Natural appetite suppressants?

gburgos3000

Which actually work? Aside from water of course. I was thinking about buying pills but im afraid they might be bogus.

bpetrosky

If it works, it's not legal. If it's legal, it doesn't work.

amusedmonkey

The best natural appetite suppressant on a diet is to experiment with food to see which foods are most filling for you. Generally, many people find protein and fiber filling, some people find fat or carbs filling, and some find certain textures filling. You also want to make sure you're eating enough calories, there is no reason to undereat to lose weight.

Meal timing and distribution also aid appetite suppression for some people. You may feel better eating several smaller meals or fewer larger meals. You may do better delaying breakfast, or eating it early. You may do better allocating more calories to a certain meal, or distributing your calories equally. Experiment and see what helps.

WholeFoods4Lyfe

There is no magic pill, if there were, everyone would be thin.

For myself, I find that a Keto Diet works, the fats help to keep me fuller longer making it easier for me to stay within my calorie range. I rarely snack because I'm just not hungry.

sardelsa

For me coffee works.

AliNouveau

Fizzy drinks work for me they really gig emergency a feeling of being full which is annoying when I have one and I'm out for dinner

egbert2016

Coffee, tea and hot broth all work for me. I think the feeling of a warm, full belly makes me feel like I just ate a big meal.

I use this as a strategy to conserve calories too. If I get to dinner time and don't have many calories left, I'll eat a small meal and have hot tea or broth with it. My stomach feels full and it tricks my body into feeling like I had eaten a more substantial meal.

As amusedmonkey said, experiment and see what works for you!

kimny72

Some people find caffeine in general and coffee in particular can work well.

Having said that, if you are really struggling with hunger, the best place to start is with your food!

1. Is your deficit too aggressive? If you are trying to lose weight super fast, or trying to lose a little weight fast, you are hungry because you need to eat more food.
2. Check out your macros. Most people find some combo of protein, fat, and fiber satiating. So if you are low in one or more of those three consistently, bringing up the stragglers can really help with appetite.

Don't buy a "product" for appetite suppression. At best it's just got caffeine which you can get cheaper and in a more controlled dose with coffee. At worst, it's got shady ingredients and random dosages that can literally hurt you.

psychod787

Try a "less" rewarding diet. There is SOME correlation data that suggest slowing the reward value of your diet helps blunt appetite. Could increase protein as well.

ninerbuff

Fiber pills work for some. But overeating is more behavioral than anything else.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Crafty_camper123

My morning coffee seems to help me in delaying breakfast. Otherwise, It's really best to play around with your nutrition to see what combo makes you the least hungry. Like others have said protien and fiber can be key components to hunger satiety.

The other best way to suppress your appetite is of course to eat more. For me, I've found that sometimes a too agressive deficit really kicks up the hunger for me. By selecting to lose say 1/2 lb a week, instead of 1lbs a week, I find it easier to stay within my calorie goals. The weight loss might be slower, but it is easier to keep off that way.

Another thing to mention is if you've tried all of that and are still struggling with hunger, is to eat at maintenance for a few days. I find that after a few days of maintenance it seems to re-fuel my body, and makes the days following much easier to stick to my calorie goal.

1BlueAurora

A boiled egg helps me if I’m hungry but no time for a meal. Portable, a little protein, 74 calories.

mohanj

quinoa and Finger millet (Ragi) keeps me full.

kshama2001

Caffeine, mild to moderate exercise, and satiating foods, which for me is protein and fiber.

cwolfman13

caffeine and nicotine are both appetite suppressants.

mom23mangos

Caffeine and protein are the most suppressant for me. I am by no means saying to take this for weight loss, but pseudoephedrine is a HUGE appetite suppressant for me. I have to stay away from any cold/allergy medicine with it in it because I won't want to eat for 3 days.

apullum

Protein, fiber, and/or fat help many people feel full. Which one(s) work for you is a matter of personal preference. Try eating more of these things to see how they work for you.

Crafty_camper123

mom23mangos wrote: »

Caffeine and protein are the most suppressant for me. I am by no means saying to take this for weight loss, but pseudoephedrine is a HUGE appetite suppressant for me. I have to stay away from any cold/allergy medicine with it in it because I won't want to eat for 3 days.

I've noticed the same thing. Every time I get sick and take that stuff my appetite goes down. Very much NOT recommended to take for the purposes of appetite suppressing though. Since I noticed the side effect, I did some googling to see if it was just me being sick or the pseudoephedrine that was causing my lowered appetite. Apparently there are some nasty things that can happen to your body if you take it for the wrong reason. (ie anything other then nasal decongestant). Increased heart rate, increased blood pressure, heart palpitations, and arrhythmia's can all happen when it is used as a weight loss aide and not for your sinuses. It can also cause nasal congestion if you take too much of it, or take it for too long.

