Today many people are looking for effective ways to lose weight quickly. Among the most common methods are the consumption of natural appetite suppressants and products to block the absorption of nutrients, as well as increasing the number of calories and then burning them through exercise.
There are many possible ways to lose weight, but the healthiest and most efficient way to do so is with the help of natural herbs and plants, which can increase feelings of fullness and help reduce cravings.
If you want to know more about this topic, then you should inform yourself and know what are the 8 natural appetite suppressants that can help you lose weight .
8 natural suppressants that help you lose weight
1. Fenugreek
Fenugreek or fenugreek is an herb from the legume family. Its seeds, after being dried and crushed, are the most used part of this plant. They have 45% fiber, the majority being insoluble, however, they also contain soluble fibers, including galactomannan .
Thanks to the high fiber content of the seeds, fenugreek has been shown to offer health benefits such as regulating blood sugar, lowering cholesterol, and controlling appetite.
A study conducted on 18 people found that consuming 8 grams of fenugreek fiber helps reduce appetite more effectively than 4 grams of fenugreek fiber. People reported feeling fuller and eating less at subsequent meals (Mathern et al., 2009).
2. Glucomannan
Increasing your fiber intake is a great way to control your appetite and lose weight. Of the best known soluble fibers, glucomannan appears to be the most effective for weight loss ; since it reduces the appetite and reduces the consumption of food. It can also absorb water and turn into a viscous gel that helps prevent digestion and reach the colon without significant changes.
The bulking property of glucomannan helps promote the feeling of fullness and delay stomach emptying, which helps reduce food consumption and lose weight, being one of the most recommended natural appetite suppressants.
In a study of 83 overweight people, where they experienced a significant reduction in body weight and fat after taking a supplement containing 3 grams of glucomannan and 300 mg of calcium carbonate, for 2 months (Kaats, Bagchi and Preuss, 2015). Additionally, glucomannan helps reduce protein and fat absorption, feed friendly bacteria in the gut, regulate blood sugar levels, and lower total and LDL (bad) cholesterol.
3. Gymnema sylvestre
Gymnema sylvestre is the most common herb among those mentioned above, thanks to its antidiabetic properties. However, it is also good for helping you lose weight.
The compounds in this plant, known as gymnemic acids , have been shown to help block the sweetness of food. In other words, consuming this herb will help you reduce the taste of sugar in your mouth and fight sugar-related cravings (Kanetkar, Singhal & Kamat, 2007).
4. Griffonia simplicifolia (5-HTP)
It is a plant known to be one of the best natural sources of 5-hydroxytryptophan (5-HTP). 5-HTP is a compound that is converted to serotonin in the brain, which influences appetite suppression. In other words, 5-HTP helps to lose weight by reducing carbohydrate consumption and the feeling of hunger in people.
In a randomized study, 20 healthy overweight women received either Griffonia simplicifolia extract containing 5-HTP or a placebo for 4 weeks. At the end of the study, the treatment group experienced significant increases in levels of fullness and reductions in waist circumference and arms (Rondanelli et al., 2012).
However, supplementation with 5-HTP appears to cause nausea and an upset stomach during continued use.
5. Caralluma fimbriata
Caralluma fimbriata is an herb that is traditionally used to suppress appetite and improve stamina. The compounds in this herb are believed to help increase the circulation of serotonin in the brain, helping to reduce carbohydrate intake and, therefore, being used as natural appetite suppressants.
A study carried out in 50 overweight adults determined that taking one gram of Caralluma fimbriata extract for 2 months reflected a weight loss of 2.5%, thanks to a significant reduction in appetite (Kuriyan et al., 2007 ).
6. Green tea extract
Green tea extract has been shown to be effective for weight loss over time, while offering many health benefits.
Green tea has two compounds that contribute to its weight loss properties, these are: caffeine and catechins. Caffeine is a stimulant known to help increase fat burning and suppress appetite. For their part, catechins, particularly epigallocatechin gallate (EGCG), have been shown to increase metabolism and reduce fat.
The combination of EGCG and caffeine in green tea extract work together to make the body more effective at burning calories, which contributes to weight loss.
A study in 10 healthy people demonstrated a 4% increase in calories burned after consuming a combination of EGCG and caffeine (Dulloo et al., 1999).
7. Conjugated linoleic acid
Conjugated linoleic acid, also known by its acronym "CLA", is a type of trans fat that is found naturally in some fatty products of animal and vegetable origin. Interestingly, they have several proven health benefits.
CLA has been shown to help people lose weight by increasing fat burning, blocking fat production, and stimulating fat breakdown.
Research carried out indicates that CLA increases the feeling of fullness and at the same time decreases the appetite. Furthermore, another study showed that 54 people who received 3.6 grams of CLA per day for 13 weeks had less appetite and higher levels of satiety than those who took a placebo. However, this did not affect the amount of food the participants ate (Kamphuis et al., 2003).
8. Garcinia cambogia
Garcinia cambogia is extracted from a fruit that has the same name, also known as Garcinia gummi-gutta . The peel of this fruit contains high concentrations of hydroxycitric acid (HCA) that contains properties that help to lose weight.
Human studies show that Garcinia cambogia helps reduce appetite , blocks fat production, and lowers body weight (Preuss et al., 2005).
Garcinia cambogia is also believed to raise levels of serotonin, which acts on receptors in the brain responsible for signals of fullness. As a result, they can be used as natural appetite suppressants to reduce food intake.
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conclusion
There are many effective ways to lose weight, such as exercising and following a healthy diet, as well as eating certain types of plants that will help you control your food intake, as they have beneficial effects to reduce appetite and promote fat burning.
The most effective and healthy way to lose weight is to combine a balanced diet with exercise. In addition, you can complement this lifestyle with the consumption of some natural products that help you in the process. Before using some natural appetite suppressants, it is advisable to consult with specialists who will make a diagnosis to avoid contraindications.
References
- Dulloo, A., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., Chantre, P. and Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American Journal of Clinical Nutrition. doi: 10.1093 / ajcn / 70.6.1040
- Kanetkar, P., Singhal, R. and Kamat, M. (2007). Gymnema sylvestre: A Memoir. Journal of Clinical Biochemistry and Nutrition. doi: 10.3164 / jcbn.2007010
- Kamphuis, M., Lejeune, M., Saris, W. and Westerterp-Plantenga, M. (2003). Effect of conjugated linoleic acid supplementation after weight loss on appetite and food intake in overweight subjects. European Journal of Clinical Nutrition. doi: 10.1038 / sj.ejcn.1601684
- Kuriyan, R., Raj, T., Srinivas, S., Vaz, M., Rajendran, R. and Kurpad, A. (2007). Effect of Caralluma fimbriata extract on appetite, food intake and anthropometry in adult Indian men and women. Appetite. doi: 10.1016 / j.appet.2006.09.013
- Mathern, J., Raatz, S., Thomas, W. and Slavin, J. (2009). Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjects. Phytother Research. doi: 10.1002 / ptr.2795
- Preuss, H., Garis, R., Bramble, J., Bagchi, D., Bagchi, M., Rao, C., and Satyanarayana S. (2005). Efficacy of a novel calcium / potassium salt of (-) – hydroxycitric acid in weight control. International Journal of Clinical Pharmacology Research. doi: 1016366421
- Rondanelli, M., Opizzi, A., Faliva, M., Bucci, M. and Perna, S. (2012). Relationship between the absorption of 5-hydroxytryptophan from an integrated diet, by means of Griffonia simplicifolia extract, and the effect on satiety in overweight females after oral spray administration. Eating and weigth disorders. doi: 10.3275 / 8165
