January 17, 2020

8 natural appetite suppressants that can help you lose weight

8 natürliche Appetithemmer, die Dir dabei helfen können, Gewicht zu verlieren

There are many different fat loss products on the market. These work through different mechanisms by either reducing appetite, blocking the absorption of certain nutrients or increasing the number of calories burned.

This article focuses on natural plant compounds that have been shown to help you eat less by reducing appetite, increasing satiety or reducing cravings.

Here are 8 of the best natural appetite suppressants that can help you lose weight.

Glucomannan

Increasing your fiber intake is an excellent way to control your appetite and lose weight (1). One of the best known soluble fibers - glucomannan - appears to be the most effective in this regard. Glucomannan reduces both appetite and food intake (1, 2, 3).

Glucomannan is also able to absorb water and form a viscous gel that bypasses digestion and arrives relatively unchanged in the intestine (2). The ability to form a viscous, bulky gel supports the satiating effect and delays gastric emptying, which can help to reduce food intake and support weight loss (2, 3, 4).

In one study, 83 subjects experienced a significant reduction in body weight and body fat after two months of taking a supplement containing 3 grams of glucomannan and 300 mg of calcium carbonate (5).

In a larger study, 176 subjects were randomly divided into groups that received different glucomannan supplements or a placebo while following a calorie-restricted diet. The subjects who received one of the glucomannan supplements experienced significant weight loss compared to the placebo group (3).

In addition, glucomannan may help reduce the absorption of protein and fats, nourish the friendly bacteria in the gut, regulate blood sugar levels and lower both total cholesterol and bad LDL cholesterol levels (6, 7, 8).

Glucomannan is considered safe and generally well tolerated. However, it may begin to swell before it reaches the stomach, which could lead to shortness of breath. For this reason, it is important to take glucomannan with one to two glasses of water or liquid (2).

Dosage:

Start with one gram three times a day 15 to 60 minutes before a meal (9).

Summary: Glucomannan is one of the most effective dietary fibers for weight loss. Glucomannan forms a viscous gel that delays fat and carbohydrate absorption and can help reduce appetite when taken before meals.

Griffonia simplicifolia (5-HTP)

Griffonia simplicifolia is a plant best known as a natural source of 5-hydroxytryptophan (5-HTP). 5-HTP is a compound that is converted into serotonin in the brain. Increasing serotonin levels in the brain has been shown to suppress appetite (22).

5-HTP can promote weight loss by reducing carbohydrate intake and reducing hunger (23, 24).

In a randomized study, 20 overweight women were given a Griffonia simplicifolia extract containing 5-HTP or a placebo for four weeks. At the end of the study, the group receiving the extract showed a significant increase in satiety and significant reductions in body measurements including a reduction in waist and arm circumference (25).

Another study examined the effects of a formula containing 5-HTP on appetite in 27 healthy, overweight women. The results showed that the group receiving 5-HTP had less appetite, increased satiety and significant weight loss after 8 weeks of the study (26).

However, supplementation with 5-HTP can cause side effects such as nausea and stomach upset with prolonged use (24).

Dosage

5-HTP supplements are likely to be a more effective appetite suppressant than Griffonia simplicifolia, as 5-HTP is the primary active compound in Griffonia simplicifolia.

5-HTP dosages range from 300 to 500 mg per day, either taken all at once or throughout the day. It is recommended to take 5-HTP with meals to enhance the satiating effect of the meal.

Summary: Griffonia simplicifolia is a plant rich in 5-HTP. This compound is converted into serotonin in the brain, which reduces appetite and carbohydrate consumption.

5. caralluma fimbriata

Caralluma fimbriata is a plant that has traditionally been used to suppress appetite and increase stamina (27). It is believed that compounds contained in this plant can increase the circulation of serotonin in the brain, which can reduce carbohydrate consumption and suppress appetite (22, 28, 29, 30).

A study conducted with 50 overweight adults showed that taking one gram of Caralluma fimbriata extract for two months resulted in a 2.5% weight loss thanks to a reduction in appetite (27).

In another study, 43 overweight subjects were given 500 mg of Caralluma fimbriata twice daily for 12 weeks in combination with a controlled diet and exercise. At the end of the study, these subjects experienced a significant reduction in waist circumference and body weight (31).

Another study looked at people who suffered from Prader-Willi syndrome - a condition that leads to overeating. The subjects were treated with doses of 250, 500, 750 or 1,000 mg Caralluma fimbriata extract or a placebo over a period of four weeks. The group that took the highest dose of 1,000 mg per day experienced a lower appetite and a reduction in food intake (30).

Caralluma fimbriata extract has no documented side effects (30).

Dosage

The recommended dosage is 500 mg twice daily for at least one month. Summary: Caralluma fimbriata is a plant that may help reduce appetite.

Green tea extract

Among many other health benefits, green tea extracts have also been shown in clinical trials to be effective in supporting weight loss (32). Green tea contains two compounds that may contribute to weight loss: Caffeine and catechins.

Caffeine is a known stimulant that increases fat burning and suppresses appetite (33, 34). Catechins - and in particular epigallocatechin gallate (EGCG) - can stimulate the metabolism and reduce body fat (35).

The combination of caffeine and EGCG in green tea extract work together to help the body burn calories more effectively, which can lead to weight loss (36, 37).

A study conducted with 10 healthy volunteers showed a 4% increase in calories burned after taking a combination of EGCG and caffeine (37).

Although no studies have yet investigated the appetite suppressant properties of green tea extract in humans, green tea appears to be effective in reducing appetite when combined with other ingredients (38, 39).

Green tea is safe and harmless in doses of up to 800 mg EGCG. Higher doses of 1,200 mg EGCG have been associated with nausea (40).

