Going on a diet is not as easy at it sounds, and it becomes a daunting experience when you realize that half of the battle is to stop the craving for food, especially night time.
And look, the issue with food cravings is that how good you are with your diet strictness, it will consistently be there.
I literally had to read over 90+ articles about appetite suppression and I seriously got nothing practical!
Most of the DIY guides are confusing and utopian and doesn’t speak to anyone who has a busy or the usual lifestyle.
Let me give you an example of what personal trainers are suggesting these days:
“Distance yourself from the craving.”
“Avoid getting hungry.”
Honestly, I don’t get this approach. It just simply tells you to stop food cravings and you’ll lose weight.
It doesn’t really show the real mechanism of how to actually stop food cravings and how to work with your body in a proper manner.
Actually, what really matters is satiety hormones ghrelin, leptin, and obestatin. The appetite suppressants currently on the market focus on these hormones.
Lots of people have, for their entire lives, used these meds hoping to restrict their cravings and ended up with depressing side-effects. And once they withdraw the body self-recovers and goes back to the usual food cravings rate.
Thus, I was very specific when I mentioned natural appetite suppressants, this means I will deliberately disregard any supplement that contains synthetic ingredients. This article is strictly focused on supplements that are based on natural herbs and plants that have been scientifically proven to provide lesser cravings for food by reducing appetite & increasing feelings of fullness.
What Are the Pros of Appetite Suppressants?
- If you weigh 100 kgs, your body will be able to lose 3 to 5 kgs per month. with regular intake of these meds while simultaneously maintaining a healthy lifestyle.
- Usually, without food, your brain gives you signals to feel tired and bored. This can affect your productivity levels greatly! Appetite suppressant pills usually come with caffeine as a stimulant to provide some energy in this context.
- You’ll notice faster results and that’s the most encouraging part from all of this. The reality when you start following a calorie deficit diet or any kind of diet is the “No Significant Results” in the first week. This is discouraging and depressing in most cases. That’s why many New Year’s resolutions are broken after a few weeks.
How can we control hunger naturally?
I have mentioned earlier that the key factor to appetite suppression is “hunger hormones”. These hormones are your body’s natural reaction to food craving and feeling full.
The fastest way to mess with these hormones is eating a terrible diet, not getting enough sleep & consistently stressing yourself. These 3 factors initiate your hunger hormones to promote overeating & weight gain. If you understood all of this correctly you can use them to reduce your appetite. And here is how:
Ghrelin: Time to eat
This hormone is a messenger that is secreted from gastrointestinal system to pass signals to the brain that you need to eat. It is usually triggered when there is no food in your stomach. And that’s why it is called the “hunger hormone”, it can only be released during hunger and starvation. And it stops once you are full.
But, not everything works ideally sometimes, this hunger hormone can keep on going if your diet consists of fructose.
This is a vital key element here, if you missed it, anything else we discuss is pointless.
“Too much fructose in your daily diet intake that comes from processed foods like (sweets and soda) can lead you to become hungrier and your body will NOT STOP producing hunger hormone to the brain”
Leptin: Once Full
In Greek language Leptin means thin. There is a good reason why it’s named like this. Your Leptin gets produced by fat cells in your body. What makes Leptin different from Gherlin is that it makes you feel pleasured during eating.
Once you are full, your fat cells stop producing Leptin and your brain don’t feel good about more food coming in.
And again fructose is the villain here, if you consume too much fructose, it will lead to malfunction of leptin and your fat cells will continue to produce it, thus making you feel pleasured about eating more.
How to make your hunger hormones work for you?
There are a few things you need to do in order to keep ghrelin & Leptin at bay.
- Eat every 4 hours. this is the best strategy to get your “hunger hormone” Ghrelin in low secretion. Your body automatically produces it every 4 hours. Even eating the slightest thing like an apple will give an indicator to your hormone that everything is full.
- Sleeping at least 8 hours. If your body is not getting enough rest you’ll be dealing with higher ghrelin levels, increased hunger, and higher body weight.
- Eat protein at every meal. Did you know that the best natural appetite suppressors are proteins. Because it takes longer to digest, and studies show it is the most efficient food groups at lowering ghrelin.