At any rate, you'll have better more sustainable results by figuring out what nutrition/ calorie combo works best at keeping you sated for the longest. You need to find ways that will work for life, and not just temporarily like a pill would. As soon as you quit taking the appetite supressing pill, your appetite will come back, and you will have to figure out how to do without anyways, or gain back what you've lost.

MarieRosekenji85

hot tea, but if I'm feeling hungry I usually just stick with fruit like an apple or grapes.

Crafty_camper123

Oh yeah! GUM I totally forgot to mention gum! I chew it all the time. If I'm starting to get hungry, and still need to wait an hour or two until my next meal chewing some minty gum usually gets me by.

RAinWA

I found some sipping broths that you brew like tea - really helps when I feel like I want to eat something but know I should wait for the next meal. Gives me a full, satisfied feeling.

psychod787

Here is a good study completed by Kevin Hall... it was an double blind, metabolic ward study. https://osf.io/preprints/nutrixiv/w3zh2

kshama2001

Sufficient hydration - some people think they are hungry when they are actually thirsty. This is true for me in the AM - I wake up feeling hungry, but once I start drinking tea the sensation of hunger goes away for a few hours.

PAV8888

psychod787 wrote: »

Here is a good study completed by Kevin Hall... it was an double blind, metabolic ward study. https://osf.io/preprints/nutrixiv/w3zh2

But is it the processing or the taste and convenience and ease of preparation?

Makeyourdreamshappen

Protein keeps me full for a very long time. I drink protein coffee every morning. I don't get hungry until 1pm! An egg as a snack is a great idea as well because it will keep you full.

When I have eaten but I am still hungry I will drink water because being dehydrated does give us the feeling of hunger.

Ddsb11

Exercise. It distracts me and typically I'm not hungry after at all. Win-win!

psychod787

PAV8888 wrote: »

psychod787 wrote: »

Here is a good study completed by Kevin Hall... it was an double blind, metabolic ward study. https://osf.io/preprints/nutrixiv/w3zh2

But is it the processing or the taste and convenience and ease of preparation?

Could be many things. I have done some research on my own @PAV8888 . It could be the protein leverage hypothesis. While protein % was controlled, the "leas processed group would have had to eat less calories to reach that threshold. Could be the fiber delivery. The processed group was given their fiber in lemonade. It was a different kind of fiber. Less viscous. Vicious fiber in some research has been shown to decrease appetite. Third, and the one i find most likely, was the "reward" value of the food itself. Jmho.... you know my hamsters always off the wheel friend!

PAV8888

Hmmm.

Two design issues for me. The protein grams should ideally have been reachable with the same calories... same with fiber... I mean all bran buds are ultra processed, aren't they?

I still think it is palatability and easy availability and not very filling but calorically dense all of which often correlate with ultra processed... but it is just a feeling and I don't design or fund studies!!!!

TanyaHooton

The best appetite suppressant is getting enough vitamins, minerals, protein, fiber, and liquid. You'll have to experiement and pay attention to patterns that work for you. I noticed that when I eat cucumbers, strawberries, grapes, string cheese, a hard boiled egg, or a bit of greek yogurt with honey that it takes the edge off the hunger. So I pack those for snacks.

If you are always wanting something specific, then you should get tested for a nutritional deficiency. I've always craved chocolate. Turns out chocolate is high in magnesium and my diet was pretty low in magnesium. So I add in food that contain magnesium and now the chocolate craving is mostly abated (not counting TOM).

psychod787

True... all brand buss

PAV8888 wrote: »

Hmmm.

Two design issues for me. The protein grams should ideally have been reachable with the same calories... same with fiber... I mean all bran buds are ultra processed, aren't they?

I still think it is palatability and easy availability and not very filling but calorically dense all of which often correlate with ultra processed... but it is just a feeling and I don't design or fund studies!!!!

True... about all brand buds being hyper processed. They are also calorie dense. Though there is SOME research showing that when fiber is processed it MIGHT change the way it works. Though, not nearly as palatable as some processed cereals. As far as the protein.. well maybe, though as we know hyper processed foods GENERALLY contain less protein per Kcal. They could have added lower calorie protein powder and used more egg substitutes, but there is also SOME data that supports the idea that whey protein shakes and egg protein IS very filling. Though most of today's protein powders are FAARRR more palatable than the ones I used years ago. Some even taste like milkshakes. One thing that I am modern technology has improved.

pierinifitness

gburgos3000 wrote: »

Which actually work? Aside from water of course. I was thinking about buying pills but im afraid they might be bogus.

As someone who has fasted 22 hours a day for 45 consecutive days - today is my last day - I speak from experience and share that staying busy and engaged is the best appetite suppressant, staying away from the refrigerator. When the moment is tough, taking a walk or nap (resting) is also helpful.