Your guide to appetite suppressants

14 natural appetite suppressants

Rather than taking a prescription suppressant, some people prefer a natural type of appetite suppressant. They come in the form of both food and drink that work by helping you stay full, mainly because they’re packed full of nutrients. Let’s take a look at some of them:⁵

1. Almonds

Almonds are a valuable source of antioxidants, Vitamin E and magnesium, which all happen to be appetite suppressants too. Insight shared with Obesity Society found that almonds have a proven ability to increase feelings of fullness and help people manage their weight.

2. Avocado

Because they’re full of fibre and heart-healthy monounsaturated fat, avocados can help suppress appetite. What’s more, you don’t have to eat too many of them to help with appetite suppression either. They work by telling your brain to signal to your stomach that it’s full.

3. Coffee

Drinking coffee in moderation (one or two cups a day) can boost increase metabolism and suppress appetite, thanks to its caffeine content and antioxidant properties.

Handpicked content: ‘Bulletproof coffee benefits.’

4. Ginger

Ginger works as a stimulant that energises the body and improves digestion which, in turn, can help leave you feeling less hungry.

5. Cayenne pepper

According to research in the Physiology and Behaviour Journal, half a teaspoon of cayenne pepper can boost metabolism and encourage the body to burn an additional 10 calories.

6. Eggs

Research has found that eating one or two eggs for breakfast can help you feel more full over 24 hours than if you eat a bagel with the same amount of calories. What’s more, the same research also found that people who ate eggs, ingested an average of 330 fewer calories over the course of a day compared to those who ate just bagels.

7. Apples

All types of apples can suppress appetite because they contain pectin, which help you feel full. They also regulate glucose and boost energy levels. And, because you have to chew them quite a bit to eat them, it gives your body more time to realise you’re hungry.

8. Water

We all know drinking water helps keep our entire body hydrated, but a study carried out in 2010 also found that people who drank two glasses of water before a meal ate between 75 and 90 less calories than those who didn't drink water.

9. Sweet potatoes

This type of potato happens to contain a certain type of starch that resists digestive enzymes, making them stay in your stomach longer and keep you fuller for longer, which helps suppress appetite.

10. Dark chocolate

Dark chocolate – 70% cocoa content and above – has been proven to lower cravings. The bitter taste signals to your body to reduce your appetite. What’s more, the stearic acid that’s found in dark chocolate helps slow digestion to help you feel fuller longer.

11. Tofu

Tofu is the ultimate appetite suppressant because it’s high in an isoflavone called genistein, which has been shown to suppress appetite and reduce food intake.

12. Green tea

The catechins in green tea help to inhibit the movement of glucose into fat cells, which slows blood sugar rises and prevents high insulin and subsequent fat storage. Overall, stable blood sugar levels = stable hunger levels.

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13. Wasabi

A bit like dark chocolate with its bitter taste, the spiciness in wasabi makes it an appetite suppressant and a anti-inflammatory.

14. Oats

Oats are packed full of soluble fibre, which turns into a gel-like substance when dissolved with water. Inside the body, this ‘gel’ literally helps fill us up for longer. Oats tend to work best when made with water or milk, as the liquid really thickens them up.⁶

Handpicked content: ‘Why are oats good for you? Six amazing health benefits.’

Summary

• Certain food and drink products can acts as appetite suppressants
• They work by helping you stay full mainly because they’re packed full of nutrients
• Appetite suppressants include green tea, oats, avocado and almonds

Prescription appetite suppressants

In addition to appetite suppressants, there are numerous prescription appetite suppressants that tend to work by reducing and targeting hunger. They include:⁷

1. Belviq

Also known as Lorcaserin, this suppressant controls appetite and metabolism by activating serotonin receptors that regulate hunger. As a result, it may help you feel full after you've eaten less food. It’s given to people with a BMI of 30 or a BMI of 27 and an obesity-related condition.

1. Phentermine

Is one of the oldest medications for weight loss and is also referred to as Adipex-P, Lomaira and Suprenza. There are certain side effects linked to this particular suppressant, which include increased blood pressure and heart rate, sleeplessness and nervousness.

1. Contrave

Contains a combination of naltrexone hydrochloride and bupropion hydrochloride. It reduces appetite and curbs cravings by targeting the central nervous system. It’s usually prescribed alongside a reduced-calorie diet and exercise programme.

1. Qsymia

A combination of phentermine and topiramate, Qsymia is an extended-release capsule that suppresses appetite and reduces food intake. It tends to be prescribed to people with a BMI over 30 or a body mass index of 27 and a weight-related condition. It needs to be taken alongside making lifestyle changes that will help aid weight loss, e.g. regular exercise and a healthy diet.

1. Saxenda

Is an injectable medicine that helps people feel full sooner so they eat less and lose weight. Saxenda is often prescribed to obese patients (with a BMI of 30 or more) or to patients, who have a BMI of 27 or more and a weight-related medical condition, such as type 2 diabetes, high cholesterol or high blood pressure.

Summary

• In addition to appetite suppressants, there are numerous prescription appetite suppressants that most commonly work by reducing and targeting hunger
• They include phentermine, which is one of the oldest weight loss medications
• Meanwhile, Qsymia is an extended-release capsule that suppresses appetite and reduces food intake