Does Coffee Suppress Appetite?
Recently, coffee lovers have been questioning whether their beloved morning beverage might be suppressing their appetite. A group of researchers from Griffith University set out to determine how coffee affects our hunger levels.
It appears that anecdotally, people have reported feeling less hungry after consuming a cup of joe, leading them to wonder if there really is an effect that regular coffee has on food preference and ultimately weight control. Thus far, it appears that this curious study may prove that indeed coffee does suppress appetite—at least temporarily.
The research team conducted four trials which involve comparing the effects of having strong coffee drinks at breakfast and two hours later versus having no cup of coffee or just caffeine alone.
Through monitoring volunteers from breakfast to lunchtime, the investigators assessed their perceptions of satiety, feelings of hunger, and desires for certain foods in order to examine appetite responses.
10 Natural Appetite Suppressants That Can Help You Lose Weight
Do you want to lose weight? If so, there are some natural appetite suppressants that can help you do just that. Here are 10 of the best natural herbs and plants that have been proven to reduce your appetite, increase feelings of fullness and reduce cravings.
Fenugreek is an amazing herb that is part of the legume family. Its seeds are dried, ground up, and used to provide various health benefits. It has a lot of fiber, most of which is insoluble fiber, but it also contains soluble fibers like galactomannan.
Thanks to its high fiber intake for women and men, fenugreek can be used to regulate blood sugar levels, lower cholesterol and reduce appetite. Human studies have shown that consuming 8 grams of fenugreek can effectively reduce hunger and lead to feeling fuller for longer periods of time.
Moreover, there’s evidence that using 1.2 grams of fenugreek seed extract could also decrease daily fat intake by 17%, as well as decrease daily calorie intake by 12%! Not only this, but a review of studies has shown it has blood-sugar- and cholesterol-lowering properties too.
Glucomannan is a powerful and natural appetite suppressant that can aid weight loss. It’s one of the most effective types of fiber for weight loss, and it can form a viscous gel that helps delay fat and carbohydrate absorption. When taken before meals, it can reduce appetite and food intake.
Clinical ongoing studies have proven its effectiveness – in one study with 83 people suffering from being overweight, there was a significant reduction in body weight and fat after taking glucomannan supplements along with calcium carbonate for two months.
In another large study of 176 overweight participants, those who took three different glucomannan supplements experienced significant results compared to the placebo group while all were on a calorie-restricted diet.
In addition to curbing your hunger, glucomannan may also help reduce and regulate blood sugar levels, lower total cholesterol as well as LDL (bad) cholesterol levels, feed friendly bacteria in your gut, and protein and fat absorption.
3. Gymnema Sylvestre
Gymnema Sylvestre is an herb that has been proven to help in weight loss by reducing cravings for sugary foods and decreasing the absorption of sugar into the blood. It does this through its active compounds, gymnemic acids, which can block the sweetness of food, thus reducing sugar cravings.
One study conducted on people who were fasting found that those who took Gymnema Sylvestre felt lower levels of appetite and a greater desire to limit their food intake than those who did not take it. And several animal studies have also supported its effects on body weight and fat absorption.
Taking Gymnema in capsule form could mean taking 100 mg three to four times daily. If you would prefer to take it in powder form, begin with 2 grams and increase it up to 4 grams only if no side effects are experienced.
And you could always opt for brewing some tea; just boil some leaves for 5 minutes before allowing them to steep for 10-15 minutes before drinking.
4. Griffonia Simplicifolia
Griffonia Simplicifolia is a powerful plant-based supplement that can help with weight loss. It’s rich in 5-HTP, which is a compound converted into serotonin in the brain, and this has been shown to reduce appetite and carbohydrate intake.
A study involving 20 healthy women overweight showed that those who took Griffonia Simplicifolia extract containing 5-HTP experienced significant increases in fullness levels and reductions in waist and arm circumference after 4 weeks of use.
Another study on 27 healthy women overweight also showed impressive results, as the treatment group reported increased fullness, lower appetite levels, and notable weight reductions over 8 weeks.
So if you’re looking for an all-natural way to help curb your cravings while potentially helping with weight loss, then Griffonia Simplicifolia is worth considering.
Just make sure to talk with your healthcare provider before taking any supplement containing 5-HTP as it may increase the risk of serotonin syndrome when taken with certain antidepressants. To best utilize 5-HTP, it is recommended to take 300 – 500 mg twice per day with meals.
5. Caralluma Fimbriata
Caralluma Fimbriata is a powerful natural herb with an abundance of health benefits, especially when it comes to weight loss. It has traditionally been used to suppress appetite and enhance endurance, thanks to its ability to increase the circulation of serotonin in the brain – which has been proven to decrease carb intake and lessen our cravings.
