Top 20 natural appetite suppressants

[Article updated on 19/09/2023]

Snacking between meals is bad for your health and your figure. However, it is not always easy to control yourself, especially during moments of intense stress or boredom.

Currently, many Companies are selling appetite suppressant products to remedy this. However, their synthetic nature raises doubts about the possible long-term consequences.

Fortunately, nature is generous when it comes to appetite suppressant foods… In addition, there are tips for effectively combat this unpleasant feeling outside of working hours meal.

Discover the top 20 natural appetite suppressants after a presentation of the appetite suppressant and how it acts on your body.

An appetite suppressant: what is it?

Two mechanisms are involved to satisfy the feeling of hunger:

• Satiation;
• The feeling of satiety.

In general, when your stomach is full, you are theoretically no longer hungry: it is satiation. But it happens that in certain situations, even if you have already eaten well During your main meal, you always feel hungry.

The fact is that most of time, these desires to eat or snack between meals are mainly psychological.

The appetite suppressant is a trigger for the feeling of satiety. In other words, it quenches your hunger (or prolongs its duration after meals) without you having to consume large quantities of high-calorie foods.

The natural appetite suppressant: how does it work?

It is either a complement food based on natural products either from a natural food or from a natural method to prevent hunger from overwhelming you between two meals.

As soon as you consume it, its active ingredient swells because of the moisture present in your stomach to give you a feeling of fullness.

Therefore, it is not a slimming medication (unless the excess weight is caused by a large appetite), but a food or substance that will help you adopt a habit healthy food.

What follows is the Top 20 natural appetite suppressants. For those who prefer a video format, here is a video that includes this top 20. Enjoy watching!

1/ Meat

Contrary to some ideas received, the meat does not harm your health. It is even a highly recommended food, provided you consume it wisely.

It is a meal rich in protein which stimulate the release of cholecystokinin. This hormone informs the brain of satiation.

She also intervenes in many other mechanisms that alleviate hunger. In addition, its consistency extends chewing time and gives the brain more time to intercept signals indicating satiation.

2/ The apple

The apple is a powerful appetite suppressant natural thanks to its richness in pectin and fiber.

Arriving in your stomach, the pectins come together to form a sort of gel that causes a sensation of satiety. They also retain the fats and triglycerides contained in your meal to facilitate their evacuation.

Furthermore, the fibers easily absorb water and cause a stomach feeling full.

Plus, you can find them all year round. I highly recommend opting for organic apples. Although they are a little more expensive, they do not contain any products from pesticides and fertilizers.

3/ Lemon

This little green citrus fruit is very appreciated for its detoxifying virtues, but its appetite suppressant function is little known.

Thanks to the citric acid that it contains, lemon reduces blood sugar levels. Result : the feeling of fullness lasts longer. It would therefore be ideal to consume after the meal if you want to give up the bad habit of “snacks”.

In addition, it contains Vitamin C also has a satiating effect. Here’s a little tip for optimize the appetite suppressant action of lemon: warm water before adding it add a little lemon, a pinch of cayenne pepper and a light dose of green tea.

4/ The banana

The banana is a very filling fruit thanks to its richness in nutrients: potassium, magnesium and vitamins (A, B and C). Plus, it’s consistent. If you want your hunger pangs to dissipate quickly, have it as a snack or dessert after a light meal.

However, don’t wait for her to is too ripe to eat it, because in this state, it is softer (therefore less satiating) and contains much more sugar.

I advise you to puree it and spread it on toast for breakfast, for example. Favor organic bananas.

5/ Water

Few people know it, but water also is an excellent natural appetite suppressant. Have you ever noticed that when you drink a large amount of water, you feel like your stomach is full ?

So, drink a glass of water before each meal to feel full faster and avoid eating in large quantities quantity.

6/ The potato

As a vegetable, the apple of earth is extremely rich in fiber. Upon reaching the stomach, the fibers in question absorb the water present and swell to produce a sensation of satiety.

As a starch, it is also rich in slow sugars. This type of sugar intensifies and prolongs the satiating effect of fiber for a duration of approximately 4 hours. It’s from This way, eating potatoes reduces your cravings for snacks.

However, to ingest fewer calories and fats, I recommend that you favor steaming over frying or roasting.

7/ Dark chocolate

Who would’ve believed that ! Although often considered a sweet to be banned, chocolate (black more precisely) would in fact have an appetite suppressant virtue.

The biggest advantage of this food is that it acts very effectively against stress. It helps regulate uncontrollable food urges in the face of intense anxiety (or same means).

