How to Suppress Appetite: What Is Healthy and What Is Not?
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Appetite suppressants are booming right now thanks in part to social media influencers and supplement companies who make incredible claims about the effects different appetite suppressants can have on your weight loss. Some products are even presented as a magic pill that can help you lose the weight you want without making any significant changes to your diet or lifestyle. The question is, are these claims true? And more importantly, are appetite suppressants healthy?
In this article, we dive into the world of appetite suppressants. We’ll talk about what appetite suppression actually means, and what it does to your body. Then we’ll discuss natural ways to suppress your appetite, and what supplements are safe versus which ones you should avoid. We also consulted with Pete Nastasi, a certified clinical weight loss practitioner with N2 Nutrition, for his expert opinion on how to suppress appetite naturally. He also gave us pointers on how to recognize good appetite suppressing supplements if you’ve been considering them.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
What Is Appetite Suppression?
Appetite suppression is a fairly straightforward concept and exactly what it sounds like: suppressing your hunger so that you don’t feel the urge to eat. The goal of this is to eat fewer calories, which should translate to weight loss.
You can approach appetite suppression in multiple ways, but the primary methods are through food and through supplements. You can find a lot of conflicting information online about natural appetite suppression versus supplements, which we'll discuss more below.
For now, think of it like this: Natural appetite suppressants are either foods or naturally occurring nutrients—things like caffeine, protein powder, red chili pepper extract, etc. Some appetite suppressant supplements have natural formulas, but not all do. Some supplements have chemicals that trick your central nervous system to reduce food intake.
Is Appetite Suppression Healthy?
No matter which method you use, appetite suppression is going to cause a change in your diet, and because of this, you should always consult your doctor or a registered dietitian before taking a supplement or heavily reducing your calories.
According to Nastasi, “Appetite suppression can be healthy as long as you are still consuming a healthy and well-balanced diet and getting the nutrients your body needs.”
He also said that curbing cravings is a big part of a good weight loss program, and appetite suppression can be a great tool for this. However, he does warn, “Be sure to not cut your calories too far below your maintenance levels,” since this can lead to nutrient deficiencies.
How to Suppress the Appetite Naturally
ninjatestkitchen.com
There are a wide range of ways to suppress your appetite. To suppress your appetite naturally, Nastasi recommends eating high-fiber foods such as fruits, vegetables, whole grains and legumes that take a long time to digest and keep you feeling full for a long period of time.
Nastasi also suggests eating a protein-rich diet and staying adequately hydrated. “Consuming water before meals has been shown to reduce appetite and caloric intake. Even certain spices, such as cayenne pepper, can help reduce hunger levels and increase fat metabolism in the body.”
Bottom line: You can suppress your appetite with your diet, which can eliminate the need for supplements. Natural appetite suppression can also be easier to integrate into a weight loss plan because you likely already consume some of the foods that can suppress your appetite.
How to Suppress Appetite with Supplements
Even though you can suppress your appetite with food, many people want to know about supplements. You’ve probably seen dozens of appetite suppressants on social media. Some are touted as magic answers to your weight loss needs, others promise to help you shed the pounds without changing your diet or lifestyle at all, but what's the truth?
What you should know about supplements
All supplements are not created equal, and that's especially true for appetite suppressants and fat burners. Some have websites and labeling that are intentionally difficult to understand because they want you to focus on the claims rather than what you’re putting into your body. If you do come across a supplement that doesn't give concrete information about its ingredients or feels sketchy otherwise, trust your instincts and look elsewhere.
Otherwise, here are a couple of general things you should know about appetite suppressants and fat burners:
Look for natural ingredients. Most of these supplements will have heavy stimulants like caffeine in the formula, and that will be clearly labeled, but the other ingredients matter, too. Nastasi suggests that you focus on fat burners and appetite suppressants that “contain natural ingredients like cayenne pepper extract, carnitine and green tea extract, which have all been shown to help increase your metabolism, curb cravings and promote weight loss.”
There are also weight loss teas that have been used in traditional medicine for thousands of years.
Avoid the hype. Keep in mind that these are supplements meant to work together with your weight loss program, not replace it. Taking weight loss supplements without a well balanced diet and regular exercise is not likely to produce the results you want. Avoid any supplement brand that claims otherwise.
Watch the stimulants. We mentioned stimulants already, but it’s worth repeating. Caffeine is a naturally occurring stimulant, but Nastasi says you’ll want to “remember that the FDA recommends a maximum daily caffeine intake of 400 milligrams per day, and you need to account for your dietary caffeine intake through other sources such as coffee, tea and soda when determining if these supplements are right for you."
He also says, "If you exceed the daily limit, then there could be some potentially negative side effects like jitters, anxiety and insomnia.”
Supplements that already contain close to, or over, 400 milligrams of caffeine could cause side effects, so make sure you’re aware of how much a supplement contains before you take it.
Related: The Best Non-Stimulant Fat Burners for Cravings and Appetite Suppression
How to Suppress Appetite FAQs
How do I speed up my metabolism?
