The hardest part of starting a new diet can be fighting off those cravings and opting for something healthy instead.
It’s no secret that an unfulfilled appetite can often be the Achilles heel of any good dieting effort.
When hunger strikes, it becomes almost impossible to turn down that slice of cake someone brought into the office for their birthday. And you may as well call it quits when you hear that bag of potato chips calling your name in the store at lunch.
Often, it feels like an impossible task to stick to a diet. Especially at the beginning when you’ve lowered your calories and you’re feeling particularly hungry.
Don’t worry, we have a solution.
Natural appetite suppressants can help you to work through those tough moments, say no to temptation and burn fat.
Check these out.
- Glucomannan
This is a soluble fiber, found in the root of the konjac plant. When it hits the stomach it expands into a thick gel that slows the food emptying processes [1].
It’s this gel that creates a feeling of fullness and reduces the hunger you might feel on a low calorie diet. This is beneficial to a weight loss diet, as you’ll be less likely to snack if you feel satisfied and, if you take it before a meal, it can help to reduce portion size.
All of this adds up to less calories in, and more fat burned.
Several studies have proven the appetite suppressing properties of glucomannan, and have linked it to weight loss too [2][3].
- Protein
Eating a protein rich diet is an excellent way to ensure you feel fuller for longer. Studies have shown that those who eat protein experience a higher level of satiety or ‘fullness’ [4].
In the same study, researchers found that this led to lower calorie consumption and a higher rate of fat loss.
On top of that, a huge number of trials have found that a high protein diet is one of the most effective ways to maintain muscle and burn fat [5]. The amino acids that make up protein are the building blocks of muscle, so if you have enough going in, your body will have everything it needs to preserve and even grow these essential fibers.
This is important as muscle burns more calories than fat does, so your metabolism should be higher, and the fat should drop away in favor of a leaner frame.
- Caffeine
This is the key ingredient to some of the world’s most popular drinks and a very popular addition to many fat burner supplements.
As well as stimulating the nervous system and providing energy, it can also help to suppress appetite when consumed at the right time.
When taken close to mealtimes, caffeine has been shown to reduce energy intake during the upcoming meal [6]. If you’re taking in fewer calories at mealtimes, you’ll find it easier to achieve that all important calorie deficit, which is essential to weight loss.
- Green Tea
This hugely popular drink also contains caffeine, making it another effective appetite suppressant [6].
By combining the appetite suppressing qualities of caffeine with the thermogenic elements of the EGCG catechins within green tea, it has been shown countless times to have a positive impact on weight loss [7].
Green tea takes a two-pronged approach. You’ll be eating less and burning more calories – it’s the perfect recipe for weight loss.
- Garcinia Cambogia
This natural appetite suppressant is also a popular choice in fat burner supplements and has been linked to reducing the effects of hunger.
It is suspected that it does this by triggering the release of serotonin. This is a neurotransmitter that has been shown to lower hunger levels [8] [9]. The more of this you have in your system, the less likely you are to indulge in unnecessary snacking.
Now you know how to natural suppress your appetite in the first few weeks of your diet, you can benefit from the extra support you need to get through those difficult initial stages.
Just remember to plan them well.
If you take an appetite suppressant after you eat, it’s likely it will have no effect on helping you control your diet – you’re not even hungry!
Instead aim to take them before you eat. This way you can stay in control of those pesky cravings, and even lower your food intake during mealtimes.
If you don’t feel as hungry and you’re eating smaller portions at meals, you’re on track to one thing – diet success!