What are the best natural appetite suppressants for weight control?

Key points:

• Eating behavior is a complex thing. Usualy your behavior is influenced not only by hunger, but also by other important factors.

• At this time, there is no conclusive and proven evidence that natural appetite supplements work.

• It is worth remembering that natural supplements are not regulated by the FDA and may contain harmful substances.

People interested in achieving a healthy weight can turn to natural over-the-counter remedies. You can also turn to the basics of a balanced diet:

• Limit fat intake. It is worth giving preference to vegetable fats instead of animal fats;
• Focus only on complex carbohydrates. Limit sweets.
• Do not consume more than 1 teaspoon (totaly) of salt per day.
• Consider eating a split meal for yourself. Such meals prevent hunger attacks.
• Go to a daily caloric intake of 1,800 kcal. It's considered ideal for a caloric deficit and weight loss.
• Watch the ratio of PCF (protein, carbohydrates and fat)

It's worth remembering that many supplements on the market can interfere with medications or cause unwanted side effects. Let's look at a list of popular products that claim to suppress appetite.

How can I suppress my appetite?

Often the urge to munch comes not from hunger, but from boredom or stress. Food, especially sweets, brings quick pleasure. Observe yourself and ask yourself: do I really want to eat? If the answer is no, distract yourself! For example, read a book, do some cleaning, exercise, or take a walk with the dog. You can wash the dishes or take out the trash.

Often the appetite is not because you want to eat, but because you are thirsty. Before you open the refrigerator, try drinking a glass of water. The hunger may go away.

• Drink a glass of plain or mineral water, unsweetened tea or tomato juice before eating. You will partially extinguish your appetite and eat about a third less than usual.
• Put your food on a small plate.
• Do not add any hot spices or spices to your meal.
• Eat slowly.
• Wean yourself from eating in front of the TV, a newspaper, or a book. You will not notice the meal otherwise.
• You should go shopping satiated. Otherwise you buy more than you need.
• Eat vegetables, they satiate quickly.

There are medications that can help suppress feelings of hunger. These are Contrave and Phentermine.

Phentermine is a drug for the treatment of obesity. It's action is based on the release of norepinephrine and thus suppresses appetite. It is prohibited for use in many developed countries.

Contrave is a prescription weight loss supplement. Many customers report that it has helped them lose weight. That said, many side effects are common.

Both drugs are not harmless, but can help with weight loss in some cases.

What are the analogues to natural prescription appetite suppressants such as phentermine?

There are supplements that claim to be natural alternatives to prescription weight-loss drugs. You have probably already heard about some of them. For example, fenugreek, green tea and yerba mate. Other examples include:

• Glucomannan - taken for weight loss and normalization of digestive processes. Its a natural water-soluble dietary fiber derived from gum (a plant polysaccharide). Glucomannan is the most viscous of all known dietary fibers. Its a prebiotic dietary fiber from the roots of the Conjac plant. Its used for digestive disorders and weight loss. Lowers cholesterol, blood glucose. When taken, it reduces appetite by filling the stomach.

• Caralluma fimbriata is an edible cactus with succulent leaves. The peoples of India have used Caralluma since ancient times to suppress feelings of hunger, appetite, and increase stamina.

• Griffonia simplexifolia is a rich source of 5-hydroxytryptophan, a natural precursor of the "happiness hormone" serotonin. Once in the brain, it increases the ability of transmitting neurons to create serotonin, one of the most important neurotransmitters. Serotonin has the following effects: antidepressant, anti-anxiety, sedative, sleep normalizer, antimigraine, normalizes appetite, eliminates psychological dependence on food and overeating.

• Garcinia Cambogia is a light energy, which stimulates the cardiovascular system and other internal organs, provides muscles with energy, and the body with additional tone. The main active ingredient in Garcinia Cambogia is hydroxylimonic acid. It helps suppress appetite and weight loss.

At best, these drugs will help you lose a few pounds in the short term. In the worst-case scenario, they can harm you.

The only proper alternative to prescription weight loss drugs is a lifestyle change. With the right support, you can lose noticeably more weight with structured behavior change programs. The National Institutes of Health Office of Dietary Supplements recommends offering intensive lifestyle change programs to all obese adults. It gives the best and most sustainable results!

