Instead, a person can use a range of natural methods to suppress or lose their appetite in a risk-free, healthful way.

In this article, we give a list of evidence-based methods that a person can use to suppress their appetite without the need for diet pills. We also discuss which foods are the best appetite suppressants. A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:.

Not all foods satisfy hunger equally. Compared to carbohydrates , protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer.

A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control. The Dietary Guidelines for Americans recommend the following high-protein foods:.

The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil. Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal.

Another study , which looked at appetite in 50 overweight females, showed that drinking 1. A soup starter may also quench the appetite. Research from showed that people reported feeling fuller immediately after the meal if they had a liquid starter.

Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day.

Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates. On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at.

More research is needed to identify which sources of fiber are the most effective for suppressing appetite. A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise. Yerba Maté is available for purchase online. Dark chocolate has been shown to suppresses appetite compared to milk chocolate.

One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate. Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness , possibly because of its stimulating effect on the digestive system.

This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online.

Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating. However, dieting does not have to mean going hungry. Some foods are high in non-caloric nutrients like vitamins, minerals, and water but remain relatively low in calories.

These include vegetables, fruits, beans, and whole grains. Eating a large volume of these foods will stop the stomach from growling and still allow a person to burn more calories than they consume.

Comfort eating due to stress , anger, or sadness is different from physical hunger. Research has linked stress with an increased desire to eat, binge eating, and eating non-nutritious food.

Side effects: Little is known about the potential side effects of Coleus forskohlii , though one study reported diarrhea and increased bowel movements Summary Forskolin seems to have little impact on appetite or weight loss. However, research on this supplement is ongoing. Chromium is a commonly used mineral for blood sugar control, hunger reduction and decreased cravings.

How it works: Chromium picolinate is a highly absorbable form of chromium that helps reduce appetite and cravings by impacting neurotransmitters involved in regulating mood and eating behavior Effectiveness: A review of 11 studies in overweight or obese people found that supplementing daily with —1, mcg of chromium for 8—26 weeks led to reductions in body weight by 1.

Side effects: Potential side effects related to chromium picolinate include loose stools, vertigo, dizziness, headaches and hives Summary Some research has shown that chromium picolinate may be effective in reducing appetite and encouraging weight loss.

Many supplements on the market claim to suppress appetite and boost weight loss. However, very few of the dietary supplements listed above have sufficient evidence to suggest effectiveness in reducing appetite.

While certain supplements — such as acacia fiber, guar gum and chromium picolinate — have been reliably shown to decrease appetite , they may cause adverse side effects, such as headaches, diarrhea and abdominal discomfort. There are many more effective, evidence-based ways to control appetite, reduce snacking and lose weight without relying on dietary supplements.

Cutting out processed foods, reducing your overall calorie intake and increasing your activity levels are tried-and-true methods that will put you on the path to weight loss.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

You may be hungry all the time for several reasons, including diet, stress, or medical conditions. Here are 14 reasons for constant hunger. MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 12 Over-The-Counter Appetite Suppressants Reviewed.

By Jillian Kubala, MS, RD on September 25, Conjugated Linoleic Acid CLA. Share on Pinterest. Bitter Orange Synephrine. Garcinia Cambogia. Hoodia Gordonii. Green Coffee Bean Extract. Acacia Fiber.

Saffron Extract. Guar Gum. Chromium Picolinate. The Bottom Line. How we reviewed this article: History. Sep 25, Written By Jillian Kubala MS, RD.

Share this article. Common ingredients include garcinia cambogia, 5-HTP 5-Hydroxytryptophan , green tea extract, conjugated linoleic acid CLA , and apple cider vinegar, to mention a few.

There is always an inherent risk when taking something to help with weight loss. However, natural appetite suppressants tend to be less risky and gentler than prescription pharmaceuticals or illegal substances claiming to help with weight control, which can be more dangerous.

A natural supplement is the way to go if you want to take care of your body without harming yourself. The effectiveness of natural appetite suppressants varies greatly depending on individual responses, proper usage, specific ingredients used, and overall lifestyle.

Using these products with an open mind and a comprehensive approach to weight management is crucial. All of the natural appetite suppressant supplements on our list have been extensively researched to ensure there is evidence backing each claim. Dosages of natural appetite suppressants can vary depending on the formulation, specific ingredient, and product recommendations.

If the dosage is too low, the product won't function properly. Also, if the dosage is high, it might pose certain risks. Therefore, before using an appetite suppressant supplement, follow the dose guidelines on the product label and consult a healthcare practitioner, especially if you have underlying health conditions.

When shopping for the best natural appetite suppressant, ensure it's third-party tested. We recommend buying supplements that have been third-party tested for purity, potency, and quality.

Look for this information on the product label or the manufacturer's website. If you find certifications mentioning third-party testing, be sure it's been tested. Even if the supplement is tested, don't ignore other factors because testing only adds credibility to a product and doesn't guarantee effectiveness or individual results.

Before buying the best natural appetite suppressant, check the customer reviews. Reviews are one of the best ways to know whether the suppressant works.

