Nowadays in markets, we can find many weight loss products. Reducing your appetite, blocking the absorption of certain nutrients, increasing the number of calories you burn is their work. In this article, we talk about the effect of the top 10 natural appetite suppressants that can help you lose weight.
Coffee is one of the most consumed beverages in the world. Coffee and its high concentration in caffeine have many health benefits. Studies on coffee show that it can help weight loss by increasing calorie burning and fat breakdown. Besides, coffee may help reduce appetite, thus helping to lose weight. It seems that taking caffeine 4-4 hours before a meal may affect gastric emptying, appetite hormones, and hunger . Therefore, drinking coffee rather than not drinking it may cause people to eat more during the next meal and during the day. Interestingly, these effects may be different for men and women. One study found that consuming 300 mg of caffeine reduced men’s calorie intake by 22 percent, while not affecting women’s calorie intake. Some studies did not find a positive effect on reducing appetite from caffeine. Caffeine can also help you boost metabolism by up to 11% and increase fat burning in lean people by up to 29%. However, note that taking caffeine 250 mg or more may increase blood pressure in some people. Best way to use: One cup of regular brewed coffee contains about 95 mg of caffeine. Doses of 200 mg of caffeine, or about two cups of regular coffee, are usually used for weight loss. Research generally employs doses of 1.8–2.7 mg per pound (4–6 mg per kg) of body weight. However, these doses may depend on the individual and any possible side effects.
2. Yerba mate
Yerba mate is a native plant of South America. This is known for its energetic properties. Animal studies have shown that consuming a pair of yogurt over 4 weeks significantly reduces food and water intake and weight loss. A study in mice showed that long-term use of the Yaraba plaque contributes to decreased appetite, food intake, and body weight by increasing levels of a glucagon-1 peptide (GLP-1) and leptin.GLP-1 is a compound found in the intestine that regulates appetite, while leptin is a hormone that is capable of signaling. Increasing their levels results in less hunger. Other studies have also shown that Yerba mate, in combination with other ingredients, can help reduce hunger and appetite. A study of 12 healthy women found that consuming 2 grams of yerba before 30 minutes of cycling exercise reduces appetite and even increases metabolism, concentration and energy levels. Yerba mate appears to be safe and has no serious side effects.
Best way to use:
- Tea. Drink 3 cups (330 ml each) daily.
- Powder. Take 1–1.5 grams per day.
3. Garcinia cambogia
Garcinia cambogia is made from a fruit of the same name, also known as Garcinia gummi-gutta. The skin of this fruit contains a high concentration of hydroxy citric acid (HCA), which has been shown to have weight-loss properties. Animal research has shown that Garcinia Cambodia supplements can reduce food intake. Also, human studies show that Garcinia Cambodia reduces appetite, blocks fat production and reduces body weight. Garcinia Cambodia also appears to be able to raise serotonin levels, which act on the brain receptors responsible for the full signal. As a result, it may suppress appetite. However, other studies have shown that Garcinia cambogia does not decrease appetite or weight loss. Therefore, the results may be different on their own. Garcinia cambogia appears to be safe at doses of up to 2800 mg HCA per day. However, some side effects such as headaches, skin rashes and stomach upset have been reported.
Best way to use:
Garcinia cambogia is recommended at doses of 500 mg of HCA. It should be taken 30–60 minutes before meals.
4. Conjugated linoleic acid
Conjugated linoleic acid (CLA) is a type of trans fat that is found naturally in some animal fat products. Interestingly, this has several proven health benefits. CLA has been shown to contribute to weight loss by increasing fat burning, blocking fat production and stimulating fat breakdown. Research shows that CLA also reduces the feeling of fullness and reduces appetite. One study found that 54 patients were given 3.6 g of CLA per day for 13 weeks, less appetite than those taking placebo and had a higher filling rate. However, this does not affect the number of food consumers consume. In addition, CLA appears to help reduce body fat. A study of 18 studies concluded that taking 3.2 grams of CLA daily seems to reduce body fat. Studies have considered CLA safe and no side effects have been reported at doses up to 6 g / day.
