Natural Appetite Suppressants that Work Without the Risks of Weight Loss Pills

No doubt about it, overeating (high calorie intake) and its connection to obesity is one of the most complex and challenging issues in health care today. That’s where a natural appetite suppressant can help.

There are many reasons why you might feel like you’re always hungry, including nutrient deficiencies, a lack of fiber or healthy fats in your diet, fatigue, or high amounts of emotional stress. However, it doesn’t have to be this way.

In addition to improving your diet and exercise habits, certain natural appetite suppressants can help you achieve satiety, avoid overeating and lose weight, all without the dangers of most diet pills.

What is the best thing to suppress your appetite? First and foremost, it’s essential to eat a healthy diet consistently, which makes you feel full.

Supplements, certain nutrients, teas and spices may also be able to help with weight management. In fact, throughout history people around the world have used these same natural appetite suppressant ingredients for their positive metabolic effects.

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What Is an Appetite Suppressant?

Appetite suppressants are either pills, drinks, supplements or whole foods that help keep you from overeating. Some types are “natural,” meaning they’re derived from foods and plants, while some are synthetically made in a lab.

How does an appetite suppressant work?

There’s a lot at play when it comes to suppressing or stimulating your daily appetite.

Natural appetite suppressants can help tackle issues related to obesity or emotional eating in part by balancing levels of “hunger hormones,” such as ghrelin and leptin.

Ghrelin and leptin rise and fall throughout the day depending on things like how much you’ve recently eaten, your mood, stress level, sleep, genetics, current weight and level of inflammation.

In addition to decreasing your appetite through hormone regulation, nutrients or essential oils used for safely promoting weight loss can help tip the scale in your favor in several other ways, such as:

• Burning more stored body fat for energy (these are known as thermogenics)
• Improving balance of blood sugar levels
• Curbing cravings for junk foods or sweets
• Supporting thyroid health
• Increasing release of “happy hormones” or endorphins like serotonin
• Possibly giving you a bit more energy throughout the day to be used for physical activity

So which natural appetite suppressant foods and supplements work best? Let’s take a look.

Natural Appetite Suppressants

1. Green tea extract

Green tea has been consumed for thousands of years and is still one of the healthiest beverages available to us today. It’s been the focus of hundreds of studies related to everything from preventing cognitive disorders like dementia to managing metabolic dysfunction.

Recently, certain antioxidants and substances in green tea extract have been tied to beneficial effects on metabolic diseases and improvements in weight management.

A Cochrane meta-anylsis including 14 studies involving use of green tea found that its consumption was associated with mild but significant benefits related to weight control compared to controls or placebos.

One study that tested the effects of green tea extract on a group of adults compared to a control group not taking green tea found that after 12 weeks, those taking 857 milligrams of green tea had significantly lower levels of ghrelin (known as the hunger hormone).

People in the green tea extract group also experienced improvements in cholesterol levels and elevated levels of adiponectin compared to the placebo group. Low levels of adiponectin have been tied to problems like insulin resistance, metabolic syndrome and increased inflammation.

EGCG, the most abundant green tea catechin and a powerful bioactive constituent, has also been shown to act like a cancer-fighting compound and promote thermogenic activities in studies. Therefore, it may help decrease fat cell proliferation and help burn body fat for energy.

How to take it:

Although not every study has shown it can promote weight loss, green tea seems safe for most adults to take up to 800–900 milligrams daily. It’s typically taken by mouth in one to two capsules per day.

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If you do take it, be on the lookout for side effects such as headaches, signs of hypertension, constipation or possibly increased symptoms of urinary tract infection.

2. Saffron extract

Some research suggests that taking certain saffron extracts can have positive effects on mood regulation by increasing endorphin and serotonin levels.

Saffron seems to help reduce snacking and can cause an elevated mood, which has been shown to help improve symptoms of depression, emotional eating and PMS after about six to eight weeks of treatment.

In fact, certain studies have found that saffron extract can work almost as well as taking a low-dose prescription antidepressant drug (such as fluoxetine or imipramine).

Additionally, while research shows mixed results, there’s some evidence that taking a chemical from saffron called crocetin might boost the health perks of healthy diet and exercise. It can possibly decrease fatigue during exercise and help with increasing energy expenditure.