Studies have found that taking 1 gram of Caralluma Fimbriata extract for 2 months can reduce weight by up to 2.5%, while those who took 500 mg twice daily over 12 weeks experienced drastic reductions in waist circumference and desirable body weight.
In addition, even people with Prader-Willi Syndrome – a health condition that causes overeating – have seen remarkable results. Research revealed that supplementing with Caralluma extract at doses of 250, 500, 750, or 1,000 mg daily resulted in lower food intake levels at the conclusion of the study.
Caralluma Fimbriata has no reported side effects when taken at its prescribed dosage of 500 mg twice a day for a minimum of one month for optimal outcomes.
6. Green Tea Extract
Green Tea Extract is a fantastic natural and effective appetite suppressant that could really help you lose weight. It has been proven effective in scientific studies and has many great health benefits. The key components of green tea extract – caffeine and catechins, particularly epigallocatechin gallate (EGCG) – are great for boosting metabolism and reducing fat levels, perfect for aiding in weight loss.
This combination of EGCG and caffeine work together to make the body more efficient with burning calories which can have a positive effect on your weight loss goals. Studies done with 10 healthy people even showed an increase in the number of calories burnt after consuming the combination of EGCG and caffeine.
Whilst there isn’t any research on green tea extract’s effects on reduction in appetite specifically in humans, other ingredients paired with it can be beneficial and reduce food intake.
Green tea is absolutely safe to consume up to 800 mg of EGCG per day, any higher could cause nausea. The recommended dosage for green tea with standardized EGCG as its ingredient would be 250-500 mg in one day.
7. Conjugated Linoleic Acid
Conjugated Linoleic Acid, or CLA, is a trans fat found in fatty animal products that has gained a lot of attention due to its potential health benefits. It has been shown to help with weight loss through its ability to increase fat burn, block fat production, and stimulate fat breakdown.
Furthermore, studies have shown that taking 3.6 grams of CLA per day can lead to decreased appetite and greater levels of fullness. This suggests that it might help people lose weight by not having to resort to extreme dieting methods. Not only this but CLA has also been linked to reducing body fat specifically by up to 3.2 grams per day when taken regularly over time!
Moreover, studies deem CLA safe as there have been no adverse effects reported even in doses up to 6 grams per day! The recommended dose for taking CLA for its appetite suppressant effects is 3-6 grams which should be taken with meals.
Looking to lose weight with natural supplements? Consider trying Conjugated Linoleic Acid – it could be the perfect fit.
8. Garcinia Cambogia
Looking for a natural and safe way to curb your appetite hormones and lose weight? Look no further than Garcinia cambogia. This fruit, commonly known as Garcinia gummi-gutta, contains high concentrations of hydroxycitric acid (HCA), which is widely credited with its weight loss properties.
Research has shown that taking Garcinia Cambogia supplements could reduce food intake, block fat production and decrease overall body weight. Additionally, it has been found to increase serotonin levels in the brain, which help suppress hunger cues.
When taken appropriately at doses of 500 mg HCA and 30-60 minutes before meals, Garcinia Cambogia is generally safe with few reported side effects such as headaches, skin rashes, and stomach upset.
9. Yerba Mate
Yerba Mate is an incredible plant native to South America, renowned for its energy-boosting properties. Just a 3 month period of consuming yerba mate has been shown to significantly reduce food and water intake and enable weight loss.
Even more impressive is that pairing yerba mate with other ingredients has been demonstrated to reduce hunger cravings and boost metabolism which resulted in improved energy intake levels.
Lastly, it’s reassuring to know that Yerba Mate is completely safe with no known severe side effects when proper dosage is taken – 3 cups per day or 1-1.5 grams daily.
Organic coffee is definitely worth mentioning when it comes to natural appetite suppressants and weight loss. As one of the most popular and widely consumed beverages in the world, caffeinated coffee is packed with caffeine which has numerous health benefits. Studies suggest that caffeine can help fat breakdown, enhance calorie burn, and even aid in reducing hunger cravings.
This can be especially helpful before meals where drinking some decaffeinated coffee could make people less likely to eat more than they need during the following meal and throughout the day. Additionally, caffeine intake may even boost metabolism by up to 11% and increase fat burning in some individuals.
Consuming two cups of regularly brewed favorite coffee, approximately 200 mg of caffeine, is often used for weight loss. Though these amounts may vary depending on your body composition and any possible side effects you could experience from drinking it.