20 Natural Appetite Suppressants

natural appetite suppressants

Maybe you want to lose a few pounds or maybe you need to lose even more weight. No matter what your weight loss goals might be, adding natural appetite suppressants to your weight loss regime is going to benefit you by helping you reach your goal.

Curb Your Appetite

You probably already know that successful weight loss is achieved by focusing on a healthy lifestyle. Improving your diet and exercise are two of the key components in helping you reach and maintain your target weight. However, the reality is that sometimes you just feel hungry. The urge can hit when you are bored, depressed, or maybe it’s just a habit to grab a tub of buttery microwave popcorn while you enjoy your favorite flick. Whatever, the cause of your hunger, a natural appetite suppressant can help you curb your often overpowering need to chow down.

20 All Natural Appetite Suppressants

1. Green Tea Extract

Consuming a green tea extract three times a day can curb your hunger. Asian societies have prized green tea as healthy drink for centuries. It is a part of many ceremonies in Japan and China. Green tea is believed to curb your hunger by activating the nervous system through a variety of complicated mechanisms. After consuming green tea, the chances are good that you will experience a decrease in your hunger. It also appears to spur the body to burn fat. You can drink green tea in the traditional way or you can take 800 to 900 milligrams of green tea extract in pill or capsule form each day. It is suggested that you break up the dosage three times throughout the day to help your body feel less hungry.

2. Water

Yep, plain and simple water can act as an excellent appetite suppressant. In fact, some people consider drinking two glasses of water before each meal to be the best appetite suppressant available. It can reduce your calorie consumption by 70 to 90 fewer calories at each meal and that adds up significantly over time. The water simply makes your body feel fuller and more satisfied so you eat less.

 3. Saffron Extract

Overeating and depression appear to go hand-in-hand. Many people find solace in food. Saffron extract can make you feel happier and less depressed which means you will indulge in less binge eating. Taking 30 milligrams per day for eight weeks may improve your mood. If you feel happy and satisfied with your life then you will experience a reduced need to eat. You will be focused on other things and just feel fuller. It is also believed that saffron boosts your energy a bit and decreases feelings of fatigue.

 4. Grapefruit Extract

A grapefruit might make you pucker, but it can also increase your energy and make you feel less hungry. It even helps with cravings. Imagine you are envisioning a mouth-watering candy bar but you take some grapefruit extract and that fantasy disappears. Grapefruits contain powerful antioxidants such as ample Vitamin C.  The main ingredient that grapefruit offers to control your appetite is a flavonoid called naringin which naturally reduces your cravings. Even a medium sized grapefruit only has about a 100 calories. You can eat it or juice it to enjoy its weight loss benefits. If you don’t have a taste for grapefruit because it is just too sour then you can take a grapefruit extract instead. Drink a 5 ounce glass of water three times a day that contains 10 to 12 drops of the grapefruit extract.

5. Grapefruit Essential Oil

Just the smell of grapefruit can reduce your appetite. Inhaling the flavonoid naringin stimulates your senses and automatically reduces your hunger. Just add a few drops of the aromatic essential oil to a diffuser or into your warm bath water to enjoy the scent. Its ideal to take a bath with the oil before bed if you are a late night snacker. The strong citrus smell instantly helps you feel less hungry and you will also be more relaxed for a good night’s sleep.

6. Fiber, Fiber, and More Fiber

A diet high in fiber is a great natural way to control your hunger. It’s also good for your digestive tract. The body can’t digest fiber easily like it can junk foods that are laced with sugar. High-fiber foods even reduce your body’s ability to digest sugar and convert it into glucose. With your tummy full of fiber, you won’t be craving foods and you will actually feel full a lot longer. Try a bowl of oatmeal in the morning and you will be amazed at just how full you feel and how much that feeling persists into the morning hours. You will  be utterly satisfied with a hearty, fiber-rich breakfast. Flaxseeds, chia seeds, beans, legume, fruits, berries, and fresh veggies are also all great choices to add fiber to your diet.

7. Pile on the Spice

Spicy foods that contain cayenne, turmeric, black pepper, ginger, cinnamon, and dandelion reduce your cravings and make you feel full. Capsaicin, found in red peppers also regulates, your body’s metabolic system. Spices are virtually calorie free but contain lots of health benefits, especially if you are trying to lose weight. You can add spices to just about anything such as homemade teas, drinks, soups, fish, veggies, stir-fries, and protein meats.

8. Nuts

Nuts are good for you. A handful of nuts will satisfy your hunger. Although some nuts are packed with fats, they are now considered ‘good’ fats by medical experts and dieticians. Almonds, pistachios, walnuts, hazelnuts, and peanuts (technically a legume) are all great snack foods to lower your hunger and fill you up fast during the day.

9. Apples

We have all heard the old saying, ‘An apple a day keeps the doctor away,’ but it will also provide your body with valuable fiber. The fiber keeps you feeling full and reduces your appetite. Apples also take a long time to chew so you will eat slow and your body will eventually realize it is no longer hungry while you are chewing up the apple. They are also a great way to satisfy your sugar craving. Many people who are trying to eat healthier and reduce weight not only suffer from hunger but they also crave sweet things. An apple instantly gives you a sweet treat that provides you with a feeling of happiness and satisfaction.

