I received an email in mid-December asking about appetite suppressants. My response was around ten times longer than it needed to be. This is a habit of mine, as some of you well know. After replying, I thought of two or three or ten more bits of information that I could have included. Rather than harassing a potential customer with multiple barrages of information, sending them into an information overload induced stupor, I decided that this topic would make for a decent Health Tip article. Especially considering how often “weight loss” is added to our lists of New Year’s Resolutions. So here we are. Everything you ever wanted to know about suppressing your appetite.
The first thing people usually think of when hoping to suppress their cravings is a chemical solution. Everyone wants that magic pill that will take care of their problem with minimal effort, but we want it to be healthy. No luck there. Appetite suppressants in pill form (aka anorexiants, anorectants, anorexigenics, etc.) are almost always classified as prescription drugs. In fact, loss of appetite is often a side effect of drugs, which pharmaceutical companies then leverage to rebrand their products as weight loss aids. These pills are usually chemically similar to either amphetamine or anti-depressants, both of which carry a long list of risks and adverse effects. If you’re ok with taking on these risks, you can speak with your healthcare provider to see if an anorexiant is right for you.
For a more natural way to suppress that appetite, you have a lot of options. I would recommend using several, or even all of them in concert together. The best way to control your appetite is to cut back on serving sizes, and eat multiple small meals or snacks each day, rather than three big meals. Furthermore, eating slower gives your body time to send “I’m full” signals to your brain. Studies have shown that cutting your food into pieces ahead of time helps slow down the rate at which we eat, and makes us eat less. Aerobic exercise tends to make us hungry, but it can also contribute to repairing the neurological pathways that tell us when we’re full. So there’s more to the whole “diet and exercise” mantra than you knew!
These are all great ways to make us eat less, but it’s still not answering the whole, “What’s a good appetite suppressant?” question. Well, the only surefire, healthy way to suppress your appetite is to put something in your stomach for it to work on. That may sound silly if you're trying to eat less, but even drinking water can make cravings subside. Once your digestive tract has something to occupy its time with, it will stop sending hungry signals to your brain. Water should be your go-to solution for satisfying cravings because often times we mistake our body’s “I’m dehydrated” signal for “I’m hungry”. That means we grab our favorite snack food the moment we feel those cravings when what our bodies really want is water. No matter how much you snack, it’s not going to rehydrate you, so the cravings don’t subside.
Water is processed pretty quickly, so if you are actually hungry, the effects won't last long. The good news? There are other things you can eat that will occupy your stomach for longer. Proteins and fats take longer to digest than carbs. Studies have shown that protein eaten in the morning can keep you satisfied for much longer than when it’s eaten later in the day. A little egg white omelet goes a long way. As for fats, oleic acid is an excellent healthy fat that can suppress your appetite while lowering your bad cholesterol. Almonds, sunflower seeds and other nuts and seeds are all good sources of oleic acid. Insoluble fiber works well, too, and doesn't carry the calories that fats and proteins have. Beans, legumes, whole grains, and vegetables are all high in insoluble fiber, so they'll keep you satisfied for longer, with the added benefit of providing essential nutrients.
Now that we’ve covered a few natural appetite suppressants let’s talk about something that doesn’t satisfy your cravings. Always avoid foods high in sucrose and fructose. While this may seem obvious, it's not just the calories you need to worry about. Fructose and sucrose are digested differently than glucose (the sugar your body uses for energy). They do not set off the chemical reaction that tells your brain that you've eaten sugar. Your brain needs glucose to run, so when it is low on energy, it will tell your body to crave sugars. But no matter how many candy bars you eat, that signal won't shut off. A slice of bread, however, will work almost immediately.
For supplemental appetite suppressants, Garcinia Cambogia and Hydroxycitric Acid have shown good results in some studies. The total body of evidenced, however, has been mixed. Some results support them as appetite suppressants and diet aids while other studies that found no conclusive evidence. Likewise, some doctors swear by them and others dismiss them as a fad. We've had excellent feedback from our customers about our b-slim boost and Slender Mist products that utilize Garcinia Cambogia and HCA, but testimonials aren’t the same as clinical trials.
There are a lot of natural ways to suppress your appetite, but most of them involve eating. Some other foods linked to diminished appetite include potatoes and grapefruit. At this point, you may have started noticing a pattern. All of the foods associated with appetite suppression are staples of a conventional “healthy diet” while the processed sugars we associate with an unhealthy diet do nothing to satisfy our cravings. So looking for a way to eat less may be going about it all wrong. If you find a way to eat healthy, the eating less part will follow naturally. And you’ll feel healthier, more satisfied and proud of your accomplishment. So pick up those nutritious and delicious foods, and eat to your heart’s content! It won’t be long before your heart starts feeling content much faster.