Best way to use:
The recommended daily dose is 3–6 grams. It should be taken with meals.
5. Caralluma Fimbriata
Caralluma Fimbriata is an herb that has traditionally been used to suppress appetite and enhance endurance. It is believed that compounds found in Carimuma Fimbriata can increase the circulation of serotonin in the brain, indicating that it reduces carbohydrate consumption and suppresses appetite. One study of 50 overweight adults found that consuming 1 gram of Caralluma Fimbriata extract for 2 months resulted in a 2.5% weight loss due to a significant decrease in appetite. Another study performed on 43 subjects weighing 500 mg of Caralluma Fimbriata twice daily for 12 weeks, along with a controlled diet and exercise. They found that they experienced a significant decrease in waist circumference and body weight. Besides, in a study of people with Wiley syndrome, the health status that led to overeating was examined. Participants have treated with doses of 250, 500, 750 or 1000 mg of Caralluma Fimbriata or placebo extract for 4 weeks. The highest dose group – 1000 mg daily – significantly reduced appetite and reduced food intake at the end of the study. Caralluma Fimbriata extract has no documented adverse effects.
Best way to use:
It’s recommended in doses of 500 mg twice daily for at least 1 month.
6. Green tea extract
In addition to providing many excellent health benefits, green tea extract is effective in weight loss. Green tea contains two compounds that help it lose weight – caffeine, and catechin. Caffeine is a known stimulant that increases fat burning and suppresses appetite However, it has been shown that catechins, especially epigallocatechin gallate (EGCG), increase metabolism and decrease fat. The combination of EGCG and caffeine in green tea extract work together to make the body more efficient at burning calories, which can lead to weight loss. A study of 10 healthy individuals showed a 4% increase in calories burned after a combination of EGCG and caffeine. Although there has been no research on the appetite suppressant properties of green tea extract in humans, it seems that green tea along with other ingredients may reduce appetite. Green tea appears to be safe in doses of 800 mg EGCG. Higher doses of 1200 mg EGCG were associated with nausea.
Best way to use:
The recommended dosage for green tea with standardized EGCG as its main ingredient is 250–500 mg per day.
7. Griffonia simplicifolia (5-HTP)
Griffonia is a plant known as one of the best natural sources of 5- hydroxytryptophan (5-HTP). 5-HTP is a compound that is converted into serotonin in the brain. Increased levels of serotonin have been shown to affect the brain by suppressing appetite. Therefore, 5-HTP helps to lose weight by reducing carbohydrate intake and starvation. In a randomized study, 20 healthy overweight women were given 5-HTP or placebo extract of Griffonia silicifolia for 4 weeks. At the end of the study, the treatment group experienced a significant increase in the level of fullness and a decrease in the waist and arm circumference. Another study examined the effect of 5-HTP formulation on appetite in 27 healthy overweight women. The results showed that the treatment group had less appetite, increased level of filling and significant weight loss for 8 weeks. However, 5-HTP supplementation seems to cause some nausea and stomach upset during prolonged use. 5-HTP supplements may also increase the risk of serotonin syndrome when combined with specific antidepressants. You should not take Griffonia Simicifolia supplements or 5-HTP supplements without consulting your healthcare provider.
Best way to use:
5-HTP supplements are probably a more effective appetite suppressant than Griffonia simplicifolia, given that 5-HTP is the main active compound in this herb. Doses for 5-HTP range from 300–500 mg, taken once a day or in divided doses. It’s recommended to take it with meals to increase feelings of fullness.
