20 Best Natural Appetite Suppressant For Weight Loss

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Whether trying to snack between meals or looking for a healthier option, healthy foods full of dietary fiber and protein will fuel your body and keep hunger at bay. Foods that are high in fiber and low in calories are the best to eat to suppress your appetite and lose weight.

You can kick cravings, hunger, and overeating with natural alternatives. Natural appetite suppressants increase satiety and metabolic rate and help control food cravings and portions. Discover the 20 best foods to suppress your appetite naturally.

1. Water

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The best way to keep your body satisfied is to stay hydrated. The human body is made up of up to 60% water, which indicates that hydration is important for your body to function optimally. Sipping plenty of water throughout the day will also help you feel fuller and monitor your hunger cues.

Water can take up space in your stomach, which can result in feelings of satiety and reduce appetite. It can also increase your metabolism, help remove toxins from your body, aid in burning fat, reduce overall liquid calorie intake, and improve exercise performance.

2. Eggs

Eggs are packed with highly digestible protein. Serving merely one large egg supplies 12 grams of protein. This nutrient in eggs assists in lowering calorie intake as it suppresses appetite. When these eggs are mixed with a source of fiber, the meals boost the feelings of fullness and lower food intake at subsequent meals compared to other foods with similar caloric content.

One study shows that consuming an egg or two in the morning can make you feel fuller over 24 hours than eating a bagel with the same calorie amount. Even they found egg eaters ate fewer calories per day than bagel eaters.

3. Almonds

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The popular snacking nuts almonds are loaded with protein, fiber, and healthy fats, which aid you in feeling fuller for longer periods. Serving 30 grams of almonds delivers 6 grams of plant protein. Besides this, this nut is an excellent source of vitamin E, antioxidants, and magnesium.

It works as a natural appetite suppressant by increasing feelings of fullness in individuals. Studies show that consuming almonds as a mid-morning snack reduces participants' overall feelings of hunger and cravings for high-fat foods. So, have one or two handfuls of nuts every morning or switch with almond butter.

4. Apples

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For several reasons, all types of apples act as natural appetite suppressants. Firstly, these juicy fruits are great sources of soluble fiber and pectin, which assist you to feel full. Having only one large apple with its peel provides over 5 grams of fiber.

Additionally, apples regulate glucose and increase energy levels. Consuming this juicy fruit takes longer to chew, which helps you slow down and gives your body more time to figure out that it's no longer hungry. Apart from this, you will also get plenty of other nutrients as a bonus.

5. Ginger

For centuries, ginger has been used for its incredible health benefits, especially popular for its many positive effects on the digestive tract. Ginger acts as a stimulus that energizes the body and enhances digestion, thus making you less hungry naturally.

A small study found that men who did not consume ginger felt less hungry after 3 hours than those who did not. Aim for 2-3 teaspoons of sliced ginger a day. It is a great way to enhance a variety of sweet and savory dishes. You can also add it to your tea if you don't want to add it to your dishes.

6. Coffee

Drinking coffee in moderation works as a natural appetite suppressant as it helps boost metabolism. Research shows that consuming caffeine 30 minutes to 4 hours before a meal reduces hunger. Enjoy your coffee between meals and before 3 pm.

Otherwise, caffeine can disrupt your sleep, which can increase your appetite. Additionally, compared to placebo, decaffeinated coffee lowers appetite. So, drink a caffeinated coffee with a glass of water to fill your stomach and provide more hydration. But ensure about sugar or cream quantity to keep its effects.

7. Avocado

Avocados are nutrient-dense packed with dietary fiber, vitamins, minerals, and heart-healthy monounsaturated fat. So, when eaten in moderation, this healthy fruit can suppress appetite. The combination of fiber and fat in this fruit improved satiety.

One study found that substituting carbohydrates in high-carbohydrate meals with avocados improved feelings of satiety and boosted hormones liable for feelings of satiety. These properties may make this fruit valuable when it's about appetite regulation and weight loss.

8. Cayenne Pepper

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Combining cayenne pepper in your meals can help keep you fuller for longer and help boost your metabolism. When people added cayenne pepper to their tomato soup, they ate 60 fewer calories and burned about 10 more than those who ate the soup without the spice.

Research shows that merely half a teaspoon of cayenne pepper can stimulate metabolism and prompt the body to burn an extra ten calories on its own. So, rather than thinking about how to satisfy your hunger, think about how to spice up your food so that you are not unsatisfied.

9. Cinnamon

Sprinkle some cinnamon on any food to make them a natural appetite suppressant. This spice contains fiber, which gives you that feeling of fullness. Only one teaspoon of cinnamon delivers 1.4 grams of fiber.

Consuming cinnamon assists in reducing blood sugar levels, which aids in controlling your appetite. It can help you slow the emptying of food from your stomach, keeping you fuller for longer. Add one to two teaspoons of cinnamon to your fruit, oatmeal, cereal, or even tea or coffee to lose weight.

10. Sweet Potatoes

Due to high fiber content, low calorie and fat levels, and nutrient density, sweet potatoes are very good for your weight loss journey. Only 130 grams of sweet potato retain about 4 grams of dietary fiber. This vegetable boosts satiety, controls blood sugar levels, and supplies essential vitamins and minerals.

