowing stomach emptying, and delaying carb and fat absorption.
Increasing your daily fibre intake may be the best way to control your appetite and lose weight. Being the best soluble fiber, glucomannan is the most effective for weight loss and appetite control. It can help to reduce appetite and also decreases food intake.
Glucomannan also helps to absorb water and become a viscous gel, which can bypass digestion and get to the colon relatively unchanged. The energy creation property of glucomannan helps you feel fullness and delays stomach emptying, which helps to reduce food intake and aid your weight loss goal.
One study with 83 overweight people showed a significant reduction in body weight and fat after taking 3 grams of glucomannan and 300 mg of calcium carbonate for two months.
Glucomannan is the most effective fibre for weight loss. Glucomannan is a great soluble fibre that forms a viscous gel and delays fat and carb absorption. It can help suppress appetite if taken before meals.
#3. Gymnema Sylvestre
Gymnema Sylvestre is a herb that is known for its anti-diabetic features. It may also aid in weight loss. It contains gymnemic acids that have been shown to block the sweetness of your food. So, consuming GymnemaSylvestre helps reduce the taste of sugar in the mouth and fight sugar cravings.
One study found that its regular intake helps to lower appetite levels and controls the food intake as compared to those who did not take the supplement. One study demonstrated that Gymnema Sylvestre could block the digestion of fat and even increase its excretion from the body.
Gymnema Sylvestre is a herb that decreases sugar cravings. The active compounds in this natural appetite suppressant can help you eat fewer sugary foods, limit your sugar absorption into the blood, and block the digestion of fats in your body.
#4. Caralluma Fimbriata
Caralluma Fimbriata is a herb that is used to suppress appetite and enhance endurance. The compounds in CarallumaFimbriata support the circulation of serotonin in your brain and decrease carb intake and suppress appetite.
One study with 50 overweight adults showed that a regular intake of 1 gram of Caralluma Fimbriata for two months resulted in a 2.5% weight loss and a significant reduction in appetite.
Caralluma Fimbriata is a herb that helps decrease your appetite levels. If combined with exercise and a low-calorie diet, it has been shown to promote weight loss.
Read More: Best Appetite Suppressant Pills That Work
GriffoniaSimplicifolia is known as one of the best natural sources of 5-hydroxytryptophan. It is a compound that gets transformed into serotonin in the brain. An increase in serotonin levels helps to influence the brain by suppressing appetite. So, 5-HTP supports weight loss by helping decrease carb intake and hunger levels.
One study with 20 healthy, overweight women with over received Griffoniasimplicifolia containing 5-HTP or a placebo for four weeks. That study concluded that the treatment group experienced significant increases in fullness levels and reductions in waist length and arm circumference.
Griffoniasimplicifolia compound is converted into serotonin in the brain that decreases appetite and reduces carb intake.
#6. Green Tea Extract
Green tea extract is proven to be effective for weight loss and suppressing your appetite. It contains two fruitful compounds that support its weight loss properties. Those are caffeine and catechins. Caffeine is a natural stimulant that increases fat burning and suppresses appetite.
Meanwhile, catechins, as known as epigallocatechin gallate (EGCG), helps boost metabolism and reduces fat. So, the presence of EGCG and caffeine in green tea work together to make the body more effective at fat-burning calories, which can lead to weight loss.
One study with ten healthy people showed a 4% increase in the burning of calories after consuming a combination of EGCG and caffeine.
Green tea contains caffeine and catechins, and both of them can boost metabolism in your body, burn fat, and aid your weight loss. If combined, green tea extract with other ingredients may decrease your appetite levels and reduce food intake.
#7. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid is trans fat found naturally in some fatty animal products. It has several proven health benefits. CLA helps with weight loss by increasing fat burning, blocking the new production of fat, and stimulating fat breakdown.
Research shows that CLA increases feelings of fullness and decreases appetite. One study showed that CLA helped lower the appetite and greater levels of fullness than those taking a placebo. It also helped increase fat burning and block fat absorption.
#8. Garcinia Cambogia
Garcinia cambogia comes from fruit; Garcinia gummi-gutta. It contains high concentrations of (HCA) hydroxycitric acid (HCA), which is proven to have weight loss properties.
Moreover, human studies demonstrate that Garcinia Cambogia reduces your appetite, blocks new fat production, and decreases body weight. Garcinia cambogia can also help increase serotonin levels, which act upon brain receptors in charge of fullness signals. As a result, it may suppress appetite.
Garcinia cambogia contains hydroxycitric acid. That has been shown to help increase serotonin levels in your body. It can improve fullness levels to control cravings.
#9. Yerba Mate
Yerba mate is a great plant from South America. It’s famous for its energy-boosting properties.
Some studies showed that consuming yerba mate over a 4-week period significantly decreased food and water intake and aided weight loss.
Yerba mate is a natural energy booster. It helps increase glucagon-like peptide 1 (GLP-1) and leptin levels in your body. These two compounds may increase fullness levels and decrease appetite.
Nuts are always considered excellent snacks to curb your mid-afternoon cravings. Almonds may be your preferred choice when you want to avoid binge eating. Loaded with fiber, almonds are a rich source of antioxidants, vitamin E, and magnesium, which help to suppress your repetitive cravings and increase the feeling of fullness.
Coffee is the most consumed beverage in the world. Coffee, due to its high concentration of caffeine, is known to have many health benefits.
Studies show that coffee can help with weight loss by increasing calorie burn and fat breakdown. Moreover, coffee also helps decrease your appetite, leading to a natural weight loss. It is proven that taking caffeine 0.5–4 hours before a meal may influence stomach emptying, appetite hormones, and feelings of hunger. Coffee also decreases appetite, delays stomach emptying, and influences appetite hormones, all of these help you eat less.
Many people like the flavor of ginger in the tea and dishes, but this herb also has many amazing medicinal properties. It stimulates your metabolism, can ease nausea, and can also suppress your appetite. According to one study, men who consumed ginger at breakfast felt fuller for at least 3 hours after their meal. You can take ginger tea or can even have ginger in your meals after consulting your doctor.
Concluding Natural Appetite Suppressants to Control Repetitive Cravings
All the above-mentioned herbs and plants have been shown to promote weight loss and control repetitive cravings. These herbs work by reducing your appetite, increasing your fullness levels, slowing stomach emptying, blocking the absorption of nutrients, and influencing appetite hormones.
In addition to these natural resources, you can take the best appetite suppressant pills, as mentioned above in this article.