Metabolism is the chemical reaction in your body that turns food into energy. Between 60 and 75 percent of your metabolism is your resting metabolic rate (RMR), and it's difficult to change. Research suggests that exercising can increase your RMR, at least for short periods of time, though exercise paired with a restrictive diet tends to negatively affect your RMR over time. A more sustainable, effective method of speeding up your metabolism is eating a balanced diet with proper nutrients and exercising regularly.
Can hunger reduce belly fat?
No, hunger does not reduce belly fat. Hunger also won’t shrink your stomach like some starvation diets claim. Some people suggest this because, in order to burn stored fat, you need to get your body to access it for energy. Some diets claim that starving yourself forces your body to do this, but this is an incredibly dangerous and unsustainable way to lose weight.
The healthiest, most sustainable way to get your body to access that stored fat for energy is regular exercise and a balanced diet. Fat is a longer-lasting energy that your muscles will adapt to using over time.
Related Post: The Best Weight Loss Diets to Shed Pounds
What foods fill you up without causing you to gain weight?
If you want to feel full without gaining weight, then there are a couple of different options. First, you can focus on high protein foods. Protein is the most satiating macronutrient (fats and carbohydrates being the others), and eating more protein can help you feel fuller longer.
Keep in mind that weight gain boils down to calories: Consume more than you burn, and you’ll gain weight. Burn more than you consume, and you’ll lose weight. So if you’re going to eat more protein, then you’ll need to balance that by eating less of something else. Consult your doctor or a registered dietitian before changing your diet.
The second option is a diet program that focuses on caloric density. Noom is a good weight loss app to consider because it teaches you how many calories per weight of food you are consuming. For example, a four-ounce steak has far more calories than four ounces of hummus. So, if you choose the hummus, you could eat more volume without the extra calories.
Related Post: Noom Review: My Experience After Using Noom for 30 Days
How do I lose one pound a day?
You can't lose one pound a day in a healthy or sustainable way, and here is why: One pound of body weight is equal to about 3,500 calories. That means if you want to lose one pound in a day, you have to burn 3,500 more calories than you consume. This is starvation, and there are long-term consequences for doing this even if you do lose one pound in a day.
Plus, if you’re trying a rapid weight loss program, you're most likely dehydrating yourself to see the numbers on the scale go down. This also has very negative consequences. It can be difficult to think long-term with weight loss and fitness goals, but shooting for losing one to two pounds per week is the most sustainable and healthy way to lose weight.
Why is my appetite so big?
A big appetite can be the result of many different factors including your genetics, your hormones, your diet, stress levels and even your sleep quality. Working with a doctor or registered dietitian is the best way to pinpoint what's going on with your appetite, and whether it's contributing to weight gain.
Our Favorite Appetite Suppressants
Transparent Labs Fat Burner
SI Showcase
Transparent Labs's brand philosophy is right in the name. The company strives to deliver transparency for all of the ingredients, labeling and health claims for every supplement it sells. Transparent Labs has two options for an appetite suppressant and fat burner: regular and stim-free.
The formula for both is built around Forslean, a trademarked form of coleus forskohlii, a root native to southeast Asia. According to research, when taken alongside a weight loss program, Forslean can help you lose fat while maintaining lean muscle mass.
The regular Transparent Labs fat burner has 200 milligrams of caffeine from green tea extract.
Swolverine Therm
Swolverine
Swolverine is another brand that prioritizes naturally sourced ingredients for their supplements. Swolverine’s fat burner is called Therm because it has a formula that is meant to induce thermogenesis—the process your body uses to create energy. Swolverine Therm has 100 milligrams of caffeine that's sourced from guarana extract because studies are beginning to show that caffeine from guarana provides a longer burning energy than other sources.
Related: The Best Fat Burners For Women to Try for Effective and Safe Results
PhenQ
PhenQ
PhenQ is a popular fat burner and appetite suppressant that claims to help you burn fat, reduce fat accumulation, reduce food cravings, boost energy and balance your mood. The key ingredient in PhenQ is ⍺-Lacys Reset, a trademarked version of alpha-lipoic acid (ALA). ALA needs to be studied more to find out effective doses, but taking ALA alongside a weight loss program has shown promise in speeding up weight loss.
A good—and potentially bad—thing about PhenQ is that most ingredients are included in low doses. That means it's generally safe to take without fear of significant side effects, but it also means you may see limited results. Note: PhenQ has 150 milligrams of caffeine per dose.
Final Thoughts
If you’re wondering how to suppress your appetite, you’re not alone. As we’re trying to lose weight, our bodies will inevitably fight back with cravings and hunger signals that are hard to ignore. Suppressing your appetite can be a great tool for curbing these cravings and staying on track, but make sure you’re doing so in a healthy, safe and sustainable way. That means using the most natural means for appetite suppression, like a protein-rich diet, drinking water before meals or consuming specific foods that are more satiating.
If you do decide to use a supplement, make sure it's made with naturally-sourced ingredients. And as always, be sure to consult your doctor before taking any supplements or making drastic changes to your diet.