They provide valuable insights into the performance and experiences of overweight and obese subjects using a certain natural appetite suppressant. There's no better proof than real-life success stories. Besides, reading the reviews can help you decide whether a product is right for you.

Naturally spicy ingredients such as black pepper, ginger, turmeric, cayenne, dandelion, cinnamon, and curry can help improve your body's capacity to burn fat. Also, they can balance glucose levels, suppress appetite, and reduce aging-related free radical damage.

Research has shown that red pepper boosts diet-induced thermogenesis and lipid oxidation. These findings are related to consuming spices like cayenne with high-carb meals.

Other studies on the effects of capsaicin, the phytochemical that gives peppers their spiciness, have demonstrated that this compound can alter metabolic processes by influencing transitory receptors in the gastrointestinal tract, such as TRPV1.

Protein is naturally filling and requires the body to work hard to break it down. Eating protein-rich food can contribute to a healthy metabolism, increased thermogenesis, and reduced ghrelin levels; plus, it can help build and maintain lean muscles, which translates to healthy body composition.

Furthermore, eating protein-rich foods such as eggs and meat gives you access to conjugated linoleic acid CLA , a naturally occurring fatty acid that some people find filling.

CLA is even used in most weight loss supplements, although there is not enough research on its effectiveness. We recommend including protein-rich foods in each meal and snack.

Aim for roughly 30 grams of protein with each day's three main meals. Try substituting protein for high-calorie junk food, such as items made with added sugar and white flour. The keto diet is basically a high-fat, low-carb diet that causes your body to enter a metabolic state known as ketosis.

Once in ketosis, you use fat for energy rather than sugar. Most people in ketosis report a decreased appetite, particularly for sugary foods and refined carbohydrates. The keto diet may be coupled with intermittent fasting to help with weight loss and food intake management.

Incorporate more healthy fats into your diet, which are just as important for feeling full and satisfied as fiber and protein. Besides, avoid sugar and most carbohydrates other than non-starchy veggies. Having meals around the same times every day can help your body learn when to expect food, which can help manage your appetite hormones.

Eat until satisfied without being stuffed, to the point of skipping snacks. Eat well-balanced meals because they are the most effective at staving off hunger. We recommend you stop eating at least 2 to 3 hours before bedtime to promote metabolic health.

Establish a regular eating schedule by planning your meals. It would be best if you aimed to eat every 3 to 5 hours, depending on your routine and diet. Besides, avoid skipping meals or snacks, as this can mess with fullness cues and hunger. You probably already know that water benefits your health and that it is preferable to sugary drinks and fruit juices.

Water should be your primary beverage due to its lack of calories. Water fills you up, and this fullness helps you eat less. A study examined the connection between dehydration and obesity and found that people who were not well-hydrated had higher body mass indexes BMIs.

Sometimes you may feel hungry when dehydrated, and drinking water can help curb food cravings. When hungry, have a glass of water and wait for 30 minutes.

If you are truly hungry, it won't go away. But if you are feeling thirsty, that water should do the trick. To lose weight, we recommend having a food and weight diary for self-monitoring.

You can use a mobile app, a paper diary, or a dedicated website to keep track of your daily food intake. You can also monitor your progress by keeping a weekly weight log. Mindful eating has been shown to improve various life factors, including one's relationship with food.

Better understanding one's body leads naturally to healthier dietary decisions. People who engage in mindful eating also try to eat slowly and relish their food. Allowing a meal to last for 20 minutes usually allows your body to register all of the signals for satiety. Drinking sugar-sweetened soda, juice, alcohol, or tea may add up to hundreds of calories daily.

These are called "empty calories" since they supply extra energy content without providing any nutritional value. Unless you consume a smoothie to substitute for a meal, stick to water or unsweetened tea and coffee. Keeping your kitchen stocked with diet-friendly foods and making a regular meal plan will help your weight loss journey.

If you want to lose weight, clear your kitchen of junk or processed foods and ensure you have the ingredients to prepare simple, healthful meals. This can help you reduce impulsive, unplanned, and irresponsible eating.

Regular exercise is encouraged for both physical and mental health. For weight loss to be effective, increasing physical activity regularly while being disciplined and intentional is often essential. One hour of moderate-intensity daily activity, like brisk walking, can do the trick. If one hour per day isn't possible, you can aim for at least minutes weekly.

Your diet should be built around healthy meals and snacks. Ensure each meal has 50 percent fruit and vegies, 25 percent protein, 25 percent healthy grains, and 25 to 30 grams of fiber. Consuming too much food, even low-calorie ones, can result in weight gain.

So, you should avoid estimating a serving size and instead use measuring cups and serving size guides. Guessing usually leads to overestimating and ending up eating more than you need. Apart from any of the ten natural supplements on our list, you can suppress your appetite by eating spicy foods, maintaining a high-protein diet, having a regular eating schedule, maintaining a ketogenic diet, and drinking Plenty of water, to mention a few.