How to take it:

To get the antidepressant benefits of saffron, start with the the standard daily dose of 30 milligrams, used for up to eight weeks.

If you have any existing condition that might interfere with saffron’s influence on serotonin metabolism (like depression, for example), it’s a good idea to get your doctor’s opinion first.

3. Grapefruit essential oil

Grapefruit’s benefits for weight loss seem to be due to beneficial acids, antioxidants, volatile oils and enzymes that help control calorie intake. Grapefruit may help lower cravings, stimulate the lymphatic system and give you a mild dose of uplifting energy.

Research regarding grapefruit’s effects on olfactory stimulation (how smelling the aroma affects the central nervous system) shows that inhaling the fruit’s smell can positively alter autonomic nerve signaling, lipolysis (fat metabolism) and appetite regulation.

Here are several findings from a number of studies about how grapefruit essential oil might promote weight loss:

• The scent of grapefruit oil excites sympathetic nerves that supply the brown fat and adrenal glands, which may help people lose weight.
• Smelling grapefruit also helps stimulate ghrelin-induced feeding, making you feel full and less likely to give in to cravings, as shown in research on rats.
• Enzymes found in the rind (skin) of the grapefruit have antioxidant and anti-inflammatory effects. They can help with the digestion of fats or sugar and the maintenance of balanced blood glucose levels.
• Grapefruit oil and grapefruit seed extract have been shown to be beneficial for people with insulin resistance or diabetes, causing a significant reduction in two-hour post-glucose insulin levels compared with placebo.
• Some also find that the clean scent of citrus fruits helps reduce cravings for sweets and improves mood enough to reduce emotional eating.

How to use it:

One study mentioned above found that just three 15-minute exposures to grapefruit essential oil each week helped rats suppress their appetites and practice healthy diet habits (like slow, mindful eating).

Trying adding several drops of pure grapefruit essential oil (citrus paradise) to a diffuser in your office/home, your shower or bath soap, or with a carrier oil to be massaged right onto your skin. (Just do a skin patch test to be sure you don’t have an allergic reaction first.)

4. Foods and supplements high in fiber

What is the strongest natural appetite suppressant? A healthy diet!

Dietary fibers, whether from food sources or in concentrated supplement form, have been used for hundreds of years to promote fullness, improve gut health and digestive functions, and help maintain strong immunity and heart health.

Despite the fact that fiber intake is inversely associated with hunger, body weight and body fat, studies show that the average fiber intake of adults in the United States is still less than half of recommended levels.

What is it about fiber that dulls your appetite?

Because fiber is not able to be digested once consumed, plus it absorbs so much of its own weight in water, high-fiber foods help slow your body’s digestion of glucose (sugar). This makes you feel full for longer so you can manage your calorie intake.

Many foods high in fiber are also very nutritionally dense, meaning you “get more bang” for your nutritional buck.

Eating a high-fiber diet has even been linked to a longer life span. According to research in the Obesity Reports, “Evidence points to a significant association between a lack of fiber intake and: ischemic heart disease, stroke, atherosclerosis, type 2 diabetes, overweight and obesity, insulin resistance, hypertension, dyslipidemia, as well as gastrointestinal disorders.” 

How to do it:

Aim for at least 30 grams of fiber per day. Consume more high-fiber foods, including:

• chia seeds
• flaxseeds
• all types of fresh veggies, like artichokes and leafy greens
• beans
• legumes
• all types of fresh fruit (especially berries).

Supplements within fiber, such as psyllium husk, can help you meet your needs. Glucomannan is another type of water-soluble dietary fiber found in konjac root that can potentially curb your appetite by filling up your stomach.

Finally, fenugreek seeds, which are rich in fiber and other compounds, have been shown to possibly help with weight management by contributing to fullness.

5. Spicy foods

Naturally spicy (plus anti-inflammatory) ingredients like cayenne, black pepper, curry, turmeric, ginger, dandelion and cinnamon might help increase your body’s ability to burn fat.

They can also suppress hunger levels, normalize glucose levels and reduce free radical damage associated with aging.