How do natural appetite suppressants work?

Herbs and supplements are pretty weak in helping people lose weight in the long run. The main problem with weight loss is keeping the weight off over the long term. Let's look at the possible risks associated with natural appetite suppressants.

What supplements don't work for effective weight loss?

Green Tea Extract

• What it is: Green tea extract is a concentrated form of green tea in capsules.

• Claim: The biologically active substances in green tea support lipid (fat) and carbohydrate metabolism, collagen synthesis and connective tissue function, promote tone in physical and mental fatigue, strengthen blood vessels and capillaries and increase their elasticity.

• Evidence: Controlled studies have shown that the effect of green tea extract on weight loss and maintenance is so small that it can be considered negligible.

• Risk: Caffeine increases blood pressure. The drug should be taken with caution in people with a weak heart.

Conjugated linoleic acid (CLA)

• What is it: CLA is a complex compound of different isomers of linoleic omega-6 fatty acid of natural origin, it is found in vegetable oils, fats from meat and milk. The raw material for industrial production of CLA is safflower oil. These fatty acids are extremely important for the human body.

• Claim: The unique effect of CLA is that it burns fat (including in the internal organs and abdomen) while toning muscle tissue.

• Evidence: Anecdotal medical studies show little improvement in weight gain over placebo. Therefore, there is no evidence for successful use of the drug.

• Risk: There is insufficient evidence to support the safety of CLA People taking CLA have reported stomach upset and changes in bowel behavior That said, there are concerns that CLA supplements may affect cholesterol and blood glucose levels.

Chitosan

• What it is: Chitosan is a substance from crab shells. A natural polysaccharide with a rare absorptive capacity.

• Claim: Chitosan is thought to bind and remove fats from food, help normalize metabolism, and lower cholesterol and blood sugar levels.

• Evidence: Medical research has shown that chitosan leads to initial weight loss (3 to 4 pounds) Over long periods of time, the effect of chitosan on weight loss has been shown to be minimal. Admittedly, the quality of the studies was poor.

• Risk: Chitosan has no serious side effects. However, gas, bloating, nausea, constipation, and heartburn are possible. If you are allergic to shellfish, its not recommended to use this appetite suppressant.

Grapefruit

• What it is: The grapefruit is a citrus fruit native to the Caribbean islands, a close relative of the orange and the pomelo.

• Claim: Dietitians claim the grapefruit diet helps you lose about 5 pounds per week.

• Evidence: A review of available studies found no evidence that grapefruit has any effect on weight.

• Risk: Grapefruit is safe but may interact with common medications such as blood pressure medications, blood thinners, erectile dysfunction medications, antihistamines, pain killers and even birth control pills. If you plan to start consuming a lot of grapefruit, consult your doctor.

What natural appetite suppressants can be dangerous?

Garcinia cambogia

• What is it: Garcinia cambogia is a tree with small, rounded fruits that look like pumpkins. The plant is common not only in Cambodia, from which it gets the second part of its name, but also in India, Polynesia, South Africa and Australia. Locals use the fruit for cooking, either as a condiment or as an additive in drinks and dishes.

• Claim: Hydroxycitric acid blocks the process of fat synthesis. This subsequently minimizes fat cell deposition. Reduces blood cholesterol levels and prevents its formation. Helps speed up metabolic processes and metabolism. Stimulates the production of serotonin, the hormone of joy.

• Evidence Medical studies have shown that very little short-term weight loss can occur. Also the researchers noted that the quality of the evidence they reviewed was low.

• Risk: You can get liver failure leading to death. Hydroxycut with Garcinia was banned by the FDA in 2009.

Guar Gum

• What it is: Guar Gum - belongs to the group of stabilizers, thickeners, emulsifiers, and is used in the food industry as a viscosity-enhancing thickener.

• Statement: It is considered harmless to the human body. Moreover, in some respects its characterized by positive effects. Thanks to the guar gum, the biotic flora of the intestine is improved and contributes to its normal functioning. Leads to a feeling of fullness and reduced appetite.

• Evidence: Top-20 studies (randomized, double-blind, placebo-controlled clinical trials) have shown efficiency at the level of the placebo pill. Recent studies have shown that guar gum improves waist circumference in people with diabetes. At the same time, it did not reduce weight.

