13 Best Appetite Suppressants
When an incessant need to eat hits you, it becomes impossible to keep away from any food item that is easily available, even if it is unhealthy. If you find yourself craving food all the time but still want to keep those extra pounds off, consider appetite suppressants. Appetite suppressants help you cope with hunger pangs and random food cravings.
There are plenty of anorectic appetite suppressants available in the market, but most of them have side effects such as excessive sweating, constipation, high blood pressure and even insomnia. The goal is to find a natural appetite suppressant that will keep you feeling full longer, reduce your caloric intake, control binge-eating and support your weight loss goals. Luckily, Mother Nature’s bounty has many options that fulfil all of these conditions. Here are the top 13 natural appetite suppressants that can be added to your diet effortlessly.
Avocado is a superfood that will leave you feeling satiated from one meal to another. Chockful of fiber and good monounsaturated fatty content, avocados also have a positive impact on heart diseases. They work as natural appetite suppressants by reducing the speed of your digestion and thereby, making you feel full for longer. Avocados are versatile and have a creamy taste that goes well with pretty much any type of food. Toss some in your salad or eat as a dip with your favorite vegetable to keep your stomach full.
An apple a day serves to keep hunger at bay. This fruit has a high water content that helps to ease hunger pangs. Apples are great appetite suppressants because they contain soluble fiber and pectin. Pectin lowers cholesterol and also supports digestive health. Apples also help in regulating your body’s blood sugar levels so you do not feel like reaching for a sugary fix before your next meal.
Almonds pack a powerful nutritional punch without piling on the calories. Containing magnesium, vitamin E, proteins, fibers, and antioxidants, almonds slow down the digestion process so you do not feel hungry quite as often. Almonds are best consumed in the morning but you can always enjoy them on the go for a quick nutritional mid-day snack.
In regulated quantities, coffee is actually good for your body. Not only does it improve your metabolic rate, but it also keeps your appetite in check naturally. One cup of coffee a day contains just the right amount of antioxidants you need. Do not go overboard with coffee or have a cup close to your bedtime as you might have trouble going to sleep.
The hormone ghrelin works to suppress appetite, and eggs contain plenty of ghrelin. It is also a rich source of proteins which makes it a great breakfast option. Another great thing about eggs is that there are so many ways to cook them to suit your preferences. Poach them, make an omelet or sunny-side up, or just sprinkle some seasoning on boiled egg slices for a filling meal.
Oatmeal is known as the breakfast of champions, and this epithet is well-deserved. It contains a specific type of soluble fiber known as beta-glucans which is what gives oatmeal its thick molasses-like texture. Beta-glucans take time to digest so oatmeal works as a nutritious appetite suppressant. It also helps reduce overall blood cholesterol and increase energy levels. Whip up a bowl of oatmeal with added nutritious ingredients like probiotic yogurt, nuts and seeds, or fibrous fruits, for a power-packed breakfast to keep you full till lunch.
7. Beans and peas
In fact, all legumes including lentils and chickpeas are a great source of vegetarian protein, complex carbohydrates, and soluble fibers. Starch, oligosaccharides, and fiber help slow down the digestive process. Studies show that legumes contain compounds like lectins and trypsin inhibitors which help you feel full longer.
8. Greek yogurt
Greek yogurt is regular yogurt minus whey content. This appetite suppressant offers a rich and creamy texture and concentrated nutrients that satisfy hunger pangs and keep them at bay. Add some nuts or fruits to your bowl of yogurt for added fiber. Probiotic yogurt promotes gut health, thanks to the high concentration of multiple strains of good gut bacteria. However, ensure that you do not get sweetened or flavored yogurt as they contain many calories and a higher fat content.
9. Lemon juice
The perfect salve for hot summer days, lemon juice contains high vitamin C content that keeps you hydrated and full for longer. It is a commonly-used appetite suppressant that also regulates blood sugar levels. Have a tall glass of cool lemon juice spiked with some mint leaves or just spritz the lemon juice over your salad.
10. Green tea
Touted as a one-size-fits-all miracle drink, green tea has plenty of benefits backed by science. The antioxidants and catechins in green tea boost the body’s metabolism, staves off blood sugar spikes, regulates the function of the liver, and prevents high insulin concentration in the body. This serves to keep your blood pressure regulated, suppress your appetite, and reduce hunger pangs.
11. Flax seeds
A rich source of omega-3 fatty acids, fiber, and proteins, flax seeds have a nutty wholesome taste. Add flaxseeds to your bowl of yogurt, blend it in your smoothie, or just sprinkle a handful over your salad. Research shows that flax seeds and ground flax work as an effective appetite suppressant so you do not feel hungry out of turn, and eat less when you do.
12. Dark chocolate
Chocolate lovers can rejoice. Dark chocolate has bitter undertones which have been proven to reduce your appetite. It also contains stearic acid which slows down the digestive process and keeps your stomach feeling sated for longer. Ensure that the chocolate has at least 70% cocoa content. If that is too bitter for your palate, try it with a cup of black coffee – your taste buds will find the chocolate much sweeter.
Often, the best solution is the one right in front of you. This is certainly true when it comes to appetite suppressants. Suppress your hunger pangs with a glass or two of water. It will also keep you hydrated and make your skin glow – win-win.
Try Natural Appetite Suppressants
Finding the best appetite suppressant for your lifestyle and taste buds can be a challenge. If your ultimate goal is to lose weight, there is no substitute to eating healthy and exercising. This list of natural appetite suppressant will go a long way in keeping your appetite in check in a healthy way as you work hard to achieve the weight loss and health goals.