Studies have found that results associated with eating spices like cayenne with high-carb meals indicate that red pepper increases diet-induced thermogenesis (heating the body and burning of fat) and lipid oxidation.

Other research regarding the effects of capsaicin, the phytochemical responsible for the spiciness of peppers, has shown that this compound can modulate metabolic activities through affecting transient receptors in the digestive system, such as one called TRPV1.

How to use them:

Because they’re loaded with benefits, virtually free from calories and easy to use on all sorts of recipes, there’s basically no reason not to add more spicy foods and herbs to your diet. Focus on types like turmeric, black pepper, chili and cayenne pepper.

Try adding some to homemade tea or detox drinks, marinades, on top of fish or other proteins, in a stir-fry, on veggies, or in soups.

6. High-protein diet

Protein has been found to be naturally filling and also requires the body to work harder to break it down. Eating plenty of protein can contribute to reduced ghrelin levels, increased thermogenesis and a healthy metabolism — plus it can help build and maintain lean muscle mass, which equates to a healthy body composition.

Here’s an added bonus: Eating protein foods like meat and eggs provides you with conjugated linoleic acid (CLA), a natural fatty acid that some find to be filling. CLA is even used as weight loss supplement, although findings on its effectiveness have been mixed.

How to do it:

Include protein-rich foods in every meal and snack, aiming for about 30 grams of protein with each main meal of the day. Try replacing high-calorie junk foods, such as those with added sugar and white flour, with protein instead.

For the most benefits, focus on a combination of protein, healthy fats and fiber. For example, combine protein sources like poultry, grass-fed beef, fish, eggs, beans, legumes or yogurt with vegetables and fats, such as olive oil, avocado, nuts or seeds.

7. Ketogenic diet/being in ketosis

The keto diet is a high-fat, very low-carb diet that puts your body into the metabolic state called ketosis. Once in ketosis, you burn fat for energy instead of sugar.

When in ketosis, many people report that they experience a drop in their appetite, especially for sugary foods and refined carbs.

The keto diet can be combined with intermittent fasting for even more help with weight control and managing food intake.

How to do it:

Emphasize healthy fats in your diet, which are just as crucial for feeling full and staying satisfied as fiber and protein are.

To get into ketosis, aim to have at least 75% of your daily calories come from fats, such as coconut and olive oil, butter, eggs, nuts, seeds, and fatty cuts of meat. At the same time, avoid sugar and most carbs other than non-starchy vegetables.

8. Regular eating schedule

To help regulate your appetite hormones and train your body when to expect to eat, try to have meals at the same times every day if you can.

Eat until satisfied, but not stuffed, to the point that you can skip snacks. Aim for balanced meals that will do the best job of turning off hunger.

Consider stopping eating at least two to three hours before going to sleep, which helps support general metabolic health.

How to do it:

Plan your meals so you’re eating at the same time every day. Try to eat about every three to five hours depending on your schedule and exact diet.

Don’t skip meals or snack out of boredom, as this can mess with hunger and fullness cues.

9. Gymnema sylvestre

Gymnema sylvestre, an herb native to India and Africa, has been traditionally used to reduce sugar cravings and suppress appetite. Its active compounds, gymnemic acids, can block the sweetness receptors on your taste buds, making sugary foods less appealing.

Some studies also suggest that gymnema sylvestre may help reduce blood sugar levels and insulin spikes, which can assist in appetite control.

How to take it:

Gymnema sylvestre is commonly taken as a supplement in capsule or powder form. The typical dosage ranges from 200–400 milligrams per day, divided into two doses before meals, ideally 30–60 minutes before eating.

You can also use gymnema sylvestre tea by steeping the dried leaves in hot water.

10. Griffonia simplicifolia (5-HTP)

Griffonia simplicifolia is a plant native to West Africa, and its seeds are a natural source of 5-Hydroxytryptophan (5-HTP), a compound that your body uses to produce serotonin. Higher serotonin levels are associated with reduced appetite and cravings, particularly for carbohydrates.

Supplementing with 5-HTP may help increase feelings of fullness, lower calorie intake and reduce the desire to overeat. It can potentially improve mood and sleep quality as well.