It has been shown that its active ingredients, known as gymnastic acids, inhibit the sweetness of food. In other words, the use of Gymnema Sylvestre can reduce the taste of sugar in the mouth and fight sugar cravings. A study that tested the effects of Gymnema Sylvestre on fasting showed that people who consumed it had a lower appetite and were more likely to consume it than those who did not take supplements. Restrict their food. Similarly, gymnastic acids can bind to glucose receptors in the gut and prevent the absorption of sugar in the blood. This can help maintain low blood sugar levels and prevent carbohydrate storage such as fat. Several animal studies also support the effect of Gymnema Sylvestre on body weight and fat absorption. One study found that this supplement helps animals maintain their weight while eating a high-fat diet for 10 weeks. Another study showed that Gymnema Sylvestre can block the digestion of fat and even increase its excretion from the body. Always try to take these supplements with food, as an empty stomach may cause stomach upset.
Best way to use:
- Capsule. Take 100 mg 3–4 times daily.
- Powder. Start with 2 grams and move up to 4 grams if no side effects are experienced.
- Tea. Boil leaves for 5 minutes and lets steep for 10–15 minutes before drinking.
Increasing your fiber is a great way to control your appetite and lose weight. Glucomannan is the most effective in weight loss for the most wellknown soluble fibers. It both reduces appetite and reduces body fat. Glucomannan is also capable of absorbing water and becoming a viscous gel, which can bypass digestion and reach the relatively unaltered colon. The bulk of glucomannan helps boost the feeling of fullness and delay gastric emptying, which can help reduce food intake and weight loss.
In one study, 83 overweight people experienced significant reductions in body weight and fat after supplementation with 3 g of glucomannan and 300 mg of calcium carbonate for 2 months. In a larger study, 176 overweight participants in three calorie-restricted diets were randomly assigned to three different glucomannan or placebo supplements. Those who took each of the glucomannan supplements had a significant weight loss compared to those taking placebo. Also, glucomannan may help reduce protein and fat absorption, nourish friendly bacteria in the gut, regulate blood sugar regulation, and lower total cholesterol and LDL (bad). Glucomannan is safe and generally well tolerated. However, it may start to spread before reaching the stomach, making it a choking hazard.
Therefore, it is important to use it with one or two glasses of water or other liquid.
Best way to use:
Start at 1 gram 3 times a day, 15 minutes to 1 hour before a meal.
Fenugreek is an herb from the legume family. After being dried and ground, the seeds most commonly used part of the plant. The seeds consist of 45% fiber, most of which is insoluble. However, they also contain soluble fiber, including galactomannan. Due to its high fiber content, fenugreek has been shown to have health benefits such as blood sugar regulation, cholesterol-lowering, and appetite control. Fenugreek works by slowing gastric emptying and delaying carbohydrate and fat absorption. This leads to decreased appetite and better control of blood sugar. A study of 18 healthy obese individuals found that consuming 8 grams of fenugreek reduced appetite more effectively than 4 grams of fenugreek. Participants also feel that the next meal is more complete and they eat less. In addition, fenugreek seems to help people reduce their body fat For example, a study of 12 healthy men found that consuming 1.2 g of 17% fenugreek extract reduced-fat per day. It has also reduced their daily calorie intake by about 12%. Besides, a review of 12 randomized controlled trials showed that fenugreek has hypoglycemic and cholesterol-lowering properties.
Best way to use:
- Whole seed. Start with 2 grams and move up to 5 grams, as tolerated.
- Capsule. Start with a 0.5-gram dose and increase to 1 gram after a couple of weeks if you do not experience any side effects.
The last line
Specific herbs and herbs have been proven to reduce weight. They work by reducing appetite, increasing filling levels, slowing gastric emptying, blocking nutrient absorption, and affecting appetite hormones. Soluble fibers such as fenugreek and glucomannan are excellent in delaying gastric emptying, enhancing filling and reducing energy consumption. Caralluma Fimbriata, Griffonia Simicifolia, and garcinia Cambogia contain compounds that help increase serotonin levels in the brain, which have been shown to increase overall levels and decrease carbohydrate intake. Meanwhile, yerba, coffee, and green tea extracts are high in caffeine and compounds such as EGCG that have been shown to reduce food intake, influence appetite hormones, and enhance metabolism. Finally, CLA has been shown to increase fat burning and decrease appetite.