So, not only chocolate black acts as an appetite suppressant, but it also eliminates one of the most powerful sources of gluttony, even bulimia.

However, it should not be abuse. Just have one square of dark chocolate a day to ensure your physical and psychological balance.

8/ Konjac

Originally from Japan, the Konjac is a powerful and effective appetite suppressant plant. It contains glucomannan, a dietary fiber that creates a gel in the stomach when it reaches it to cause the feeling of a full stomach.

Furthermore, it is so viscous that it reduces (or even stops in certain cases) the transfer of sugars and fats in the blood to better evacuate them. Moreover, he does not provide any caloric value unlike other foods.

In short, in addition to preventing hungry, it does not provide additional calories. As it is a plant special, you will find it in pharmacies or Japanese shops. He It is recommended to consume it in the form of a food supplement (tablet).

9/ Lentils

Lentils are appetite suppressants natural thanks to the nutrients and fibers of which they are composed. GOOD whether they are low in calories, they are rich in protein and therefore provide energy, felt for several hours after taking it.

In the end, you will be less hungry and eat less, yet you will be dynamic and in great shape.

10/ Cottage cheese

“Dairy products” are often associated with “fat”. This prejudice is, however, erroneous. For For its part, cottage cheese with 0% fat quickly causes feeling of satiety, thanks to its richness in proteins, without providing fat superfluous.

You can take it all time of day as soon as you feel hungry. It is also suitable for three main meals if you don’t have a lot of time to prepare them.

To stay on the theme of dairy products, I also recommend Greek yogurts. Light and high in protein, they also have the power to curb your appetite.

11/ Coffee

Eh yes ! THE coffee is not harmful to your health if you take it in moderation. This drink activates the metabolism and limits the desire to snack.

I therefore recommend that you drink a cup in the morning and one at midday after your meal to make the most of its appetite suppressant properties.

On the other hand, above all, avoid drink at night (after 5 p.m.) if you want to get a good night’s sleep.

12/ Green tea

In addition to being an effective appetite suppressant, tea Green is also an excellent fat burner… two properties that combine perfectly to keep you in shape. In addition, it is an effective diuretic.

However, if you wish to get the most out of its benefits on the appetite, it should be drunk hot. You can even add a little lemon and/or a mint leaf to accentuate its effects.

However, avoid drinking it night, because the theine it contains risks disturbing your sleep.

13/ The lawyer

The lawyer is often considered as a fatty food, to be banned from the diet of those who wish to lose weight. This green fruit with a low glycemic index is nevertheless beneficial. He is rich in monounsaturated fatty acids which do not accumulate in the body, but provide a large amount of energy.

The digestion of avocado is very slow, which makes it an excellent natural appetite suppressant. Hold on though take into account the fact that this food provides a lot of calories (around 300 kcal): the quantity consumed should be limited.

I recommend that you accompany it with a light, low-calorie meal. For example, you can substitute it for butter on your toast in the morning with a slice of ham.

14/ The egg

The egg, more precisely the white, is rich in protein. Its digestion takes time, which prolongs the feeling of fullness for several hours. This will help you avoid snacking between meals.

This is undoubtedly one of your best allies for losing weight, especially since it contains neither fat or cholesterol.

It has been proven that eating egg white before a meal significantly reduces appetite. However, it is not necessary especially don’t forget to remove the yolk because it is very rich in fat.

Additionally, if you have a fragile stomach or liver, I suggest you opt for another natural appetite suppressant. And even if you are in excellent health, consume it in moderation to preserve your health.

15/ Raw vegetables

Raw vegetables, especially salads and cabbage, are extremely rich in fiber and very hydrated. They represent excellent natural appetite suppressants, because they quickly cause a feeling of satiety.

Their main advantage lies in the fact that they are also low in calories. You are therefore free to eat as much as you want, the quantity you will have ingested before you feeling full will not bring too many calories.

16/ Almonds and/or walnuts

Almonds and walnuts also represent an excellent natural appetite suppressant promoting the feeling of satiety thanks to their richness in protein.

However, I recommend that you stick to around 30 grams per day, because beyond this dose, these foods tend to activate weight gain.

17/ Popcorn

Popcorn is generally categorized as a food with a high sugar content and extremely high calories. It is the case only when you add other ingredients (caramel, coulis of chocolate, salt or even honey).

But if you consume it plain, it quickly reduces the feeling of hunger thanks to its fiber and antioxidants. In addition, it does not provide many calories.

18/ Cayenne pepper

By eating dishes with flavors pronounced, you feel like your mouth is full and you eat less. For its part, Cayenne pepper has the advantage of containing capsaicin which raises your body temperature. So you will burn more calories and fat. At the same time, your food desires fatty, salty or sweet foods in the middle of the day will be limited.