Note that there's no one-size-fits-all tactic to weight loss. So, it's wise to prioritize your overall health and well-being. Green tea has appetite-suppressing effects due to its different active compounds, including caffeine, specific catechins, and epigallocatechin gallate EGCG.

These compounds interact with various mechanisms in the body that help regulate appetite. After eating, your intestines usually release a hormone called cholecystokinin CCK , alerting the brain that the body has had enough. When CCK is released, the appetite reduces immediately.

This is why most people use green tea to regulate their appetite. Apple cider vinegar ACV has been suggested to potentially suppress appetite, though the scientific evidence supporting the claim is limited.

Research and anecdotal reports indicate that ACV's components and potential impacts on digestion and blood sugar levels influence appetite and food intake.

The answer is yes, although it may not be as much as you'd hope. Besides, keep in mind that appetite suppressant effects may vary among individuals. Coffee has been shown to curb appetite, impact appetite hormones, and delay stomach emptying, which can help reduce food intake.

Besides, caffeine has been proven to boost fat burning and help lose body weight. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product. This support allows our research and editorial team to continue providing high-quality recommendations.

As a participant in the Amazon Services LLC Associates Program, an affiliate advertising initiative, we are able to earn advertising fees through providing links to products on Amazon. Please rest assured that we only recommend high-quality products.

Skip to main content Buoy Logo. Nav Open Icon.

The Office of Dietary Supplements notes that taking up to Some people have also experienced loose stools, flatulence, diarrhea, constipation, and abdominal discomfort as adverse effects.

Glucomannan is a type of fiber that may help suppress your appetite. It forms a viscous gel, which delays fat and carb absorption. Gymnema sylvestre has long been used in India as an antidiabetes medication, but it may also have anti-obesity properties.

Some research from suggests that Gymnema sylvestre has properties that may help manage blood lipids and other factors that tend to be high in people with obesity.

In the study, rats that consumed a high-fat diet followed by Gymnema sylvestre extract for 28 days experienced decreases in cholesterol levels and BMI. However, more investigations are needed to establish whether Gymnema sylvestre is safe and effective in helping humans manage weight and appetite.

Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan 5-HTP , a compound that is converted into serotonin in the brain. An increase in serotonin levels may help suppress appetite , according to some research.

Some older, limited research suggests that 5-HTP may help people overcome obesity by inducing feelings of fullness. However, taking 5-HTP supplements may increase the risk of serotonin syndrome , a potentially serious condition.

Always consult a doctor before using these or other supplements. Griffonia simplicifolia is a plant rich in 5-HTP. This compound is converted into serotonin in the brain, which has been shown to decrease appetite.

Caralluma fimbriata is an herb that may suppress appetite and manage obesity. In one study , 83 adults with overweight took supplements with either Caralluma fimbriata extract or a placebo for 16 weeks.

At the end of the study, those taking Caralluma fimbriata extract had a reduction in calorie intake and waist circumference. They also did not gain weight, while those in the placebo group did. A review noted that taking Caralluma fimbriata extract may reduce waist circumference but does not appear to affect body weight or BMI.

Possible adverse effects include constipation, diarrhea, nausea, and rashes. Caralluma fimbriata is an herb that may help decrease appetite levels. Combined with exercise and a calorie-controlled diet, it may help promote weight loss.

Green tea extract may be effective for weight loss , among other health benefits. Caffeine is a stimulant that increases fat burning and suppresses appetite, while green tea catechins — particularly epigallocatechin gallate EGCG — may boost metabolism and reduce fat. Another study, from , found evidence that drinking beverages containing soluble fiber, ECGC, and caffeine can leave people less likely to eat so much at the next meal.

Green tea extract contains caffeine and catechins, which can boost metabolism, burn fat, and aid weight loss. Combining green tea extract with other ingredients may decrease appetite levels and reduce food intake.

Conjugated linoleic acid CLA is a type of fat present in some animal fats and as supplements. Some experiments have suggested CLA supplements might help improve body composition and reduce body fat and obesity, but more studies are needed.

Conjugated linoleic acid is a a naturally-occurring trans fat that may help with weight loss. It may work by changing the way your body metabolizes fat. Garcinia cambogia comes from a fruit of the same name, also known as Garcinia gummi-gutta.

The peel of this fruit contains high concentrations of hydroxycitric acid HCA , which may have weight loss properties. A review of eight trials, with data for participants, suggested that Garcinia supplements could reduce:. However, more studies are needed to confirm the safety and effectiveness of Garcinia HCA supplements for weight management.

Garcinia cambogia contains hydroxycitric acid HCA. HCA has been shown to help increase serotonin levels, which may improve fullness levels. However, some studies show no significant effects from this supplement.

Yerba mate is a plant native to South America. Some research has suggested that taking capsules containing a total of 3 g of yerba mate daily for 12 weeks may help reduce body fat and improve the waist-hip ratio of people with obesity. Moreover, a study of 12 healthy women has indicated that taking 2 g of yerba mate before performing a minute cycling exercise reduced appetite and also boosted metabolism, focus, and energy levels.

