Whether you want to lose weight or simply avoid gaining any more, your efforts can be quickly derailed if you’re left feeling hungry. And while there are plenty of products on the market that promise to curb your appetite, they may actually do more harm than good, causing various side effects, including increased heart rate, constipation and excessive thirst. The good news is that you can achieve your weight-loss or weight-management goals safely and effectively — and while staying satisfied. Here are my top five natural appetite suppressants:
1. Ketogenic Diet
When you follow the ketogenic diet, you are putting your body into a state of ketosis. This occurs when glucose (typically found in carbohydrate foods) is reduced drastically, which forces your body to use fat as an alternative source of energy. This process produces ketone bodies, which are water-soluble molecules that play a major role in appetite control.
Being in ketosis reduces your appetite by altering your levels of the hunger hormone ghrelin, which stimulates appetite, increases food intake and promotes fat storage. Research shows that ketones also affect the brain’s hypothalamus region, which is responsible for hunger and satiety.
[See: Diets That Make You Feel Full.]
To get into a state of ketosis, you need to eliminate foods like bread, cereal, pasta, processed snacks and sugary drinks — as well as most fruits and starchy vegetables. Instead, stick to high-fat, high-protein and low-carb foods like avocado, coconut oil, grass-fed beef, wild-caught fish and raw dairy. You also want to eat plenty of non-starchy vegetables, such as leafy greens, broccoli, mushrooms, zucchini and cabbage. Since this type of diet might not be safe for everyone — people with a history of diabetes or eating disorders, for example, can be at higher risk for complications — it’s a good idea to check with a professional before trying it.
2. Grapefruit Essential Oil
Several scientific studies show that consuming or inhaling grapefruit oil can encourage weight loss by activating an enzyme called AMP-activated protein kinase, which is usually activated during exercise to help your muscles use stored fat and sugar for energy. When AMPK is activated, it boosts your metabolism by promoting the body’s energy-producing processes.
Grapefruit oil works as a natural appetite suppressant because it helps to improve insulin resistance and balance blood glucose levels, which helps you feel fuller. Grapefruit oil also helps you fight cravings because of its ability to regulate hunger hormones, improve your mood (reducing emotional cravings) and boost your energy levels (eliminating cravings triggered by sleepiness or exhaustion). Additionally, research shows that the scent of grapefruit oil affects the autonomic nerves and enhances lipolysis, which is the breakdown of fats.
3. Green Tea Extract
A meta-analysis conducted in the Netherlands found that antioxidants in green tea extract can effectively decrease body weight and promote weight maintenance. This may be because the compounds present in green tea can help to regulate the hunger hormones, including ghrelin.
Consuming green tea extract can also help to improve insulin resistance and metabolic syndrome, two health issues that can lead to food cravings. It does this by increasing your levels of adiponectin, a hormone that modulates many metabolic processes. In fact, research shows that adiponectin could have important clinical benefits in the prevention or treatment of obesity and obesity-related diseases.
4. Flaxseeds
Eating flaxseeds with your meals can help you feel fuller for a longer period of time because they contain mucilage, a gel-forming, water-soluble fiber that prevents your stomach from emptying too quickly. As a result, you absorb more nutrients and stay satisfied. Flaxseeds are also full of healthy fats, so they help you feel satisfied while eating fewer calories. Plus, an important benefit of flaxseeds is their ability to reduce inflammation so that your body can let go of stored water and fat.
[See: Seeds 101: A Guide, From Chia to Hemp.]
A 2012 study out of the University of Copenhagen found that a small dose of flaxseeds significantly suppressed people’s appetites and energy intakes. Those who consumed flaxseeds experienced an increased sensation of satiety and fullness compared to the control group.
5. Mindful Eating
The key to mindful eating is to tune into your body’s needs. We often get food cravings when we are stressed, tired, bored or emotional, but eating mindfully allows you to take control of your hunger and the food on your plate.
When you feel hungry even when you recently ate, you may be losing track of your bodily cues for hunger and fullness. Eating mindfully not only reconnects you with your body’s hunger signals, but it also forces you to pay attention to your food, which alone can make your meal more satisfying.
A 2015 systematic review conducted at Ohio State University analyzed 19 studies that involved participants using mindfulness-based programs for weight loss. Researchers found that for 13 of the 19 studies, significant weight loss was documented among the participants who tried mindfulness interventions.
[See: How to Make Healthful Dietary Changes Last a Lifetime.]
To practice mindful eating, try to eat only when you feel actual, physical hunger. You may notice your stomach growling, low energy or moodiness — these are your hunger cues. And when you’re eating, take it slow and pay close attention to the taste, smell and texture of your food. Finally, reflect on your emotional triggers. Instead of turning to food in moments of stress, try some natural stress relievers, like taking a walk outside or moving around in your home or office.
More from U.S. News
6 Ways to Train Your Brain for Healthy Eating
Should You Count Calories or Track Macronutrients?
7 Diet Mistakes Sabotaging Your Weight Loss
The Best All-Natural Appetite Suppressants originally appeared on usnews.com