10. Eggs

Only one or two eggs in the morning can ease your hunger and make you feel full all morning. People who eat eggs in the morning the morning tend to eat far less the rest of the day. Eggs also provide a greater sense of satisfaction over a bagel or other carb-rich food.

11. Sweet Potatoes

The starch in a sweet potato takes longer for your body to digest so it remains in your stomach longer than other foods. This gives you a feeling of fullness and naturally suppresses your appetite. Sweet potatoes are also loaded with Vitamin C and Vitamin A.

12. Dark Chocolate

Dark chocolate is an acquired taste for many people. It just doesn’t taste as yummy as regular milk chocolate. However, let’s face the facts, dark chocolate is not your typical diet food but it does reduce your appetite which makes it beneficial to control your cravings. One or two pieces of the bitter chocolate signal your body to naturally reduce its cravings. It also contains steric acid which slows your digestion so you feel full longer. Some people just don’t like the bitter taste of dark chocolate so you might want to melt a piece into your morning coffee. When mixed with coffee it becomes a yummy morning treat that is sure to reduce your hunger.

13. Tofu

Tofu is a wonderful source of plant-based protein. It naturally fills you up and suppresses your appetite so your food intake is reduced. It’s a yummy addition to many stir-fries and other dishes.

14. Oatmeal

Historically, mothers have fed their growing children a breakfast of oatmeal before school for centuries. Although high in carbs, it is slow digesting and provides a full, satisfied feeling.  Your sense of fullness will persist throughout the morning. You should use steel cut oats to reap the maximum health benefits. Also, add a few blueberries to the oatmeal to create an even heartier breakfast that will naturally suppress your appetite.

 15. Salmon

Salmon is rich in omega-3 fatty acids which increase the hormone leptin in your body. Leptin suppresses hunger naturally. Tuna and herring are also great sources of omega-3 fatty acids.

16. Flaxseeds

Flaxseeds are rich in soluble fiber and fatty acids. Add them to your pancakes, yogurt, smoothie, or salad to create a satiated feeling. They are also a great source of energy.

17. Whey Protein

Protein naturally suppresses your appetite. Whey protein is ideal for making smoothies or just drinking mixed with water. Many people consider it to be the perfect liquid meal to replace breakfast or lunch.

 18. Green Leafy Vegetables

Green leafy vegetables are fiber powerhouses. Kale, chard, and spinach can be consumed raw or sauteed to immediately fill you up. They are also highly nutritious. Don’t forget collard greens too.

 19. Vegetable Juice

Vegetable juice is a great way to get your daily allotment of vegetables and reduce your hunger. Drinking a glass of vegetable juice before eating a meal helps fill you up so you consume less high-calorie foods. You can blend your own vegetable juice or opt to purchase it premade. Either way, it is a yummy, healthy addition to your daily diet. If you purchase commercial vegetable juice, you should opt for the low sodium varieties so you don’t feel bloated.

20. Wasabi

Just a pinch of wasabi helps suppress your appetite. Try sushi for lunch with wasabi and you will be amazed at how full you feel even though you haven’t consumed a large amount of food. The combination of fish and wasabi are an excellent way to reduce your hunger and provide you with a quick, filling lunch option.

Healthy Appetite Suppressant Combination Meal Options

One of the nice things about healthy appetite suppressants is that you can combine them to create actual meals that are good for you and also control your hunger. Blueberries and oatmeal, wasabi and fish, a glass of vegetable juice with a healthy salad that consists of green leafy vegetables are just a few options. Using healthy options to control your hunger is also a way to eat better.

Pharmacy-type Appetite Suppressants and Over-the-counter Diet Pill Precautions

With so many natural appetite suppressants available people should seriously consider steering away from pharmacy-type appetite suppressants which can be dangerous. Usually, when a physician prescribes prescription pharmaceutical appetite suppressants, often referred to as ‘diet pills’  it is only for short term use in order to achieve weight loss and is under his observation. However, a wide array of diet pills are commercially available over-the-counter that should only be used with caution. .

Danger of Pharmacy-type Appetite Suppressants and Over-the-counter Diet Pills

Here are  just a few of the dangers that have been associated with pharmacy-type appetite suppressants and over-the-counter diet pills.

  • Heart Damage
  • Mood Swings
  • Inflammation
  • Infection
  • Stroke
  • Headache
  • Blurred Vision
  • Dependency
  • Withdrawal
  • Constipation
  • Nausea
  • Vomiting
  • Rapid Heartbeat
  • Shortness of Breath
  • Fatigue
  • Seizures
  • Incontinence
  • Neural Injury
  • Liver Injury

Lose Weight and Keep it Off

Weight loss occurs as a result of exercise and taking in fewer calories than you use. Natural appetite suppressants help you control over-eating so you can successfully shed unwanted pounds. Utilizing a healthy diet which is filled with high fiber foods, natural appetite control, and exercise enables you not only shed unwanted pounds but keep them off for good.

Natural Ways to Maintain Your Health

Natural appetite suppressants are not only a critical tool in losing unwanted pounds, but also a way to maintain your health. They are natural and they provide your system with numerous health benefits. Continued lifelong use of the various methods will not harm you and will actually benefit your body and physical well being.

Nature is filled with viable alternatives when it comes to foods and natural appetite suppressants. Why not add a few of the above listed healthy diet options to your weight loss plant to reap the benefits of not only losing the pounds but also maintaining a healthier lifestyle?








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