Dosage

The recommended dosage for green tea extracts with standardized EGCG content is 250 to 500 mg per day.

Summary: Green tea extract contains caffeine and catechins, which can stimulate the metabolism, burn fat and support weight loss.

Conjugated linoleic acid (CLA)

Conjugated linoleic acid - CLA for short - is a naturally occurring trans fatty acid found in some fatty animal products. Interestingly, unlike synthetically produced trans fats, CLA has a number of health benefits (41).

CLA has been shown to support weight loss by increasing fat burning, blocking the production of fat and stimulating fat breakdown (42, 43, 44, 45).

Scientific research also shows that CLA is effective in increasing satiety and reducing appetite (43).

A study conducted with 54 subjects, in which the subjects consumed 3.6 grams of CLA daily over a period of 13 weeks, observed a reduced appetite and increased satiety compared to the placebo group. However, this did not affect the amount of food the subjects consumed (42).

In addition, CLA appears to reduce body fat. A review of 18 studies concluded that an intake of 3.2 grams of CLA per day appears to be effective in reducing body fat (46).

Studies consider CLA to be safe and harmless and no adverse side effects have been observed at doses of up to 6 grams per day (47, 48).

Dosage

The recommended dosage is between 3 and 6 grams of CLA per day. CLA should be taken with meals.

Summary: CLA is a trans fatty acid with appetite suppressant properties that can also increase fat burning and block fat absorption.

Garcinia Cambogia

Garcinia cambogia comes from the fruit called Garcinia gummi-gutta. The rind of this fruit contains high concentrations of hydroxycitric acid (HCA), which has been shown to promote weight loss (49, 50).

Animal studies have shown that Garcinia cambogia supplements can reduce food intake (51, 52). In addition to this, human studies show that Garcinia cambogia is also effective in reducing appetite, blocking fat production and reducing body weight (53).

Garcinia cambogia also appears to be able to increase serotonin levels, which interacts with brain receptors and mediates satiety signals. As a result, Garcinia cambogia may suppress appetite (22, 54, 55).

However, other studies have concluded that Garcinia cambogia is ineffective in reducing appetite or aiding weight loss. So results may vary from person to person (59).

Garcinia cambogia appears to be safe and harmless in doses of up to 2,800 mg HCA. However, some side effects such as headaches, skin rash and stomach discomfort have been reported (57, 58).

Dosage

The recommended dosage for Garcinia cambogia is 500 mg HCA. It should be taken 30 to 60 minutes before meals.

Summary: Garcinia cambogia contains hydroxycitric acid (HCA), which has been shown to increase serotonin levels, which may increase feelings of satiety. However, the study situation is inconclusive.

Yerba mate

Yerba mate is a plant native to South America that is known for its energy-boosting properties.

Studies conducted with animals have shown that consumption of yerba mate over a period of 4 weeks significantly reduced food and water intake and supported fat loss (59, 60).

A study conducted with mice showed that long-term consumption of yerba mate helped to reduce appetite, food intake and body weight, which was attributed to an increase in the levels of glucagon-like peptide 1 (GLP-1) and leptin (60). GLP-1 is a compound produced in the gut that regulates appetite, while leptin is the hormone responsible for signaling satiety. Increasing the levels of these compounds leads to less hunger.

Other studies have also shown that yerba mate in combination with other ingredients may be useful in reducing hunger and appetite (61, 62).

A study of 12 healthy women showed that taking 2 grams of yerba mate before a 30-minute workout on a cycle ergometer reduced appetite, boosted metabolism, improved focus and increased energy levels (10).

Yerba mate appears to be safe and harmless and has no serious side effects (11).

Dosage

Tea: 3 cups (330 ml each) per day.
Powder: 1 to 1.5 grams per day.

Summary: Yerba mate is a plant known for its energy-boosting properties. Yerba mate has been shown to increase GLP-1 and leptin levels, thereby increasing satiety and reducing appetite.

Coffee / Caffeine

Coffee is one of the most widely consumed beverages in the world. Coffee and its high caffeine content are known for their numerous health benefits (11). Studies conducted with coffee show that it can help with weight loss by increasing the amount of calories burned and increasing fat loss (12, 13).

In addition, coffee can help reduce appetite and thereby support weight loss. Consuming caffeine 0.5 to 4 hours before a meal appears to influence gastric emptying, appetite hormones and hunger (14).

In addition, coffee consumption may reduce the amount of calories consumed during the following meal and throughout the rest of the day (15). Interestingly, these effects may differ between men and women. One study showed that the consumption of 300 mg of caffeine resulted in a 22% reduction in calorie intake in men, while no change in calorie intake was observed in women (16).

In addition, some studies have not observed any positive effects of caffeine on appetite reduction (17, 18).

Caffeine may also increase metabolic rate by up to 11% and fat burning by up to 29% in lean people (33, 19, 20).

However, it should be noted that caffeine intake of 250 mg or more may increase blood pressure in some people (21).

Dosage

A cup of coffee contains about 95 mg of caffeine. Doses of 200 mg of caffeine are commonly used for weight loss. Scientific studies generally use 4 to 6 mg of caffeine per kilogram of body weight. However, these dosages depend on the individual and possible side effects.

Summary: Coffee can reduce appetite, delay gastric emptying and affect appetite hormones, which can help you eat less. In addition, caffeine can increase the rate of fat burning and support weight loss.

Conclusion

There are a number of herbal compounds that can support weight loss. They work by reducing appetite, increasing satiety, slowing gastric emptying, blocking the absorption of nutrients and affecting appetite hormones. Although results may vary from person to person, these supplements seem to be a good approach for those looking for a natural approach to weight loss.

References:

Source: https://www.healthline.com/nutrition/10-natural-appetite-suppressants#section1

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