Yerba mate appears to be safe and does not seem to produce any severe side effects. However, drinking yerba mate very hot and reusing the same leaves may lead to a higher risk of esophageal and other types of cancer. Yerba mate is a plant known for its energy-boosting properties, and it may also help with appetite reduction and weight loss.

Studies suggest that the caffeine in coffee may help promote weight loss by:. It seems that ingesting caffeine 0. Nevertheless, note that a high caffeine intake may raise blood pressure in some people.

The caffeine in coffee may help reduce appetite, delay stomach emptying, and influence appetite hormones, all of which can help you eat less. Caffeine may also increase fat burn and aid weight loss. The items listed above may offer a natural approach to weight loss alongside dietary measures and exercise.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Making a few small changes to your morning routine can help you lose weight and keep it off. However, results from studies are inconclusive.

Hoodia gordonii is a type of succulent plant traditionally used by indigenous people in southern Africa as an appetite suppressant. Extracts from Hoodia gordonii are used in dietary supplements that claim to reduce appetite and boost weight loss.

How it works: Though the mechanism by which Hoodia gordonii suppresses hunger is unknown, some scientists link it to a compound called P57, or glycoside, which may impact your central nervous system and decrease appetite Effectiveness: There is little evidence to support the use of Hoodia gordonii to promote weight loss, and few human studies have examined the plant.

A day study in 49 overweight women found that 2. Side effects: Hoodia gordonii may lead to headaches, nausea, increased heart rate, high blood pressure and impaired liver function Summary Currently, no evidence supports the use of Hoodia gordonii for weight loss or reduced appetite. Green coffee bean extract is a substance derived from the raw seeds of the coffee plant and is popularly used as a weight loss supplement.

How it works: Green coffee beans contain high levels of chlorogenic acid, which may inhibit fat accumulation. The extract also contains caffeine , which decreases appetite Effectiveness: A recent study in people with metabolic syndrome showed that those taking mg of green coffee bean extract per day experienced a significant decrease in waist circumference and appetite compared to a placebo group An analysis of three studies found that overweight participants who took either or mg per day of green coffee extract for up to 12 weeks experienced an average weight loss of 6 pounds 2.

Side effects: Though green coffee bean extract is generally well tolerated, it may cause headaches and increased heart rate in some people.

Summary Several research studies have demonstrated that green coffee bean extract may reduce appetite and promote weight loss. The guarana plant has been used for hundreds of years for various purposes, including appetite suppression How it works: Guarana contains more caffeine than any other plant in the world.

Caffeine stimulates your nervous system and has been shown to decrease appetite and boost metabolism Effectiveness: Insufficient evidence exists to support the use of guarana to suppress appetite and promote weight loss. However, test-tube and animal studies show that guarana extract may boost metabolism and limit fat cell production by suppressing certain genes Side effects: Because guarana is high in caffeine, it may cause insomnia, headaches, nervousness and increased heart rate and anxiety, especially when taken in high doses Summary Guarana — which is especially high in caffeine — may boost metabolism, but more research is needed to determine whether it suppresses appetite or promotes weight loss.

Acacia fiber, also known as gum arabic, is a type of indigestible fiber promoted as a means of suppressing appetite and promoting fullness. How it works: Acacia fiber slows digestion, suppresses appetite, increases fullness and inhibits glucose absorption in your gut, which can all help manage weight Effectiveness: One six-week study in women found that those taking 30 grams of acacia fiber per day lost significantly more body fat than those on a placebo Similarly, a study in 92 people with diabetes showed that 30 grams of acacia fiber daily for three months significantly reduced belly fat Side effects: Potential side effects of consuming acacia fiber include gas, bloating and diarrhea.

Summary Acacia fiber may encourage weight loss by increasing feelings of fullness and suppressing appetite.

Saffron extract is a substance derived from the stigma — or the female part of flowers where pollen is collected — of the saffron flower. How it works: Saffron extract is believed to contain several substances that may increase feelings of fullness by boosting mood.

Effectiveness: One study in 60 overweight women demonstrated that those taking mg of saffron extract per day experienced a significant reduction in snacking and lost more weight than women on a placebo pill Side effects: Saffron extract is generally well tolerated but may cause dizziness, fatigue, dry mouth, anxiety, nausea and headache in some people Summary Some evidence supports the use of saffron extract as a way to reduce hunger and lose weight.

Guar gum is a type of fiber derived from the Indian cluster bean, or Cyamopsis tetragonoloba. How it works: Guar gum acts as a bulking agent in your gut. It suppresses appetite by slowing digestion and increasing feelings of fullness Other studies demonstrate similar results, indicating that guar gum may be effective in reducing cravings and overall calorie intake However, guar gum has not been proven as an effective tool for weight loss Side effects: Guar gum may cause adverse side effects, such as abdominal discomfort, diarrhea, cramping, gas and bloating Summary Guar gum is a type of fiber that may be effective in reducing snacking between meals and decreasing overall calorie intake.

