c a good thing if you are trying to lose weight. Increased appetite can make it virtually impossible to maintain healthy eating habits. But before blaming genetics, you have to realize that habits like smoking and dependence on other herbs for smoking increase your appetite.
It can also increase if you suffer from: diabetes, hyperthyroidism, low blood sugar, depression, anxiety and nutrient deficiency. Keep reading because we will introduce you to some natural appetite suppressants that will do it in a healthy way.
What is an appetite suppressant?
The suppressors appetite are pills, drinks, supplements or whole foods that help prevent overeat.
However, natural appetite suppressants, which have some similarities to commercial weight loss pills, but some important differences, can help solve some of these obesity-related or overeating problems, in part by balancing the levels of “ hunger hormones ”such as ghrelin and leptin.
These hormones go up and down throughout the day depending on things like you recently ate, your mood, stress level, sleep, genetics, current weight, and inflammation level. In other words, the stakes are high when it comes to suppressing or stimulating your daily appetite.
There are all types of products available today that claim to have appetite suppressant effects, but not all types have been shown to work or even be safe.
This is why weight loss in a holistic way is recommended – especially by eating natural fatty foods, fillers, and other natural appetite suppressants that do not potentially lead to complications as taking pills or consuming large amounts of caffeine can.
Natural appetite suppressants for healthy weight loss
Breaking these habits or treating any conditions you may have will definitely reduce your appetite. But if that still doesn’t work, here are 8 natural appetite suppressants to add to your diet.
Apple cider vinegar
Apple cider vinegar can suppress your appetite and reduce sugar cravings. According to one study, acetic acid (found in apple cider vinegar) helps suppress parts of the brain that control appetite, consequently leading to low calorie intake.
Cayenne pepper
Seasoning your food with cayenne (chili) can reduce your appetite. Cayenne pepper contains capsaicin, a compound that has been shown to reduce appetite and promote fat burning.
Almonds
Nutrient deficiency can increase appetite. In fact, magnesium deficiency triggers sugar cravings. Almonds are rich in magnesium, vitamin E, and antioxidants. They also contain fiber that helps control hunger.
Grapefruit essential oil
Research on the effects of grapefruit on olfactory stimulation (smelling the aroma affects the central nervous system) shows that inhaling the smell of this fruit can positively alter autonomic nerve signaling, lipolysis (fat metabolism) and regulation of the appetite.
The scent of grapefruit helps stimulate feeding by ghrelin, making you feel fuller and less likely to give in to cravings.
Some also find that the clean scent of citrus helps reduce cravings for sweets and improves mood enough to reduce emotional eating. Body fat is also broken down by the enzymes found in grapefruit.
Studies have shown that just three 15-minute exposures to grapefruit essential oil each week helped participants reduce their appetites and practice habits (such as mindful and slow eating), and better control their weight.
Add several drops of pure grapefruit essential oil, either to a diffuser in your office / home, to your shower or bath soap, or with a carrier oil to be massaged directly into your skin. Make sure you don’t have an allergic reaction first. place.
High fiber foods
Dietary fibers, either from food sources or in concentrated supplement form, have been used for hundreds of years to promote fullness, improve gut health and digestive functions, and help maintain strong immunity and heart health.
Fiber-rich foods help slow the body’s digestion of glucose (sugar), keep you fuller for longer, and eliminate cravings. Eat chia seeds, flax seeds, fresh starchy or non-starchy vegetables, beans or legumes, and fruits (especially berries).
Green Tea
You can’t go wrong with green tea as it has so many health benefits. Drinking it every day can help you reduce your food intake and lose pounds.
A 12-week study found that taking green tea extract reduced levels of ghrelin, a hunger hormone. Other research shows that green tea contains compounds that promote weight loss.
Water
Drink water every time you want to eat. It is very common for people to confuse thirst with hunger. You should really start to get into the habit of drinking a glass of water before every meal, that will help you eat less.
Ginger as an appetite suppressant
You probably know the popular benefits of ginger, but did you know that it can suppress your appetite? Research shows that gingerol, a bioactive compound in fresh ginger, has appetite suppressant properties.
Researchers say that taking a gingerol supplement controls leptin levels and increases satiety.
Avocado
Avocado contains oleic acid. This acid causes the production of a compound called oleoylethanolamide in the small intestine. Studies show that this compound reduces hunger and increases feelings of fullness.
Apples
One of the healthiest snacks is apples. They contain pectin, a compound that has been proven to prevent spikes in blood sugar. They are also low in calories.
Other tips to keep your appetite under control
- Consume omega-3 fatty acids and probiotics. Both are linked to reduced inflammation, better mood control, anti-aging effects, and improved gut/digestive health.
- Eat enough protein and healthy fats, which are as crucial to controlling hunger as fiber.
- Drink more water.
- Curb emotional eating by managing stress. Learning to eat mindfully can help you feel more satisfied from your meals.
- Sleep enough.
- Be careful not to over-train as it can keep you feeling very hungry and fatigued no matter what you eat.