How to take it:

Griffonia simplicifolia is often available in the form of 5-HTP capsules or tablets. The recommended dosage for appetite suppression is typically between 100 milligrams to 300 milligrams per day, taken 30 minutes before meals.

Start with a lower dose, and gradually increase it as needed, taking up to 500 milligrams of 5-HTP up to three times daily.

11. Caralluma fimbriata

Caralluma fimbriata is a cactus-like plant that has been traditionally used in India to suppress hunger during long hunts. It is believed to work by increasing serotonin levels in the brain, which helps reduce appetite.

Some studies have shown that caralluma fimbriata can reduce waist circumference and appetite in overweight individuals.

How to take it:

Caralluma fimbriata is usually consumed in capsule or extract form. The recommended dosage ranges from 500 milligrams to 1,000 milligrams per day, taken before meals.

Consistency is key, so it’s important to take it daily to experience its full appetite-suppressing effects.

12. Garcinia cambogia

Garcinia cambogia is a tropical fruit that contains hydroxycitric acid (HCA), which has been shown to block an enzyme your body uses to make fat. It also increases serotonin levels, which can help reduce cravings and suppress appetite.

Some research suggests that garcinia cambogia may help with modest weight loss when combined with diet and exercise.

How to take it:

Garcinia cambogia supplements are commonly available in capsules or tablets. The standard dose is 500–1,000 milligrams, taken three times a day before meals (ideally 30–60 minutes before eating).

Ensure that the supplement contains at least 50% HCA for optimal effectiveness.

13. Yerba mate

Yerba mate is a traditional South American drink made from the leaves of the Ilex paraguariensis plant. It contains caffeine and other compounds that can boost energy levels and promote feelings of fullness.

Studies suggest that yerba mate may help reduce appetite, improve mood and enhance metabolism, making it easier to lose weight.

How to take it:

Yerba mate can be enjoyed as a tea, traditionally brewed by steeping dried leaves in hot water. To suppress appetite, drink one to two cups of yerba mate tea per day, preferably before meals.

You can also find yerba mate in powdered or capsule form if you prefer not to drink it as a tea.

14. Coffee

Coffee is a popular beverage that contains caffeine, a natural stimulant that can boost metabolism and increase fat burning. It may also improve exercise performance.

Caffeine has appetite-suppressing effects, as well, helping reduce the urge to snack between meals.

Drinking coffee in moderation may help you stay alert and maintain your weight.

How to take it:

To take advantage of coffee’s appetite-suppressing effects, drink one to two cups of black coffee per day, ideally in the morning or before meals. It’s also a good idea to drink it before exercise.

Avoid adding excessive sugar or high-calorie creamers, as these can counteract its benefits. If you’re sensitive to caffeine, consider opting for decaffeinated coffee to reduce the risk of side effects.

15. Healthy fats

Healthy fats, such as those found in avocados, nuts, seeds and olive oil, can help increase satiety, lower overall calorie intake and reduce hunger. Unlike carbohydrates, fats take longer to digest, which means they keep you feeling full for a longer period.

Including healthy fats in your diet can help regulate your appetite and prevent overeating.

How to use them:

Incorporate healthy fats into your meals by adding foods like avocados, nuts, seeds and olive oil. You can use olive oil as a salad dressing, spread avocado on toast or snack on a handful of nuts between meals.

Aim to include healthy fats in each meal to help manage hunger throughout the day.

16. Dark chocolate

Dark chocolate, especially varieties with a high cocoa content, can be a satisfying treat that also helps curb your appetite.

The bitterness of dark chocolate can reduce cravings for sweets, and it contains healthy fats that promote satiety. It also contains beneficial antioxidants.

Just a small piece of dark chocolate can help satisfy your sweet tooth without overindulging.

How to take it:

Choose dark chocolate with at least 70% cocoa content for the best appetite-suppressing effects. A small piece (about one ounce) of dark chocolate can be eaten as a snack or dessert.

Enjoy it slowly to fully satisfy your sweet cravings without overindulging.

17. Pulses

Pulses, such as lentils, chickpeas and beans, are rich in protein and fiber, both of which are known to increase feelings of fullness. These nutrients slow down digestion, keeping you satisfied for longer and reducing the likelihood of overeating.

Including pulses in your diet can help manage your appetite and support weight loss efforts.