How it works: Forskolin is purported to aid weight loss by reducing appetite, enhancing metabolism and increasing the breakdown of fat in your body Effectiveness: Human studies researching the effect of forskolin on weight loss and appetite suppression in humans are limited.

However, several studies demonstrate that doses of up to mg of forskolin per day failed to reduce appetite, decrease food intake or encourage weight loss in overweight individuals 42 , Side effects: Little is known about the potential side effects of Coleus forskohlii , though one study reported diarrhea and increased bowel movements Summary Forskolin seems to have little impact on appetite or weight loss.

However, research on this supplement is ongoing. Chromium is a commonly used mineral for blood sugar control, hunger reduction and decreased cravings. How it works: Chromium picolinate is a highly absorbable form of chromium that helps reduce appetite and cravings by impacting neurotransmitters involved in regulating mood and eating behavior Effectiveness: A review of 11 studies in overweight or obese people found that supplementing daily with —1, mcg of chromium for 8—26 weeks led to reductions in body weight by 1.

Side effects: Potential side effects related to chromium picolinate include loose stools, vertigo, dizziness, headaches and hives Summary Some research has shown that chromium picolinate may be effective in reducing appetite and encouraging weight loss.

Many supplements on the market claim to suppress appetite and boost weight loss. However, very few of the dietary supplements listed above have sufficient evidence to suggest effectiveness in reducing appetite.

While certain supplements — such as acacia fiber, guar gum and chromium picolinate — have been reliably shown to decrease appetite , they may cause adverse side effects, such as headaches, diarrhea and abdominal discomfort. There are many more effective, evidence-based ways to control appetite, reduce snacking and lose weight without relying on dietary supplements.

Cutting out processed foods, reducing your overall calorie intake and increasing your activity levels are tried-and-true methods that will put you on the path to weight loss. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

You may be hungry all the time for several reasons, including diet, stress, or medical conditions. Here are 14 reasons for constant hunger. MindBodyGreen provides third-party-tested supplements made with high quality ingredients.

Our testers and dietitians discuss whether MindBodyGreen…. Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12….

Establish a regular eating schedule by planning your meals. It would be best if you aimed to eat every 3 to 5 hours, depending on your routine and diet.

Besides, avoid skipping meals or snacks, as this can mess with fullness cues and hunger. You probably already know that water benefits your health and that it is preferable to sugary drinks and fruit juices.

Water should be your primary beverage due to its lack of calories. Water fills you up, and this fullness helps you eat less. A study examined the connection between dehydration and obesity and found that people who were not well-hydrated had higher body mass indexes BMIs.

Sometimes you may feel hungry when dehydrated, and drinking water can help curb food cravings. When hungry, have a glass of water and wait for 30 minutes. If you are truly hungry, it won't go away.

But if you are feeling thirsty, that water should do the trick. To lose weight, we recommend having a food and weight diary for self-monitoring. You can use a mobile app, a paper diary, or a dedicated website to keep track of your daily food intake. You can also monitor your progress by keeping a weekly weight log.

Mindful eating has been shown to improve various life factors, including one's relationship with food. Better understanding one's body leads naturally to healthier dietary decisions. People who engage in mindful eating also try to eat slowly and relish their food. Allowing a meal to last for 20 minutes usually allows your body to register all of the signals for satiety.

Drinking sugar-sweetened soda, juice, alcohol, or tea may add up to hundreds of calories daily. These are called "empty calories" since they supply extra energy content without providing any nutritional value. Unless you consume a smoothie to substitute for a meal, stick to water or unsweetened tea and coffee.

Keeping your kitchen stocked with diet-friendly foods and making a regular meal plan will help your weight loss journey. If you want to lose weight, clear your kitchen of junk or processed foods and ensure you have the ingredients to prepare simple, healthful meals.

This can help you reduce impulsive, unplanned, and irresponsible eating. Regular exercise is encouraged for both physical and mental health. For weight loss to be effective, increasing physical activity regularly while being disciplined and intentional is often essential. One hour of moderate-intensity daily activity, like brisk walking, can do the trick.

If one hour per day isn't possible, you can aim for at least minutes weekly. Your diet should be built around healthy meals and snacks. Ensure each meal has 50 percent fruit and vegies, 25 percent protein, 25 percent healthy grains, and 25 to 30 grams of fiber.

Consuming too much food, even low-calorie ones, can result in weight gain. So, you should avoid estimating a serving size and instead use measuring cups and serving size guides. Guessing usually leads to overestimating and ending up eating more than you need. Apart from any of the ten natural supplements on our list, you can suppress your appetite by eating spicy foods, maintaining a high-protein diet, having a regular eating schedule, maintaining a ketogenic diet, and drinking Plenty of water, to mention a few.

Note that there's no one-size-fits-all tactic to weight loss. So, it's wise to prioritize your overall health and well-being. Green tea has appetite-suppressing effects due to its different active compounds, including caffeine, specific catechins, and epigallocatechin gallate EGCG.

These compounds interact with various mechanisms in the body that help regulate appetite. After eating, your intestines usually release a hormone called cholecystokinin CCK , alerting the brain that the body has had enough. When CCK is released, the appetite reduces immediately. This is why most people use green tea to regulate their appetite.

