An appetite suppressant is a food, supplement, medication, or other method that can help curb hunger.
Some appetite suppressants work better than others, but some of the best appetite suppressants are natural foods that can easily be added to a healthy diet.
Foods that can help suppress appetite are usually those that include proteins, fiber, and healthy fats, such as:
- Non-starchy vegetables
- Summer squash
- Boiled white or sweet potatoes
- Some fruits
- Coffee (skip the sugar and high-calorie creamer)
- Broth-based soups
- Lean proteins such as chicken breast
- Greek yogurt
- Dark chocolate (in moderation)
In addition to eating foods that increase satiety, other tips that can help suppress appetite when you eat include:
- Limit or avoid sugar and salt
- Drink more water before and during meal
- Eat slowly
- Try to eat at the same times every day when possible
- Practice mindful eating
- Pay attention to your food, on purpose, moment by moment, without judgment
- The idea is to savor the moment and be fully present for the eating experience
- Before eating, stop to notice what you are feeling and what you might want to fill you up
- Notice if you are actually hungry, or instead feel stressed, bored, angry, sad, or something else
- If not hungry, do something more appropriate for the desire
- When eating, only eat – avoid other distractions and focus on the food
- Think about what it took to get the food to you — the growing process, the production, where it came from – and appreciate it
- Savor each bite
- After each bite, check in with your body to see how you feel and if you have had enough or if you need more
- The purpose is not for weight loss, though many people who practice mindful eating find they lose weight
Do Any Natural Supplements Suppress Appetite?
In addition to foods that help you feel full, there are many supplements touted to suppress appetite. However, supplements are not regulated by the Food and Drug Administration (FDA) and may not do what they claim. Many don’t work as advertised, and some can even be dangerous.
Two natural appetite supplements that might work include:
- Caralluma fimbriata
- A combination of Garcinia cambogia plus Gymnema sylvestre
Supplements that have not been proven to work include:
- Green tea extract
- Conjugated linoleic acid (CLA)
Natural appetite suppressants that could be dangerous include:
- Garcinia cambogia
- Guar gum
- Ma huang
- Bitter orange
Supplements for which there is insufficient evidence that they work or are safe include:
- Cynanchum auriculatum
Talk to your doctor before taking any natural supplements, as they may have unwanted side effects or drug interactions with the medications you take.
What Are Prescription Appetite Suppressants?
Prescription appetite suppressants include:
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