How to use them:

Include pulses like lentils, chickpeas and beans in your meals. They can be added to soups, stews, salads or used as a base for vegetarian dishes.

Aim to consume at least one cup of cooked pulses daily to help regulate your appetite and provide sustained energy.

18. Agar

Agar, a gelatinous substance derived from seaweed, is a natural appetite suppressant that works by expanding in the stomach when mixed with water. This creates a feeling of fullness that can help reduce your overall food intake.

Agar is often used in vegan desserts and can be a helpful addition to a weight management plan.

How to take it:

Agar can be used as a natural thickener in soups, sauces and desserts. To use agar as an appetite suppressant, dissolve one to two teaspoons of agar powder in hot water, and then let it cool and solidify before consuming.

This gel-like substance can be eaten on its own or mixed with fruit juice or yogurt.

19. Calcium and vitamin D

Adequate intake of calcium and vitamin D may help regulate appetite and metabolism.

Calcium and vitamin D play a crucial role in regulating appetite and metabolism. Some research suggests that adequate intake of these nutrients can help reduce fat storage and control hunger.

Calcium and vitamin D are essential for overall health, and ensuring you get enough of them can support your weight management goals.

How to take them:

To ensure adequate intake of calcium and vitamin D, consider taking a daily supplement or consuming foods rich in these nutrients, such as dairy products, fortified plant milks, leafy greens and fatty fish.

20. Alpha Lipoic Acid (ALA)

ALA is an antioxidant that helps the body convert glucose into energy. It has been shown to reduce food intake by improving the body’s ability to regulate blood sugar levels.

It may also enhance the effects of other appetite suppressants, making it a useful addition to your weight loss regimen.

How to take it:

ALA is typically available in capsule form. The recommended dosage for appetite suppression and blood sugar regulation is 300–600 milligrams per day, taken with meals.

As with any supplement, it’s advisable to start with a lower dose and gradually increase it, while monitoring for any side effects.

21. Tyrosine

Tyrosine is an amino acid that is a precursor to dopamine, a neurotransmitter that plays a role in mood and appetite regulation. Supplementing with tyrosine may help improve mental focus, reduce stress-related eating and support weight loss by enhancing your body’s ability to control hunger.

How to take it:

Tyrosine is available as a dietary supplement in powder or capsule form. The typical dosage ranges from 500–2,000 milligrams per day, taken on an empty stomach 30 to 60 minutes before meals.

Tyrosine can also be found in protein-rich foods, such as chicken, turkey, fish and dairy products.

22. Bitter orange (Citrus aurantium)

Bitter orange is a fruit that contains synephrine, a compound similar to ephedrine, which has appetite-suppressing and metabolism-boosting properties.

While effective, bitter orange should be used with caution due to potential side effects, particularly in individuals with heart conditions or high blood pressure.

How to take it:

Bitter orange is usually taken in supplement form, with a common dosage of 50–200 milligrams per day. Due to its potency and potential side effects, it’s important to use bitter orange under the guidance of a health care provider, especially if you have any pre-existing health conditions.

23. DHEA

DHEA is a hormone that your body naturally produces, and it is believed to help regulate metabolism and body composition. Some studies suggest that DHEA supplements may reduce appetite and support fat loss, particularly in older adults.

However, it’s important to consult with a health care provider before using DHEA, as it can have significant effects on hormone levels.

How to take it:

Take 25-50 mg of DHEA daily under medical supervision, as it can affect hormone levels.

The dosage can vary widely, but for appetite suppression and weight management, a typical dose ranges from 25–50 milligrams per day.

It’s crucial to consult with a health care provider before starting DHEA supplementation, as it can influence hormone levels.

Dangers of Diet Pills

Is there a pill that curbs your appetite? While some formulas can help dull hunger, most are unsafe and can cause side effects.

Commercially sold diet pills usually contain a mix of stimulants, including caffeine, herbs, and sometimes digestive enzymes or acids. Generally, they come with adverse reactions, such as anxiety and indigestion, making them a risky way to shed extra weight.