- Drink at least 4 litres of water daily. Your body often confused thirst with hunger and believe me when I tell you, this simple point made a significant difference in peoples weight loss journey.
- Reduce stress. Stress is associated with higher body weight and ghrelin production.
- Appetite Suppressors pills. Some appetite suppressants contain premium natural substances such as chromium picolinate which helps to better regulate your blood sugar levels in an efficient way. This means it will help in controlling the release of fructose so that you can get a steady release without any spikes.
3 Best Natural Appetite Suppressants
This OTC supplement became viral due to its efficiency levels in suppressing appetite. But that’s not all, it also has 5 powerful ingredients that enhance metabolic rate and energy boosting.
Usually, people voted for PhenQ as #1 appetite suppressant simply because of its premium ingredients and how they synergetically work together without side-effects.
PhenQ comes in a bottle that contains 60 pills.
The ingredients that you can find in only one PhenQ pill are:
Benefits of PhenQ:
You should expect positive weight loss results in a 3 month period.
There will be significant control over your food cravings and you will consume fewer calories.
It contains ingredients that will enhance your fat metabolism and convert it to energy instead of storing it to fats.
It is manufactured in an FDA accredited facility so no need to worry about the safety of the ingredients.
Your mood will be much better than usual and you’ll feel comfortable and not irritated while you are not craving for food.
Expected Results From PhenQ:
No matter what your lifestyle is or from which age category you will still see significant results. As long as you are following the diet plan that comes along with PhenQ package and stick to daily dosage you should be expecting positive results.
Side effects of PhenQ Supplements:
- If you are sensitive to caffeine then you better avoid it and check other options.
- It is not recommended below 18 years old.
- It is not good for breastfeeding mothers.
- It must not be used by pregnant females.
There are lots of testimonials from real people who have lost weight using PhenQ.
The trend nowadays seems to be with supplement manufacturers trying to get a celebrity associated with their product.
PhenQ use real reviews and testimonials from real people.
#2 Garcinia Extra
This diet pill is based on pure Garcinia Cambogia extract and it is considered the best option for a stimulant free supplement.
There’s been a ton of hype about Garcinia Cambogia –and many empty promises. The reason is, no one really points out that the effectiveness behind a Garcinia Appetite suppression effect is the quality of the fruit and the pureness of the extract.
How it works: The main ingredient that plays the major role in appetites suppression is HCA (Hydroxycitric acid).
First, it suppresses your appetite by enhancing your serotonin levels. When you crave for food, your serotonin levels decline, which makes you feel irritated and anxious. This pushes you to eat and can be a disaster of over-consumption in emotional situations (12).
Second, HCA inhibits a vital enzyme called citrate lyase. Many call this the “fat making enzyme” as it converts the carbohydrate you consume to fats stored in your body.
Benefits Of Garcinia Extra
The presence of HCA acid in GarciniaCambogia ensures that calories are not stored as fat in your body.
The HCA acid in Garcinia Cambogia eliminates the fatigue by boosting your stamina.
Stimulant free (no caffeine like most appetite suppressants).
Another study in 28 people demonstrated that garcinia cambogia was more effective at reducing appetite, increasing fullness and decreasing hunger than placebo (14).
However, other studies have shown that garcinia cambogia has little to no effect on appetite or weight loss (15).
Side effects of Garcinia Extra:
It’s unlikely you’ll be experiencing any side-effects from Garcinia as it’s basically a fruit extract. However, since Garcinia Extra is a concentrated amount of pure Garcinia extract, there is a rare chance you will experience minor headaches, diarrhea, nausea & irritability.
And according to the NCCIH, garcinia cambogia is pretty safe for short-term use (12 weeks or fewer).
This dietary supplement wasn’t just designed to suppress appetite, it contains a 2-in-1 formula based on day and night time body’s behavior.
The general idea is to ensure that your body burns fats and suppress your appetite in 24/7 and gives you fastest results in a short period of time.
