15 Natural Appetite Suppressants to Help you Lose Weight
For women, it’s so easy for appetite to get the better of us. How many of us can say that cravings have led to one ‘treat yo-self’ snack, and that’s very quickly become a full weekend of binge eating?
Yeah, we’ve done it too.
But don’t worry, luckily Mother Nature has our backs. She’s created a whole host of foods that are proven to help you suppress appetite, stay in control of cravings and even reduce portion sizes. All that adds up to a much easier dieting experience, and we’re all about making life easier and healthier.
Let’s take a look at all the foods that can help you keep those pesky cravings in check.
1. Glucomannan
Right up in the top spot is one of nature’s most amazing creations. Glucomannan is a soluble fiber, which means that, when it hits the stomach, it expands as it absorbs water.
When it does, it makes you feel fuller for longer [1]. This is one of the most complex carbohydrates available, which means it can’t be digested by your body – so it’s low in calories too!
This has been linked to the most weight loss when compared to other appetite suppressants [2], making it one of the most popular ingredients in weight management supplements, like Hourglass Fit.
On top of that, research has shown that glucomannan can also promote good gut bacteria [3].
2. Oats
Much like glucomannan, oats contain soluble fiber that can make you feel fuller for longer and suppress the appetite [4].
On top of that, eating oats can increase your levels of the hormone cholecystokinin, which helps to regulate your appetite. This has been shown to help control hunger in some people [5].
We know so many people start off the day with a hearty bowl of oats, and for good reason too! By enjoying a portion of this well-known super food, you can benefit from all it’s health benefits, and a suppressed appetite too.
If you really want to stay full until lunch, add a scoop of your favorite protein powder to your bowl of oats. The satiating powers of protein, along with the high fiber in oats will fight off hunger pangs right up until lunch.
3. Almonds
These may look small, but adding a few almonds to your daily menu could have a big impact on your appetite.
Not only are almonds packed full of nutritious healthy fats, they can also help to keep hunger at bay.
Research shows that the high fiber content of almonds could help to keep appetite at bay for longer [6]. That’s hardly surprising when you realize that just a quarter of a cup of almonds provides a generous 4g of fiber.
Why not pack these as a mid-afternoon snack, to keep you going until your evening meal? Just remember though, because of the high fat content these little wonders are high in calories too, so plan out how much you can eat in advance and don’t have too many.
4. Cayenne pepper
Not only is this an excellent thermogenic food, it’s also a great appetite suppressant too.
A large-scale meta-analysis (one of the most thorough reviews scientists can do!) revealed that even just a little spice in a meal can help to reduce the number of calories volunteers ate in a meal [8].
So, by turning up the heat on your daily menu, you could help to reduce your energy intake, giving your diet an extra support. It’s one of the many reasons we’ve provided a generous, concentrated serving of cayenne pepper extract in the Hourglass Fit formula.
6. Avocado
Avocados are one of the most instagrammed fruits out there, but it’s more than just a pretty face. Known for its naturally creamy texture, it’s high in health promoting monosaturated fats which also have the ability to help us stay full.
On top of that they also contain oleic acid which has been shown to release a lipid hormone. This is important as it helps to trigger the feeling of satiety within the brain [12]. With those healthy fats filling you up and your brain in ‘full’ mode, you’ll feel satisfied for longer.
When eating avocados, ensure you’re not eating too much, as they are high in fats which means they also offer a good serving of calories too. If you’re trying to lose weight, this could be detrimental to your efforts.
7. Green tea
Once again, we look to green tea for a weight loss support. Not only does it offer some of the best thermogenic benefits you can find in a natural ingredient, it can also help to keep your appetite under control too.
Research shows that, when paired with capsaicin and glucomannan (just like the combination in the Hourglass Fit formula!) green tea could help to contribute towards a lower energy consumption [13].
It’s really no surprise this is such a commonly sipped drink in health and fitness circles. With all the antioxidizing powers it possesses, as well as it’s ability to fend of cravings and hunger pangs, it really is a wonder drink.
8. Apples
An apple a day does more than keep the doctor away. They’re packed full of our favorite appetite suppressing compound – soluble fiber.
This, along with pectin, helps to keep you satisfied for longer, so you feel less inclined to snack and can cut your portion sizes down.
All this makes apples the perfect healthy snack to tuck into between meals if you’re planning on keeping your calories, and your cravings under control.
