Can Natural Appetite Suppressants help you Lose Weight?
One of the primary changes you need to make when you’re trying to lose weight is to reduce the number of calories you consume daily. The single best way to be successful at weight loss is to burn more calories than you eat on a regular basis. With current estimates putting the number of overweight and obese Americans at nearly 71%, it makes sense to seek out ways to drop a few pounds. You might be worried that you’ll always be hungry and won’t be getting enough to eat.
So, that begs the question, are there foods that are natural appetite suppressants, and can they help you lose weight? The answer is yes and by adding them to your regular diet, you can start seeing the number on the scale going down. Because the trick to losing weight is taking in fewer calories, adding natural appetite suppressants to your day can help you gain control over how much you eat, thereby reducing your calorie intake.
By slashing just 500 calories per day from your diet, you can drop 1 pound in a week. By cutting calories from the foods you eat, combined with the natural appetite suppressant properties of other foods, you can reach your weight loss goals in a healthy way. In fact, these options are much better for your body and your health than most of the fad diets on the market.
Keep it Balanced
The important thing to remember is that you should be eating a well-balanced diet with plenty of variety of foods to ensure that you’re getting the vitamins and minerals you need for good overall health. One of the top nutrients to be on the lookout for is fiber, which digests slowly and helps you stay feeling full longer. Protein and healthy fats, such as omega-3 fatty acids, are others you should be eating regularly.
Effective Natural Appetite Suppressants
Here are some of the best natural appetite suppressants. Mix and match them to create a weight loss regime that works for you.
Green Tea Extract
You’ve probably heard a lot about the many health benefits of green tea. The extract has been linked to healthy weight loss in some research studies. This is because green tea contains caffeine and catechins. Caffeine is a stimulant and helps increase fat burning and controls your appetite. Catechins are known to boost metabolism, helping you to burn calories more efficiently, as well as reducing the amount of fat in your body. You can use green tea extract to make tea and it’s safe to consume several cups each day.
Much like green tea, coffee contains caffeine and plant compounds that together boost metabolism and ramp up fat burning in your body. While you don’t want to overdo it, a few cups of coffee in the morning and afternoon can be beneficial for helping you lose weight. Be sure you’re drinking it without added sugar, syrup, cream, or other ingredients because that will increase the calorie content and negates the fat-burning qualities of coffee.
You may shy away from avocado because you’ve heard it’s very high in fat. The truth is that an avocado contains healthy fat that gives your body energy and supports a healthy heart. It’s also rich in fiber, which helps suppress your appetite. While adding a few slices of avocado to your salad or sandwich is a tasty way to keep from feeling deprived, too much can derail your calorie cutting goals. Experts recommend enjoying just ⅕ of the avocado as a single serving. Make sure to balance its calorie content with everything else you eat during the day and you’ll be well on your way to reaching your goal weight.
Eggs are an incredibly versatile food, making them a great choice for a diet plan that doesn’t get boring. Eggs are rich in protein, which satiates your appetite, but low in calories. Research suggests that eating two eggs for breakfast fills you up for significantly longer than having a bagel in the morning and it’s also far more nutritious. Some studies have shown that eating eggs can help with successful weight loss. Enjoy scrambled eggs for breakfast, hard boiled eggs for a snack, and an omelet or frittata for lunch or dinner.
The main reason why Greek yogurt is so helpful for suppressing your appetite is that it contains quite a lot of protein, much more than traditional yogurt and certainly more than fruit “flavoured” yogurts. This makes it a healthy option for breakfast or for a snack. Topping the yogurt with diced fruit adds some fiber, which when combined with the protein, offers a powerful appetite control punch that can be relied upon on a regular basis. Greek yogurt can also substitute for many other dairy products such as cream, creme fraiche, and regular yogurt.
Be sure to pick versions that are low in sugar because too much of the sweet stuff increases the overall calorie content.
Red Chili Peppers
Chili peppers are low in calories, which is great for a weight loss meal plan. The reason they’re such an effective appetite suppressant is because they contain capsaicin, a compound that research has found to curb appetite. Studies show that people have fewer salt and sugar cravings when they eat foods that contain red chili peppers. The spice works by kicking in the fight or flight response, which helps you burn calories. Add red chili pepper to pizza, burgers, pasta, or meat dishes and you might see that you’re eating less as a result.
Besides being low in fat and calories, research shows that eating a small bowl of broth based vegetable soup before a meal helps you control how much you put into your mouth. This is because vegetables are a prime source of fiber and filling up on them before a meal means you won’t feel the need to eat so much of your main meal. Avoid creamy soup because it tends to be higher in fat and calories than broth. It is also best to make your own vegetable soup as it will be without salt and sugar quantities you don’t need. Simply cook your favorite vegetables with a tasty low sodium stock and your favorite herbs and spices.
Oats are one of the best sources of fiber and protein, so it makes sense that including them in your meal plan can help you curb your hunger and eat less overall. You might worry that the carbs in oatmeal will undo your progress, but oatmeal contains complex carbs, which digest slowly, giving your body energy for a sustained time period and preventing you from feeling hunger between meals. Oatmeal is a weight conscious way to start your day, but you can also enjoy it for lunch and dinner.
If you’re trying to lose weight, eating vegetables will always help. They’re low in calories and high in fiber, the perfect combination for weight loss. However, spinach has an additional benefit. Studies show that it increases the levels of satiety hormones in your body, helping you satisfy your appetite without overdoing it on fat and calories. You get the benefit from raw spinach, primarily, so try it in salads or smoothies for great results.
Salmon is usually recommended in any list of foods that is good for you – well, that’s ok, because it is one of the healthiest fish you can eat. Many dieticians and nutritionists recommend you should eat salmon, or other oily fish, at least twice a week. Salmon contains a hefty dose of protein and is also rich in omega-3 fatty acids. This type of healthy fat boosts the amount of leptin, a hormone that suppresses hunger, so it makes sense that a serving of salmon will keep you satisfied for many hours. Pair it with vegetables to get the added benefit of fiber in your meal.
Flaxseed is another excellent source of omega-3 fatty acids and also contains fiber. This combination makes the perfect ratio for natural appetite suppressants. There are lots of ways to enjoy flaxseeds, giving you enough variety that you can include them in your daily meal plan without getting bored. Try it sprinkled on yogurt or in oatmeal, use it to bulk up baked goods or mix into a fruit smoothie.
Tofu isn’t just for vegans and vegetarians. It’s very versatile and takes on the flavors of what it’s cooked with so there are many ways you can eat tofu. Tofu is a healthy source of plant protein and studies show that it can help control appetite as well. Tofu can be baked, fried, added to soup, or ground up as a meat substitute. It’s also a great addition to stir-fry so be sure to add it to your next grocery list.
Experts say that solid foods are much more effective at curbing appetite than supplements, which tend to break down fairly quickly in your body. The bottom line when it comes to weight loss is to burn more calories than you consume. For that reason, it makes sense to include low-calorie, high-fiber, high-protein foods in your diet. Done correctly, you should start experiencing weight loss immediately without feeling like you are on a restricted diet.