• Risk: Guar Gum may cause stomach pain and cramps. It can also cause flatulence, nausea and diarrhea. Clogging of the esophagus and intestines is possible.

Glucomannan

• What it is: Glucomannan particles swell and take up space in the stomach when in contact with water, so it should be consumed with plenty of water.

• Statement: forms a feeling of satiety, which leads to lower food intake and reduced appetite. Promotes weight loss, has a prebiotic effect. Promotes the restoration of normal bacterial intestinal flora, supports the full functioning of the intestine and the digestive system as a whole.

• Evidence: Studies have found no effect on weight after using glucomannan. However, scientists cited poor study quality and too small number of participants.

• Risk: Diarrhea, constipation, gas, and bloating.

Ma huang

• What it is: Ma huang is a Chinese plant, also called ephedra chinensis. Its active ingredients include ephedrine. It is offered to endurance athletes and strength athletes as a means to increase the intensity and duration of workouts. It is also advertised as an appetite suppressant and is included in fat burners (weight loss supplements). Ephedrine is also used in low concentrations in cold medicine.

• Claim: The active ingredient ephedrine is similar in structure to amphetamines. It mimics the effects of adrenaline and norepinephrine by raising blood sugar levels. It can also suppress appetite. Athletes take it because it has a "quickness" effect, increasing mental readiness, motivation and performance.

• Evidence: It has been found that ephedrine can be effective for short-term weight loss. People who took it lost a couple of pounds more than those who took a placebo. It had no effect on athletic performance.

• Risk: Changes in mood, vomiting, nausea. Possible manifestation of anxiety. Rapid heartbeat. High blood pressure. The FDA banned herbal ephedrines in 2004.

Bitter Orange

• What it is: The bitter orange is a small evergreen tree about five meters tall. It appears to be native to India, from where the plant made its way to West and Southwest Asia and then to the Mediterranean. Nowadays Pomeranians are grown in the subtropics in various continents and are used to flavor and acidify all kinds of dishes and drinks.

• Claim: It not only lets you lose weight, but it also boosts immunity and reduces fatigue.

• Evidence: Right now, it's impossible to say how bitter orange helps with weight loss. Studies on humans suggest that it can speed up the metabolism.

• Risk: Regular consumption of bitter orange leads to muscle aches, headaches and anxiety. Increased heart rate may occur.

Supplements without sufficient evidence of their effectiveness or safety

• Chromium

• Gambisan

• Cynanchum auriculatum

Weight loss supplements not tested on humans

• Fenugreek for weight loss has only been tested on mice.

• The effect of Gymnema on weight has only been studied on rats.

• Hoodia gordonii suppresses appetite in rats. The only study done on humans showed no effect on weight.

Natural appetite supplements that can really work

According to this review, only two supplements can actually suppress appetite in humans:

• Caralluma fimbriata (edible cactus) is generally considered safe.

• A combination of Garcinia cambogia and Gymnema sylvestre.

Are natural appetite suppressants safer than prescription weight-loss drugs?

No, natural remedies are not safer than prescription drugs. Supplements may be advertised as containing naturally occurring substances, but that does not mean they are harmless.

Because weight loss products are defined as drugs, the FDA does not monitor their safety. That said, the FDA has found that many appetite suppressants have been tampered with by other prescription drugs (diuretics, antidepressants, and amphetamines).

What are the possible side effects of natural appetite suppressants?

There are quite a few. They mostly depend on the type of suppressant.

• Stomach problems + intestinal problems

• Frequent headaches

• Frequent dizziness

• Noticeable effect on heart rate and blood pressure

Do I need to talk to my doctor before I start taking natural supplements?

Yes, you should always consult your doctor before starting natural supplements. Only take medications as prescribed by your doctor! Your doctor has complete information about your health that will help you choose an effective and safe treatment. Inform your doctor about all medications you take, including over-the-counter medications, supplements, and herbal medicines.

What's the bottom line?

The reality is that most supplements have little evidence for their effectiveness. They often do more harm than good. Consult your doctor before starting a supplement (including a natural appetite suppressant).