9. Eggs
There’s plenty of people out there who claim that there’s no better way to start the day than with a hearty egg-based breakfast. And they’re absolutely right!
Research shows that those who have eggs for breakfast consume less calories in their other meals throughout the day [14].
This is because eggs are high in both healthy fats and protein, which is shown to help you manage hunger and keep your calorie intake in control [15].
On top of all this, enjoying a sunny-side up breakfast is also one of the most nutrient-dense ways to kick off your day.
10. Sweet potatoes
Where your average white potatoes are low in fiber, sweet potatoes are packed full of them. By this point in the list, we know how important this fiber is for satiety, so that instantly makes sweet potato a great alternative compared to your regular potato.
On top of this, they taste great too! Mash them, or even chop them into fries for a healthy take-away alternative. By using this over a normal potato, you could help to fight off pesky cravings whilst putting a delicious twist on your meals.
11. Dark chocolate
That’s right, chocolate made it on the list. Now, this definitely isn’t the dairy chocolate so many of us turn to, but this is still a delicious sweeter treat that can also help to suppress your appetite and more specifically, put a stop of pesky chocolate cravings.
In a recent study, women who ate 30g of 85% chocolate reported decreased cravings by between one third to a half [16]. In this study, even women who simply smelt the chocolate reported reduced cravings. Now that’s impressive.
So, if you find you need a little treat on an evening, but you don’t want to go all out binge, then stocking up on a little dark chocolate could be a great idea. You can even grate it over a healthy yogurt bowl to add a not-so-naughty twist to your dessert.
12. Tofu
This one is for all our vegan and vegetarian sisters out there. Tofu is another high protein treat, that can help you top up on those all-important, hunger-crushing amino acids.
On top of that, it’s high in something called genistein, which is shown to help decrease food intake and even help to cut down on body fat [17].
Combined, these two elements make this an excellent appetite suppressing food. By updating your weekly menu and adding a few new tofu dishes to your repertoire, you can help to keep hunger at bay for longer.
13. Cruciferous vegetables
Here, we’re talking about your broccoli, your kale, your cauliflower – all those veggies we know really pack in the vitamins and minerals. You don’t have to be a nutritionist to know that eating plenty of these will help to support a healthy diet and body.
But what you might not know is these foods are a great way to keep hunger at bay. They’re high density and low calorie, which means you can eat a big portion off these veggies, which will keep you fuller for longer, benefit your health and keep your calories in check.
On top of that, these veggies contain a trace nutrient called chromium. This is a very important appetite suppressant for women, as it’s been shown to not only suppress appetite, but more specifically help you reduce the intensity of carbohydrate cravings [18].
14. Salmon
This applies to just about any fish, but salmon comes with a hearty helping of healthy fatty acids like omega 3.
This works alongside its high protein content to keep you full way after you’ve finished eating.
Add a couple of salmon dishes to your weekly menu, and you should stay fuller for longer throughout the day. Plan them in for lunch to help you get through those difficult midafternoon cravings.
15. Coffee
Hands up if coffee is your number one fuel of choice for powering through just about everything in life? Yeah us too. But, when it comes to helping you lose weight, it does so much more than that.
Taking on a little caffeine between four hours and half an hour before eating has been shown to reduce energy intake in the subsequent meal [19].
Another study found that those who regularly drink coffee consume less calories throughout the day compared to those who don’t [20].
On top of that, caffeine is a proven thermogenic, so it can stimulate a reaction in your body to help you burn more calories, even at rest [21].
Final word
When it comes to sticking to a diet, nothing is ever straightforward, and it can be easy to go off track every now and then.
However, when you know which natural appetite suppressants to include in your diet, it can help to take snacking off the menu. With that added support, you may find it a whole lot easier to stick to your food plan. If you find you often give in to temptation, why not try to include more protein in your diet, or cook using salmon and avocado a little more?
We’ve also packed Hourglass Fit with some of the key players from this list. Our formula includes glucomannan, green tea, cayenne pepper and chromium, along with a little caffeine from guarana. By simply taking three Hourglass Fit capsules a day, you can add an extra pillar of support to your weight loss efforts and help nip cravings in the bud.
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Results in the Testimonials may not be typical and your results may vary. Not all people will obtain the same results. These products are intended to be used in conjunction with a healthy diet and regular exercise.
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**Glucomannan has been recognised by the European Food Safety Authority (EFSA) in relation to weight loss.