We would lose so much weight if we just stopped being hungry all the time, wouldn’t we?
Lucky for you, there are some foods that could help you reduce appetite, keep you full for longer, and help you lose weight naturally without relying on non-natural appetite suppressants that haven’t been tested.
Because weight loss is not about starving yourself but eating in a smarter way.
Here are 8 natural appetite suppressants for weight loss.
1. Drink Some Peppermint Tea
Studies (1) have shown that the scent of peppermint alone can reduce appetite and cravings.
So consider sipping on some peppermint tea whenever you start feeling hungry or getting cravings.
Stress can also lead to overeating so you could add some drops of peppermint to an aromatherapy inhaler or light a peppermint-scented candle to calm you down and reduce cravings.
2. Eat Some Ginger
This meta-analysis (7) showed that ginger is effective at helping with weight loss and reducing belly fat.
Ginger is also used to reduce inflammation and hypertension.
How to Use Ginger as an Appetite Suppressant
A great way of using ginger as an appetite suppressant is to mix it with some lemon, which is also a great at reducing appetite.
You can add a tablespoon of lemon to your ginger tea and drink it 2-3 times per day.
Another great option is to add 2 tablespoons of apple cider vinegar to a cup of ginger tea.
Apple cider vinegar is also often used for weight loss.
Here’s an article on how to lose weight with ginger tea.
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3. Eat Protein at Each Meal
Since protein is more difficult for the body to breakdown than fats and carbs, it will keep you full for longer.
Protein is also an essential nutrient, as it is the building blocks of tissues, muscles, and organs.
So try to eat some lean protein sources, such as fish, chicken, turkey, or egg whites at every meal.
Whey protein powders can be a great addition to your weight loss arsenal if you’re having trouble reaching your daily protein requirements.
4. Drink Some Coffee
Whether it is decaf or not, coffee has been shown to be one of the most effective natural appetite suppressants out there.
Interestingly, this study (3) showed that decaf was better at reducing hunger than regular coffee.
However, try not to add sugar or creamers as they can increase your calorie intake and trigger cravings.
One of my favorites is Kimera Koffee as it is infused with nootropics, which are other cognitive enhancers that help improve brain function, focus, and memory.
5. Foods To Eat
Try adding foods and snacks that contain a lot of nutrients and fiber but not a lot of calories.
For example, sweet potatoes, broccoli, green beans, old fashioned oatmeal, low-fat popcorn, and Brussel sprouts.
Yes, low-fat popcorn, but I don’t mean the one full of butter you get at the theater.
Low-fat popcorn is actually a good snack, as it is high in fiber and gives you a lot of volume with not so many calories, which will make your stomach expand and send satiety signals.
6. Foods To Not Eat
There are some foods that add a lot of calories, have little to no nutrients, and are digested very fast so you are likely to end up hungry soon after eating.
Some of these foods are dried fruit, white bread, white rice, pasta, potato chips, crackers, and ice cream.
7. Add Some Spice
The love for spicy foods is definitely something acquired over time.
If you are one of those people who doesn’t like spicy foods but happen to be wanting to lose weight, you should consider adding some peppers or spicy foods to your diet as they have been shown to reduce appetite. (4)
You can add some Cholula Hot Sauce, Sriracha or peppers to your meals to help reduce appetite.
8. Apple Cider Vinegar
Apple cider vinegar is made by crushing apples and mixing it with yeast to ferment the sugars into alcohol, which is then fermented into vinegar.
Studies (5) showed that ACV may suppress centers in your brain responsible for increasing appetite.
Other studies (6) have shown that people who consumed apple cider vinegar with a meal reported feeling twice as full than those who didn’t.
It’s no wonder why some people like using apple cider vinegar to lose weight.
9. Green Tea Extract
Green tea extract is another great natural appetite suppressant that has been shown to help with weight loss. (8)
The compounds responsible for this are called caffeine and catechins.
I’ve already talked about caffeine above, so let’s go over catechins.
Studies (9) have shown that catechins are able to boost your metabolism and help you burn fat.
I hope you enjoyed this article about natural appetite suppressants!
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