Apple cider vinegar ACV has been suggested to potentially suppress appetite, though the scientific evidence supporting the claim is limited. Research and anecdotal reports indicate that ACV's components and potential impacts on digestion and blood sugar levels influence appetite and food intake.

The answer is yes, although it may not be as much as you'd hope. Besides, keep in mind that appetite suppressant effects may vary among individuals. Coffee has been shown to curb appetite, impact appetite hormones, and delay stomach emptying, which can help reduce food intake.

Besides, caffeine has been proven to boost fat burning and help lose body weight. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product.

This support allows our research and editorial team to continue providing high-quality recommendations. As a participant in the Amazon Services LLC Associates Program, an affiliate advertising initiative, we are able to earn advertising fees through providing links to products on Amazon.

Please rest assured that we only recommend high-quality products. Skip to main content Buoy Logo. Nav Open Icon.

AI symptom checker Symptoms Chevron Icon. Chevron Icon. Symptoms Conditions Chevron Icon. Find care. Weight Management. Top 12 Best Natural Appetite Suppressants. Top 12 Best Natural Appetite Suppressants Updated January 25, Facebook Icon.

LinkedIn Icon. Pinterest Icon. Pocket Icon. Illustration of a healthcare provider asking questions on a smart phone. Virtual weight loss solution.

A personalized GLP-1 medication program eg. Wegovy, Ozempic , delivered to you via our partner Korb Health. Customized online program and wellness coaching Prescription medications and supplies shipped to your door Learn more. What Are Natural Appetite Suppressants?

Top 3 Best Natural Appetite Suppressants Instant Knockout Cut Hourglass Fit InnoSupps Night Shred Appetite Suppressant, Nighttime Fat Burner.

Instant Knockout Cut The Editor's Choice Instant Knockout, crafted for rapid weight loss without sacrificing muscle, caters to fighters facing tight weigh-ins. Pros USDA-certified organic and non-GMO Powerful appetite suppression No jitters or unwanted side effects Natural ingredients for a clean boost Convenient and easy-to-use capsules Cons May take some time to see results.

Hourglass Fit. Pros: Natural appetite suppressant Supports weight management Formulated for women's bodies Boosts energy levels Contains researched ingredients Cons: May take time to see noticeable results Hourglass Fit utilizes a blend of natural ingredients that work synergistically to help curb cravings and support weight management goals.

InnoSupps Night Shred Appetite Suppressant, Nighttime Fat Burner. Pros The suppressant promotes quality sleep, which is vital to overall well-being.

Third-party labs tested it for purity and potency. It contains CLA and L-carnitine, ingredients vital for fat burning. Vegan-friendly with no cheap fillers or artificial sweeteners Cons It was expensive. NatureWise Pure Garcinia Cambogia for Metabolism Support and Appetite Management, Ct.

Pros It contains no artificial additives, stimulants, chemicals, or fillers. The suppressant drops boost metabolism and promotes weight loss. Vegan-friendly suppressant Third-party labs tested it for purity and potency.

Cons It might cause headaches. Zenwise Health Appetite Suppressant With Green Tea Extract, 60 Ct. Pros Easy to incorporate into your daily routine It also stimulates the brain and memory. Effective appetite suppressant in supporting weight management Formulated with natural, non-GMO ingredients Cons Some users didn't like the taste.

Pros The suppressant improves mood and energy levels. Vegan-friendly, non-GMO, and gluten-free suppressant It contains high levels of carotenoids, which promote optimal eye health. Cons The effectiveness may vary from one person to another.

NUTRAMODE Premium Green Tea Extract, Natural Appetite Suppressant, 60 Ct. Pros The suppressant has natural brain-boosting properties.

Formulated with natural, non-GMO ingredients It supports detoxification processes and healthy fat oxidation. Cons It causes mild side effects, such as jitters. Nature Berg Green Coffee Bean Extract, Natural Appetite Suppressant, 60 Ct.

Pros The suppressant provides an energy boost. First, apples are filled with soluble fiber and pectin, which help you feel full. One large apple with skin contains over 5 grams of fiber. In addition, apples regulate your glucose and boost your energy level.

Apples also require lots of chewing time, which helps slow you down and gives your body more time to realize that you're no longer hungry. Plus, they just taste good! A study in the journal Nutrients suggests that foods, such as apples, with low calorie density can help promote fullness and support weigh loss in obese adults.

Eggs are filled with highly-digestible protein. One large egg contains 12 grams of protein. The journal Nutrients found that egg protein is especially helpful in reducing calorie intake due to a decrease in appetite.

A study in Nutrition Research also showed that eating an egg or two for breakfast can help you feel more full over 24 hours than if you eat a bagel with the same amount of calories. In the same study, those who ate eggs ingested fewer calories over the course of a day than the bagel-eaters. Feeling hungry, but just had breakfast?

