There are many weight loss products on the market. They work in different ways, either reducing your appetite, blocking the absorption of certain nutrients, or increasing the number of calories you burn.
This article focuses on herbs that have been shown to help you eat less by reducing appetite, increasing feelings of fullness, or reducing food cravings.
Soluble fibers like fenugreek and glucomannan are very effective in delaying gastric emptying, increasing the feeling of satiety and inhibiting energy intake.
Griffonia simplicifolia contains compounds that help increase serotonin levels in the brain, which has been shown to increase fullness levels and decrease carbohydrate intake. Green tea extract are high in caffeine and compounds like EGCG that have been shown to reduce food intake, influence appetite hormones and boost metabolism.
Although results may vary from individual to individual, these plants and herbs seem to be a good approach for those looking to take a more natural approach to weight loss.
Here are the top 6 natural appetite suppressants that can help you lose weight.
Fenugreek is an herb from the legume family. The seeds, after being dried and ground, are the most used part of the plant. The seeds are 45% fiber, most of which is insoluble. However, they also contain soluble fiber, including galactomannan.
Thanks to its high fiber content, fenugreek has been shown to have health benefits, such as regulating blood sugar, lowering cholesterol and controlling appetite. Fenugreek works by slowing stomach emptying and delaying the absorption of carbohydrates and fats. This results in decreased appetite and better blood sugar control.
A study in 18 healthy obese people showed that consuming 8 grams of fenugreek fiber significantly reduced appetite. Participants also felt fuller and ate less at the next meal. Moreover, it seems that fenugreek could help decrease their fat consumption.
For example, a study in 12 healthy men showed that taking 1.2 grams of fenugreek seed extract decreased daily fat intake by 17%. It also reduced their daily calorie intake by about 12%. Research has shown that fenugreek is safe and has little to no side effects.
– Whole seed. Start with 2 grams and increase to 5 grams, depending on tolerances.
– Capsule. Start with a dose of 0.5 grams and increase to 1 gram after a few weeks if you experience no side effects.
Increasing your fiber intake is a great way to control your appetite and lose weight. Among the best-known soluble fibers, glucomannan seems to be the most effective for weight loss. It reduces both appetite and food intake. Glucomannan is also able to absorb water and turn into a viscous gel, which can bypass digestion and reach the colon relatively unchanged. The bulking property of glucomannan helps promote feelings of fullness and delay stomach emptying, which may help reduce food intake and promote weight loss. In one study, 83 overweight people saw a significant reduction in weight and body fat after taking a supplement containing 3 grams of glucomannan and 300 mg of calcium carbonate for 2 months.
In a larger study, 176 overweight participants were randomly assigned to receive three different glucomannan supplements or a placebo while on a calorie-restricted diet. Those who received one of the glucomannan supplements experienced significant weight loss compared to those who took the placebo.
Additionally, glucomannan can help decrease protein and fat absorption, feed beneficial bacteria in the gut, regulate blood sugar levels, and lower total cholesterol and LDL (bad) cholesterol. . Glucomannan is considered safe and generally well tolerated. However, it may begin to expand before it reaches the stomach, posing a choking hazard. It is therefore important to take it with one to two glasses of water or another liquid.
Start at 1 gram 3 times a day, 15 minutes to 1 hour before a meal
Gymnema sylvestre is an herb well known for its anti-diabetic properties. However, it could also help with weight loss. Its active compounds, known as gymnemic acids, have been shown to block the sensation of sweetness in food.
In other words, consuming Gymnema sylvestre can reduce the taste of sugar in the mouth and combat sugar cravings. In fact, a study that tested the effects of Gymnema sylvestre on fasting people found that those who took it had less appetite and were more likely to limit their food intake, compared to those who did not take the supplement. .
Likewise, gymnemic acids can bind to sugar receptors in the intestine, preventing the absorption of sugar into the blood. It could help keep blood sugar low and prevent storage of carbohydrates as fat
– Capsule. Take 100mg 3-4 times a day.
– Powder. Start with 2 grams and increase to 4 grams if you experience no side effects.
Griffonia simplicifolia is a plant known to be one of the best natural sources of 5-hydroxytryptophan (5-HTP).
5-HTP is a compound that turns into serotonin in the brain. An increase in serotonin levels has been shown to influence the brain by suppressing appetite. Thus, 5-HTP promotes weight loss by helping to reduce carbohydrate intake and hunger levels. In a randomized study, 20 healthy, overweight women were given Griffonia simplicifolia extract containing 5-HTP or a placebo for 4 weeks.
At the end of the study, the group that took the Griffonia experienced a significant increase in fullness levels and a reduction in waist and arm circumference
5-HTP supplements are probably a more effective appetite suppressant than Griffonia simplicifolia, since 5-HTP is the main active compound in this herb. 5-HTP doses range from 300 to 500 mg, taken once a day or in divided doses. It is recommended to take it with meals to increase the feeling of satiety.
Green tea extract has been shown to be effective for weight loss, in addition to providing many other great health benefits. Green tea contains two compounds that contribute to its weight loss properties: caffeine and catechins. Caffeine is a well-known stimulant that increases fat burning and suppresses appetite.
Meanwhile, catechins, especially epigallocatechin gallate (EGCG), have been shown to boost metabolism and reduce fat. The combination of EGCG and caffeine in green tea extract work together to make the body more efficient at burning calories, which can lead to weight loss.
Although there is no research on the appetite suppressing properties of green tea extract in humans, it appears that green tea, in combination with other ingredients, may reduce appetite. ‘appetite. Green tea has been shown to be safe in doses up to 800mg of EGCG. Higher doses of 1200 mg of EGCG have been associated with nausea.
The recommended dose for green tea with standardized EGCG as the main ingredient is 250-500 mg per day.