Some of the main reasons that appetite-suppressing weight loss products are considered to be at least somewhat dangerous include:

• Adverse reactions to stimulants
• Possible medication interactions
• Tainted or unlisted ingredients
• High amounts of caffeine
• Fillers or synthetic additives that cause negative reactions

Caffeine is one of the most common weight loss ingredients because it often has the appealing effects of dulling someone’s appetite, improving motivation and increasing energy for activity. However, too much caffeine within a short time period can cause strong side effects, such as:

• jitteriness
• headaches
• insomnia
• anxiety
• heart palpitations
• diarrhea
• and more

Due to interactions with medications or changes in blood pressure, other side effects of popular weight loss pills can include:

• anxiety
• trouble sleeping
• indigestion
• diarrhea
• rapid heartbeat
• headaches
• dependency
• blood pressure changes that can sometimes be dangerous

Some commercially available thermogenic supplements (especially those containing ephedrine, also called ephedra) have even been found to induce acute liver failure and contribute to serious reactions like excessive bleeding, increased pressure in the brain, fatigue, malaise and jaundice. This is one reason why ephedrine is now banned as a dietary supplement ingredient in the U.S.

Other Ways to Suppress Appetite

What else will suppress your appetite naturally? Here are some natural appetite suppressant tips:

• Avoid fad diets and severe calorie restriction, which can slow down your metabolism while also revving up hunger.
• Consume omega-3 fatty acids and probiotics. Both are tied to reduced inflammation, better mood control, anti-aging effects and improved gut/digestive health.
• Drink lots of water, since dehydration can lead to fatigue and cravings. Other hydrating drinks include herbal teas, seltzer, unsweetened coconut water and bone broth.
• Curb emotional eating by managing stress. Learning to eat mindfully can help with feeling more satisfied from your meals.
• If you have cravings for sugary treats, try dark chocolate instead. Choose chocolate with a high cacao percentage to avoid too much sugar.
• Get enough sleep, which supports normal hormone production and helps prevent overeating.
• Be careful not to overtrain or over-exercise, which can keep you feeling very hungry and fatigued no matter what you eat. At the same, exercising before eating can help suppress appetite.
• Treat underlying health conditions that can affect your metabolism, such as thyroid or autoimmune disorders.

Risks and Side Effects

Is it dangerous to suppress your appetite? It depends how you approach it.

Because there’s always the risk for developing side effects when using the ingredients mentioned above, pay attention to how you feel even when using any new herbs or supplements.

Follow dosage directions carefully, as high doses can possibly cause dangerous reactions like poisoning, yellow appearance of the skin or mucous membranes, vomiting, dizziness, diarrhea, and heart problems.

Generally speaking, not enough is known about the safety of using even natural appetite suppressants during pregnancy or breastfeeding, so to stay on the safe side it’s wise to avoid use of supplements mentioned above during these times.

Children and the elderly should also generally avoid consuming too much caffeine or supplements without a doctor’s opinion first.

If you have any of the below health conditions, talk to a professional before attempting to suppress your appetite for weight loss (especially if you take medications daily):

• Heart conditions, like high or low blood pressure or palpitations.
• A mental health condition like anxiety, insomnia, depression or bipolar disorder, since certain supplements like saffron or green tea extract may affect your mood and energy levels.
• Dizziness or vertigo, as even low levels of caffeine can make these worse.
• Allergies to pepper, Lolium, Olea or Salsola plant species, since some herbs or spices like saffron and cayenne can cause allergic reactions in susceptible people.

Conclusion

• What can you take to suppress your appetite and lose weight? There’s no substitute for a healthy diet and exercise when it comes to promoting weight loss safely.
• That said, some ingredients, such as herbs and spices, may help you reduce your food intake. These natural appetite suppressants include green tea extract, high-fiber foods, saffron extract, grapefruit essential oil and spices like cayenne.
• These ingredients can help with weight management by curbing cravings, inducing thermogenesis, warming the body, balancing blood sugar levels, absorbing water in your digestive tract, reducing inflammation, improving your mood or energy, and balancing hunger/fullness hormones, like ghrelin and leptin.
• Be careful about consuming popular weight loss products. These can cause side effects, including jitteriness, anxiety, trouble sleeping and indigestion.
• It’s best to stick with natural appetite suppressant foods and spices instead.