If you're not drinking enough water, it could be thirst instead. Aim for even a glass more every day and you could notice a huge difference in not just your appetite but your skin and digestion, too. In one study in the journal Obesity , people who drank two glasses of water before a meal ate between 75 and 90 fewer calories at the meal than those who didn't drink water, but it's not about eating less — it's about drinking more!

Sweet potatoes are vitamin-rich vegetables that are loaded with water and filling fiber. Each gram sweet potato contains nearly 4 grams of dietary fiber.

Plus, they're full of vitamin A and vitamin C! Have a sweet craving you just can't shake? Sometimes the best thing to do is to shock it with something sour. Umeboshi plums are basically pickled plums and can be fantastic for squashing sugar cravings.

Find them at your local specialty store, Asian grocer, or on Amazon. Hot vegetable soups — broth-based with vegetables, chunky vegetable soup, chunky-pureed vegetable soup, and pureed vegetable soup — can fill you up and take the edge off of your hunger with minimal calories.

Try having a cup before your next meal or a big bowl for lunch! A study in the journal Appetite found that having a cup of soup before a meal can reduce your appetite so that you are less likely to consume as much during the subsequent meal. Yes, chocolate is a natural appetite suppressant.

Just try slowly savoring a piece or two of dark chocolate not milk chocolate with at least 70 percent cocoa the next time you crave it. If dark chocolate is too bitter for you, try having a piece with a cup of black coffee — it'll bring out the sweetness!

They found that a little dark chocolate helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the stearic acid in dark chocolate helps slow digestion to help you feel fuller longer. A rich plant-based protein source, tofu isn't just for vegetarians!

For an easy way to introduce tofu in your diet , try adding it to your next healthy stir-fry or in a grain bowl with tofu and veggies. Tofu is high in an isoflavone called genistein, which, according to a study in Advances in Nutrition , has been shown to suppress appetite and lower food intake.

Ever notice how when you eat sushi it doesn't seem to take as much food to fill you up? Well, part of that is because of the healthy fish in sushi, but the other part is due to that spicy green stuff: wasabi! According to a study in the journal Foods , the spiciness in wasabi makes it a natural appetite suppressant and anti-inflammatory.

If you're not a coffee drinker and get sick of water easily, try a natural appetite suppressant tea. Green tea can help you stave off hunger that results in mindlessly snacking.

According to a research report in Appetite , the caffeine and catechins in green tea are the reason. They suppress your appetite and make you feel full. Packing over 5 grams of protein and 4 grams of dietary fiber in a half-cup serving, oatmeal is a nutritionally rich food you can easily incorporate in your life.

The high fiber content helps slow digestion which prevents uncomfortable spikes in blood sugar. And while oats are also high in carbohydrates, the carbs in oatmeal provide energy and make you feel fuller for longer. Prebiotics are nondigestible fibers that support the growth of those microorganisms.

Synbiotics refer to the combination of both probiotics and prebiotics. Uses : Supplementation with synbiotics for three months increased the abundance of beneficial gut bacteria in people who are overweight or obese. Inulin , a type of fiber extracted from chicory, is a prebiotic that had the following effects in people with type 2 diabetes:.

However, the effects of inulin on weight and satiety in people who are overweight or have obesity but do not have diabetes are unclear. Dosage : The following dosages have been used in clinical studies.

Side effects : Some side effects of probiotics and prebiotics include the following. Precautions : Some probiotics have caused infections in people with a compromised immune system. Before taking probiotics, talk with your healthcare provider if you have a weakened immune system.

Probiotics and prebiotics are safe during and after pregnancy and lactation. Interactions : Antibiotics can decrease the effects of probiotics. As such, take probiotics at least two hours before or after antibiotics.

Green tea contains the catechin potent antioxidant epigallocatechingallate EGCG and caffeine. Uses : Green tea has been shown to have the following effects. The caffeine in green tea has been proposed to contribute to the following:.

Dosage : Green tea extract doses range from to mg per day by mouth. As green tea contains caffeine, it is advised that you limit your caffeine intake to no more than about mg if you are pregnant or breastfeeding. Side effects : No side effects were reported in the studies.

Precautions : Green tea may increase the risk of congenital disabilities caused by folic acid deficiency. Tea can also decrease iron absorption. You may want to avoid drinking it with your meals. Liver problems have been reported with using green tea extract in pill form.

If you have liver disease, consult a healthcare provider before taking products with green tea extract. Interactions : Green tea and EGCG have decreased intestinal absorption—and thus, the therapeutic effects of—some of the following drugs.

Animal studies indicate that green tea extract and EGCG increase the extent of absorption of the following drugs:. However, human studies are needed to confirm these results. ALA is an antioxidant fatty acid that helps the body make energy from sugars. Uses : Preliminary evidence suggests ALA had the following effects.

Dosage : The dose of ALA ranges from to 2, mg per day by mouth. Side effects : Some of the side effects of ALA are as follows. Precautions should be taken in the following instances.

Interactions : ALA may interact with the following medications. Conjugated linoleic acid CLA is a polyunsaturated fatty acid found in the following foods:.

