Supplements against hunger

Supplements against hunger

You don't need a whole host of high-tech gadgets to combat hunger attacks. You just need the right supplements.

Reducing calories and carbohydrates is easy. Finding a diet that works is not really a problem when trying to lose body fat. The real problem is sticking to the chosen diet consistently over a longer period of time.

Many experts in the field of diet and fat loss advocate high-protein diets, where you should aim for a daily protein intake of at least 2 grams of protein per kilogram of body weight, although 3 grams would probably be even better.

Scientific research shows that increasing protein intake can help build more muscle, and more muscle means more calories burned at rest. However, there are also studies that show that a high-protein diet can directly support fat loss in addition to these longer-term effects. Eating protein increases the metabolic rate, which means that the body burns more calories.

In addition to this, protein can support fat loss by reducing hunger. This is an important aspect because even dieters with a strong willpower can become weak when hunger and cravings become too strong. High-protein diets have been shown to be the most effective for fat loss, as protein is better at keeping hunger at bay than carbohydrates and fat.

However, no matter how much protein you eat, there will always be times when dieting becomes really difficult. Probably everyone who has ever dieted knows those evenings when cravings for ice cream, snacks or pizza seem to become unbearable. If you are prone to such cravings for decadent treats, then there are some supplements that can help you resist these cravings.

Depending on what kind of help you need and when you need it most, you can try some of the craving and hunger supplements described below to help you avoid diet slips.

Whey protein

Many people will probably only know whey protein as a supplement for building muscle, but whey protein can also help to reduce body fat.

Scientists at the University of Oklahoma have found that subjects who completed a ten-week training program and drank a whey protein shake twice a day lost more body fat than subjects who completed the same training program but did not use a protein supplement.

The scientists hypothesize that this is because those who received the whey protein shake consumed fewer calories and fewer carbohydrates per day.

While virtually all protein sources can help reduce food intake, whey protein is particularly effective, if not the most effective, in this regard as it reduces hunger and promotes a feeling of satiety after consumption.

Supplements to reduce hunger with a stimulating effect

The following supplements have been scientifically proven to reduce hunger while having a stimulating and alerting effect. These active ingredients should be used earlier in the day so as not to interfere with sleep.

Caffeine

Caffeine is the world's most popular stimulant. Caffeine is also a very popular fat burner due to its ability to increase the release of fat from fat cells and increase the metabolic rate. In addition to this, caffeine helps to reduce hunger.

A 12-week study found that men and women who had a higher daily caffeine intake had a lower calorie intake and less weight gain.

Recommended dosage: 100 to 300 mg of caffeine between meals.

Phenylethylamine

This natural metabolite of the amino acid phenylalanine acts as an important stimulating neurotransmitter in the body, which improves the transmission of nerve impulses.

Phenylethylamine promotes fat burning by stimulating the release of norepinephrine, which can help the dieter to better tolerate a low-calorie and low-carbohydrate diet by increasing serotonin and dopamine levels in the brain.

Phenylethylamine can therefore be used to feel energized and good even during a strict diet.

Recommended dosage: 100mg to 500mg of phenylethylamine or beta-phenylethylamine once or twice daily between meals.

Supplements against hunger without inner restlessness

These supplements can help to keep hunger in check without causing the feeling of restlessness that can occur with stimulants. These supplements can be used at any time of day to manage cravings as they do not interfere with sleep. Some of these supplements can even help you sleep better at night.

Capsaicin

Capsaicin is the chemical that gives chili peppers their spiciness. Capsaicin increases fat loss by boosting the metabolic rate through its ability to increase levels of the neurotransmitter norepinephrine.

Capsaicin has been shown to increase fat burning, especially when taken before exercise. Numerous studies have shown that capsaicin also works well when it comes to reducing hunger for several hours after ingestion. Canadian scientists reported that this effect is even stronger when capsaicin is combined with 200 mg of caffeine.

Although there is debate as to whether you need to feel the "heat" of capsaicin to reap its benefits, Japanese researchers report that the appetite suppressant effects can be achieved by eating red chili peppers as well as taking a capsaicin supplement.

Recommended dosage: One should use a capsaicin supplement labeled with the strength in Scoville Thermal Units or heat units and take enough of this to arrive at a dose equivalent to 40,000 to 80,000 of these units. It should be taken 30 minutes before meals.

Good products with capsaicin can be found here.

Chromium

Chromium is a trace element known to bodybuilders for its ability to support insulin action in muscle cells and can help build muscle and burn fat.

Another way in which chromium can help burn fat is that it can help you stick to a strict low-carb diet. One study found that women who tended to crave carbohydrates and took chromium in the form of chromium picolinate had reduced carbohydrate cravings and less hunger.

Dieting can also reduce serotonin levels, which further promotes carbohydrate cravings.

Recommended dosage: 200 mcg to 600 mcg of chromium in the form of chromium picolinate or chromium nicotinate per day with food.

You can find good chromium products here.

Glucomannan

Glucomannan is a water-soluble dietary fiber produced from the konjac root and can increase its volume by a factor of 50 when it comes into contact with water. This property is mainly responsible for the benefits of glucomannan during a diet.

Glucomannan reduces hunger by filling the stomach, creating a feeling of fullness that helps you eat significantly less.

Research conducted at the University of Connecticut showed that men and women who supplemented with glucomannan and followed a weights and cardio training program for eight weeks lost an average of 5 kilos of body fat.

Recommended dosage: 1 g to 2 g of glucomannan one hour before meals.

5-Hydroxytryptophan (5-HTP)

5-Hydroxytryptophan is a modified version of the amino acid tryptophan, which can help regulate mood and sleep. Serotonin is produced from 5-HTP in the body. Serotonin is a chemical produced in the brain that improves mood. In addition, serotonin is responsible for the satisfying feeling you get from food - and carbohydrates in particular.

For this reason, 5-hydroxytryptophan is a good supplement to reduce appetite, especially when following a low-carbohydrate diet.

An Italian study came to the conclusion that 5-HTP is very effective in reducing carbohydrate intake and can increase both satiety and weight loss.

Recommended dosage: 50 mg to 100 mg of 5-HTP about one hour before going to bed.

*Note: People taking antidepressants should consult their doctor before taking 5-hydroxytryptophan.

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Source: http://www.bodybuilding.com/fun/supps-to-fill-you-up.html