I suggest you add a little to your meals if you appreciate and tolerate spicy dishes. However, avoid consuming too much so as not to attack your stomach.

You can alternate the pepper Cayenne with other spices such as turmeric, curry or cinnamon which have the same effects in addition to bringing a pleasant taste to your preparation… Indeed, why not combine well-being and pleasure for the taste buds?

19/ Broths

It is true that the broths make you hungry very quickly, because they are easily digestible. However, if you eat them hot (or warm), you will notice that they are ultimately very satiating.

If you doubt their efficiency, you can opt for a soup. This will mainly be composed of vegetables (therefore fiber) and water which promote the filling of the stomach and the feeling of satiety.

If some people prefer soup, I recommend leaving the vegetables in pieces to intensify and accelerate the feeling of satiety.

20/ Watermelon

Finally, the watermelon represents a natural appetite suppressant in addition to being refreshing. This fruit is made up of more than 90% water. It also contains a small amount of fiber and its greatest asset lies in the fact that it is devoid of materials fatty.

Thanks to these specificities of the watermelon, you will feel full without the number of calories ingested increases in peak. If you don’t like this fruit, have melon. In addition, it is even richer in water with a proportion of 95%.

Some little natural tips to fight effectively against hunger

Aside from food consumption natural and powerful appetite suppressants, you must also adopt a lifestyle healthy and balanced to avoid overeating, whether during meals or outside.

Sleep well and enough

Yes, depending on the quality and quantity of your sleep, two hormones involved in appetite will be released:

• Leptin which is responsible for satiety;
• Ghrelin which activates the appetite.

Their quantities in the body are complementary. So, when you sleep poorly, the production of ghrelin is preferred so you will be a little more greedy the next day.

On the other hand, if you sleep well and in sufficient quantity, the leptin level dominates and you will not have constantly hungry.

Drink water when you feel like you have hunger

As was said in paragraphs above, water has a particular ability to fill your stomach. If you are hungry, don’t go for snacks right away, but try drink water to calm your urges.

Have a good breakfast

Now abandon the pastries and breads with jams or chocolate in favor of rich foods in protein and calcium such as lean ham, eggs or products 0% fat dairy. Also take some fruit or juice. concentrated fruit without sugar. You will be more satisfied and the feeling of satiety will last until lunch.

Eat well and make a detailed list of everything you need when shopping

Get away from you all temptations. Supermarkets are full of all kinds of foods that could make you want it, especially if you are hungry.

Make sure you are full before you go shopping and make a list in advance of everything you need you must buy. So, you will go directly to the shelves where stored the products you are looking for.

The risk of reaching for tempting foods such as sweets or pastries is greatly reduced. And then, I also recommend that you only bring enough money to pay your bills. I do not recommend paying by credit card.

Take the time to chew your meals well before to swallow them

The brain takes around twenty minutes before feeling full so avoid eating too quickly. Sit down, take very small bites, chew well before swallowing and you will have a feeling of satiety even before finishing your dish. Of this way, you will also do a lot of good for your stomach.

Start your lunch with raw vegetables and/or broth

To quickly soothe your hungry and avoid overeating during and between meals, start by taking raw vegetables. This way, you will only eat enough to fill your essential nutrient needs with other foods. he is also possible to opt for green vegetables before dinner.

Precautionary measures

Even if you don’t take powerful food supplements in the form of capsules or tablets, it does not Above all, you should not overuse natural appetite suppressants.

As you surely have noticed, a large part of the foods in this category do not provide the nutrients necessary for the proper functioning of your body.

Take for example the case of melon. If you eat it every time you are hungry, you will be sure full, but it provides almost nothing essential to your body. In the long run, you therefore risk suffering from various deficiencies endangering your condition health or even your life in the most serious cases.

I therefore recommend that you combine their intake with healthy eating habits. After all, it’s about saying goodbye to mid-day cravings and not about cutting out meals.

Conclusion

Indulgent mid-day snacking is one of the biggest causes of weight gain. To reduce snacking, I advise you to opt for natural appetite suppressants such as watermelon, apple or Greek yogurt (made from goat’s milk).

However, you should not overuse it at the risk of damaging your health. Just adopt a healthy and balanced diet and favor organic foods. Aside from food, there are also food supplements based on powerful natural active ingredients that you can take as an appetite suppressant. However, before consuming it, I strongly recommend that you consult a doctor. Only a professional is able to prescribe the necessary and sufficient dose after a thorough examination of your general condition.