Uses : A review suggested CLA had the following effects. While the effect of CLA on appetite is unclear, a review of a group of studies indicated that taking 3.

Overall, early evidence suggests that CLA could be used for treating obesity in addition to dietary modification. However, further research in humans is needed to confirm the results.

Dosage : The dose used in clinical trials ranges from 1. Side effects : Most reported side effects were gastrointestinal side effects. Precautions : Caution should be taken in people with the following conditions or characteristics.

Interactions : Until more research is done on the drug interactions with CLA, it is unclear how CLA interacts with prescription and nonprescription medications. Uses : Besides other amino acids in whey protein, tyrosine has had the following effects. However, outcomes from the study above are limited because it was conducted in only eight females with obesity.

Further studies with a larger sample size and a more diverse population are needed. Dosage : The specific amount of tyrosine was not explicitly stated in the study, but the dose of the whey protein powder was 45 g dissolved in milliliters mL of semi-skim milk.

More specifically, mL of the drink was given by mouth three times every five minutes. Interactions : Caution should be taken if you take the following medications. Uses : Bitter orange Citrus aurantium contains a chemical compound called p-synephrine, which is known to have the following effects.

Despite its popular use as an over-the-counter weight loss product, the quality of evidence is low to support the use of bitter orange for appetite control and weight loss in humans. Dosage : The commonly used doses of p-synephrine range from 25 to mg per day by mouth. Precautions : Some studies have shown that bitter orange increased blood pressure and heart rate with long-term use i.

Caution should be taken if you have high blood pressure, irregular heart rate, or other cardiovascular diseases. The safety of bitter orange is unknown in the context of pregnancy or breastfeeding.

Interactions : Bitter orange contains furanocoumarins, compounds that block the activity of the drug-metabolizing enzyme cytochrome P CYP 3A4. Some studies show that bitter orange juice increases blood levels of drugs, such as Neoral cyclosporine and Invirase saquinavir , broken down by the CYP3A4 liver enzyme.

DHEA is a hormone produced by the adrenal glands and the liver. It serves as a precursor to sex hormones. DHEA dehydroepiandrosterone and 7-keto-DHEA are related but different. A limited number of studies suggests that 7-keto-DHEA , a form of DHEA, decreased body fat in people who are overweight or obese.

The mechanism behind the weight loss effect of 7-keto DHEA is due to its thermogenic effect, resulting in increased energy expenditure and increased metabolic rate.

The dose of 7-keto DHEA used in clinical trials is mg per day by mouth. Uses : One clinical study suggested DHEA favorably impacted body composition. Dosage : One study used mg per day of DHEA.

Dosages may range between 25 mg and mg per day. Using DHEA at high doses i. Precautions : Caution should be taken in the following situations. Interactions : DHEA may interact with some of the following medications.

Some supplements that interact with DHEA include, but aren't limited to, the following:. In the United States, the Food and Drug Administration FDA does not regulate supplements the way it regulates prescription drugs.

That means some supplement products may not contain what the label says. When choosing a supplement , look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist RD or RDN , or pharmacist.

There are no miracle dietary supplements that help with weight loss. Furthermore, weight loss supplements have been found to be contaminated with dangerous substances. Their use is generally not advised. A sustainable approach to weight management best involves a balanced diet and getting regular exercise that you enjoy.

Ephedra also known as má huáng is a stimulant that promotes weight loss by increasing thermogenesis and suppressing appetite.

However, the Food and Drug Administration FDA banned the use of ephedra in dietary supplements due to safety concerns. With the removal of ephedra from the market, bitter orange is commonly used as a substitute for ephedra due to the structural similarity between p-synephrine and ephedrine, the main component in the herb ephedra.

Despite the similarity in structure, p-synephrine acts differently from ephedra. Weight loss supplements can have side effects and interact with prescription drugs, over-the-counter drugs, and other dietary supplements. Additionally, some products might be adulterated or tainted with prescription-drug ingredients.

The best way to manage weight is to incorporate a healthy eating plan and moderate physical activity. A healthy dietary pattern includes a variety of vegetables, fruits, and proteins and limits foods and beverages high in added sugars, sodium, and trans fats.

Stress causes increased cortisol a stress hormone secretion which promotes increased food intake, especially intake of sweet and nutrient-poor foods.

Therefore, increased stress may increase the risk of obesity and other health problems like high blood pressure, heart disease, and diabetes. Some ways to manage stress include getting regular exercise , engaging in relaxing activities e. Stuby J, Gravestock I, Wolfram E, et al.

Appetite-suppressing and satiety-increasing bioactive phytochemicals: A systematic review. Mathews NM. Prohibited contaminants in dietary supplements.

Sports Health. Commission on Dietetic Registration. CDR'S Interdisciplinary Obesity and Weight Management Certification. Academy of Nutrition and Dietetics. Back to Basics for Healthy Weight Loss. Eat Right for Life.

Food and Drug Administration. CFSAN Adverse event reporting system CAERS. Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults.

J Adolesc Health. doi: Erdogan A, Rao SS, Thiruvaiyaru D, et al.