In addition, these vitamin-rich vegetables are rich in antioxidants and low in sodium. Sweet potatoes include a special type of starch that fights digestive enzymes, so it stays in your stomach longer and thus keeps you fuller, which helps curb your hunger. 

11. Dark Chocolate

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Dark chocolate is a natural appetite suppressant food. Next time you have a craving, try slowly consuming a piece or two of dark chocolate, not milk chocolate, with not less than 70 percent cocoa. Study compare the appetite-suppressing effects of consuming dark chocolate and milk chocolate.

They found that a little dark chocolate assists in reducing your cravings because the bitter taste signals the body to lower your appetite. The stearic acid in dark chocolate helps delay the digestion process, which aids you to feel fuller for longer.

12. Green Tea

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Green tea is a natural appetite suppressant drink. If you are not a coffee lover and a sip of water makes you sick quickly, green tea is a great option for your weight loss diet. This drink can aid you in staving off hunger, resulting in mindless snacking.

The caffeine and catechins in this drink are the main reason for suppressing appetite and making you feel fuller. Besides this, it's packed with antioxidants like EGCG. Research shows that people drinking green tea lost 0.2 to 3.5 kg more compared to the control group in 12 weeks.

13. Lentils

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This filling and nutritious lentils are filled with protein and fiber that make you feel full. Serving one cup of lentils supplies 16 grams of fiber and 18 grams of protein. They have almost no fat and tend to fill you up without adding excessive calories to your meal.

While comparing the appetite effect of consuming lentils and other beans before meals, lentils were found to be a good appetite suppressant and lead to less food consumption than chickpeas. You can add lentils to virtually any dish, such as stews, salads, burgers, or other leafy greens, to help you feel fuller longer and decrease cravings and overeating.

14. Green Leafy Vegetables

The ultimate natural appetite suppressant, green leafy vegetables are highly nutritious food. Veggies like spinach, broccoli, kale, and mustard greens are a great source of thylakoids (related to leptin levels), the hormone that signals you to control eating.

In addition, leafy green vegetables are packed with fiber, and the best way to feel fuller and lessen your appetite is to consume fiber-rich foods. The delicious way to keep the hunger side is by eating raw veggies or snacking on carrots and colorful bell peppers.

15. Fenugreek

Fenugreek is filled with soluble and insoluble fiber that can encourage feelings of fullness by lowering appetite and resulting in a more inferior food intake. Some research compared the effects of consuming fenugreek, fennel, and placebo tea. Compared to other drinks, those sipping fenugreek tea feel less hungry, less inclined to eat, and a greater feeling of fullness, although they eat the same amount of food.

For this reason, soak one to two teaspoons of fenugreek seeds in a glass of water overnight and sip on an empty stomach in the morning. It aids in boosting metabolism and helps in weight loss.

16. Oatmeal

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Oatmeal is a nutrient-dense food packed with protein and fiber, essential nutrients for making you feel full. Only half a cup of oatmeal supplies more than 4 grams of fiber and 5 grams of protein. Its high fiber content aids in delaying digestion and controlling uneasy spikes in blood sugar.

Also, power fiber called beta-glucan in this food helps to lower appetite. Additionally, oats are high in carbohydrates that supply energy and keep you feeling fuller for longer. Research shows that the participants who consumed regular breakfast cereals fell hungry more quickly than oatmeal eaters.

17. Salmon

Salmon is a high-protein, low-carb food that keeps you full longer, helps you lose weight, and keeps it off. A 3-ounce serving of fresh salmon provides about 17 grams of protein. It helps control hormones that regulate appetite, as a protein-rich diet increases your body's signals for a feeling of fullness.

Compared with other foods, high protein foods support boosting metabolic rate temporarily. This superfood also includes healthy omega-3 fatty acids that are related to promoting weight loss and reducing belly fat. If you are not a fan of salmon, switch to tuna and herring, as they have similar levels of protein and omega-3s.

18. Greek Yogurt

Greek yogurt is a protein powerhouse that is more promising than whole or skim milk at suppressing appetite. Simply one 7-ounce receptacle of plain Greek yogurt includes a whopping 20 grams of protein. The protein content of this food keeps you feeling full, making it the best snack for curbing appetite.

Research also indicates that protein is more satiating than carbohydrates or fat. Therefore, it can be a strategic nutritional player concerning weight loss and appetite control. Moreover, Greek yogurt benefits your digestive system and boosts immunity.

19. Chia Seeds

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Chia seeds fill a powerful punch of protein, fiber, healthy omega-3 fatty acids, and beneficial plant compounds. Due to the mixture of soluble and insoluble fiber in these seeds, you are less likely to eat unhealthy snacks. Also, thanks to these nutrients, it is very effective for managing hunger.

The supplementation of these seeds lowers appetite and boosts the feelings of satiety. It aids in curbing sugar cravings and lowers regular snacking. As a result, consuming chia seeds helps your weight loss journey by offering a sense of fullness.

20. Tofu

Tofu is an affluent source of plant-based protein. Soy foods like tofu also include an isoflavone called genistein, which acts like an estrogen in the body that increases metabolic rate, eventually helping slow weight gain. Compared to other plant-based protein sources, it's lower in carbohydrates.

Consuming tofu also suppresses appetite and reduces food intake. Studies show that people with a tofu diet lose an average of 4.5 kg from 2 months to one year. You can easily incorporate tofu in your vegetarian menus or next healthy stir-fry.

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