Whether it’s to distract yourself from an insatiable craving or to satisfy a natural feeling of hunger by ensuring it doesn’t come back any time soon, all the techniques are in our ranking of natural appetite suppressants!
Chew your food well when you eat. Observing a few simple basic rules will already have an appetite suppressant effect. For instance, make three meals of the same size daily, spacing them out by 5 hours. The idea is to avoid cravings and the need to eat between meals. Start your meals with a protein source: nuts or almond puree for breakfast, meat, fish, or cheese for lunch and dinner.
1. The glass of water, a popular appetite suppressant
Against an artificial urge to eat, more commonly called gluttony, a placebo appetite suppressant is a solution!
Always popular, the glass of water is the best-known natural appetite suppressant, the least caloric, and the fastest. By filling the stomach, water gives the impression of being full.
The key is to drink regularly during the day, outside of meals (so as not to dilute the digestive juices), reducing hunger over a long period. You can also drink a large glass of hot water half an hour before eating.
Tip: you can add a little lemon to the water; it is calorie-free and invigorating.
2. Original appetite suppressant tip: brush your teeth
It may not sound like much, but brushing your teeth after eating signals your brain that your meal is over.
And then, we think twice before eating anything and lose the feeling of freshness.
Appetite-suppressant to help you feel full
But water or brushing your teeth can’t quench a nutritional craving, so if the feeling of hunger persists after 10 minutes, a snack is in order.
3. Fruits and vegetables: the VIPs of appetite suppressant snacks
Fiber-rich fruits and vegetables pump up water and fill the stomach:
– The apple is an excellent appetite suppressant, for example. It contains few calories and swells in the stomach, creating a feeling of satiety.
– To vary the pleasures, know that grapefruit has the same qualities as raw vegetables.
– A small bag of fresh vegetables in your bag will satisfy all your little pangs of hunger.
The plus: to ensure you are hungry and not prone to gluttony, ask yourself if you could eat broccoli, for example. If the answer is no, you’re set!
4. Eggs and dairy products: low-calorie appetite suppressants
Protein has the advantage of triggering the satiety signal. For an average of 14 kcal, it is rich in protein. Egg whites are a good appetite suppressant if you have a quick meal on hand.
The same applies to milk and yogurt. So you can vary your snacks!
Tip: for a snack, whip up some egg whites and mix them with a light yogurt. The yolk, on the other hand, is much fatter.
5. Agar-agar: the appetite suppressant from Japan
Even natural appetite suppressants do not solve all appetite problems. On the other hand, they do play a significant supporting role. Of Japanese origin, rich in fiber, agar-agar is a vegetable product made from washed, dried, boiled, and cooled seaweed. Sold in powder form, you need to dilute 2 grams in water, milk, or tea and boil it.
The agar-agar becomes a jelly and swells in the stomach, providing a feeling of satiety.
6. Gymnema: an ayurvedic plant against sugar cravings
Sugar is the first responsible for appetite disturbances. It is therefore essential to limit its consumption. However, it is often difficult to resist sugar cravings. This is where Gymnema comes into play. Indeed, Gymnema (Gymnema Sylvestre) is an Ayurvedic plant with the particularity to reducing the attraction for sweetness.
For maximum effectiveness, it is recommended to chew a small handful of Gymnema leaves one to three times a day (from 700 to 1200 mg per day) or as soon as a sugar craving is felt.
Good to know: you can find Gymnema powder capsules in organic stores.
7. Konjac: fill up on fiber
Konjac (Amorphophallus konjac) is a plant native to Japan that contains almost no calories (less than 10 kcal per 100 g) and very few carbohydrates (only 2.5%). On the other hand, it is very rich in fiber (65%), particularly in glucomannan, a substance capable of absorbing up to 100 times its weight in water.
Results: The konjac not only induces the feeling of satiety but also considerably supports intestinal transit.
Good to know: before taking konjac, eat a little so that the pylorus closes and the fibers swell in the stomach.
8. The nopal: a cactus appetite suppressant
The nopal (Opuntia ficus indica) is a cactus native to Mexico, better known as the prickly pear. Also very rich in fiber, it contains mucilage that anticipates the feeling of satiety and limits the absorption of fats and glucose. In addition, the nopal is rich in amino acids, vitamins, and minerals.
You can take it in powder form, but in this case, drink more water than usual.
Good to know: nopal can be used externally to treat wounds and internally to treat gastrointestinal disorders (it has anti-ulcer, anti-inflammatory, and antispasmodic properties), to limit blood levels of LDL-cholesterol, and to regulate blood sugar.
9. The yacon: an Andean appetite suppressant
The yacon (Smallanthus sonchifolius) is a plant native to the Andes. Also known as earth pear, this cousin of the potato is rich in FOS (fructooligosaccharides). These sugars, which are not assimilated by the body, are excellent prebiotics that promotes the intestinal flora’s good bacteria, essential to appetite management. Yacon also contains inulin, a prebiotic and immunostimulant fiber that plays an appetite suppressant role.
Yacon can be eaten like an apple, cooked or raw at a rate of 5 to 10 g per day. For an optimal appetite suppressant effect, it is recommended to take it with some nuts (almonds or peanuts). For more convenience, you can also take it in syrup form.