How it works:
The Day Formula: Consists of ingredients that are designed to boost your resting metabolic rate and burn consumed calories and turn them into energy. Thus you’ll feel more energetic and to cope up with any kind of task. It contains ingredients like iodine and cayenne powder, which improves the thyroid function in your body resulting in thermogenesis.
The Night Formula: it features glucomannan in its proprietary formula, this ingredient is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac. It is scientifically proven to promote the feeling of fullness (satiety) and thus much less food intake is consumed during the night time. You’ll notice much less cravings for snacks!
Benefits of Phen24:
It is designed for a busy day schedule personal who can’t find for working out and rather want to focus on nutrition.
It has a powerful boost effect on your metabolic rate and thermogenesis.
You’ll be dealing with much amount of energy during the day.
Your late night snacks will be over as you will be no longer craving for it.
The nighttime supplement has also natural sleeping effect, thus no need to worry about stimulant effect from the morning dose.
The product gives you a 60-day money back guarantee (no questions asked).
Side-effects of Phen24:
1 out of 10 customers who have used Phen24 reported that caffeine dose in the morning supplement was too much for them. However, if you are used to coffee or tea, this shouldn’t be a problem. Otherwise, you’ll be dealing with minor headache & dizziness in the first couple of days of usage.
- Phen 24 seems to be one the higher price side.
Best Foods For Hunger Bangs
When you are hungry you start eating, which is ok if the usual amounts. But what if your hunger bangs were frequent? And yes all those appetite suppressors that I’ve mentioned will decrease in the frequency of your hunger. But what if I told you, you can even fasten your weight loss process by consuming these foods as snacks or even as main meals whenever you are hungry.
Look there are three types of food you eat: Carbohydrates, proteins and fats.
Carbs make you feel more hungry because of insulin secretion. As a result, you long for more food. On the other hand, proteins and fats are the suppressants.
Thus, here is a well-researched list of food that acts as a natural appetite suppressant, that will make you crave less for food.
According to the findings of fresh research published in the European Journal of Clinical Nutrition, people who added 1.5 grams of almonds to their diet each day reported reduced hunger.
2- Dark chocolate
The bitter flavor of chocolate isn’t typically something that anyone dances in the street about. But research shows this can actually help you control consumption after you eat — or even smell — dark chocolate. This study included a group of women who either slowly consumed 30 grams of 85 percent chocolate, or they just smelled the chocolate. In either case, they reported decreased cravings — by as much as one-third to one-half.
In a study, 50 overweight females drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks.
The participants experienced a reduction in body weight, body fat, and body mass index. They also reported appetite suppression.
In one study, when individuals were given the same number of calories (and the same percentage of carbohydrates), they reported feeling less hungry when the percentage of protein was increased from 15% to 30% of calories. Even more interesting is the fact that when they were allowed to eat as many calories as they wanted on the 30% protein diet, they ended up consuming a total of 441 fewer calories than when they started, and they lost an average of 5 Kgs.
A concentrated source of soluble fiber, oatmeal seems to contribute to a lasting sense of fullness because it stays in the intestines for a while. Also, it slows the nutrients going into your bloodstream.
You’ve probably never heard of phenylalanine, let alone know what it is (or how to pronounce it). But researchers from the Society for Endocrinology believe it’s the key behind protein’s amazing ability to promote weight loss, according to new research.
And Meat contains massive amount of Phenylalanine.
7- Cottage Cheese
Cottage cheese is high in protein. One cup of low-fat cottage cheese has a whopping 28 grams (g) and only 163 calories.
High-protein foods digest slowly. This helps keep you feeling full longer and makes you less likely to overeat.
It’s really hard to proceed and continue with a diet while you are constantly feeling hunger & food craving.
You are now equipped with the right approach to get your hunger bangs at bay.
Ignoring your hunger with a strict diet is never the right way. You have to always work with your body not against it.
The whole quick fix mentality will not help you in the long-term. When you start asking questions like how to lose weight in two weeks or even 30 days. Then this means you are not asking the right questions.
The first major step to weight loss taking over your appetite and make it a lifestyle without adjusted time-frames.
Natural appetite suppressants along with right type of food will accomplish 80% of your weight loss goals.