14 Natural Appetite Suppressants That Help You Lose Weight

1. Water

One of the best ways to keep you feeling full is to stay hydrated. Your body is made up of up to 60%water, and hydration is vital to keep it functioning at its best. In addition, drinking water before a meal can help you reduce your appetite and help you eat less.

2. Celery

Filling up on fiber is a great way to suppress your appetite and combat hunger pangs. Raw vegetables like celery are a great source of fiber. Celery has the added benefit of being low in calories and rich in water content, which makes it an excellent snack if you are trying to lose weight.

3. Chia seeds

Chia seeds are hailed as a superfood for a reason. These tiny seeds are incredibly nutritious and are full of fiber, protein, antioxidants, good fats (such as omega-3 fatty acids), vitamins, and minerals. Due to their high fiber content, chia seeds are effective in suppressing appetite. 

4. Almonds

Almonds are a good source of fiber, good fats, and protein, all of which keep you feeling full for longer. Since they are fairly high in fat, however, you should consume them in moderation.

5. Oatmeal

Oatmeal is another excellent source of fiber, helping to slow digestion and prevent blood sugar spikes. Studies have shown that people who eat oatmeal tend to be healthier and have a lower body weight than those who don't. 

6. Protein

Eating more protein can lead to higher satiety, weight loss, fat mass decrease, and/or the retention of lean mass. Protein can help keep your appetite under control by satisfying your hunger for longer. Examples of high protein foods include eggs, beans, lean meats, and soy products.

7. Garlic

Oligofructose, a form of prebiotic fiber found in garlic, can influence ghrelin, a hormone linked to increased sensations of hunger. According to one study, people who took an oligofructose supplement for 12 weeks experienced lower levels of ghrelin and increased levels of the hormone peptide YY, which encourages satiety after eating.

8. Fenugreek

Fenugreek extract can lower dietary fat consumption due to its high fiber content. It is often used as a seed or ground up into a powder. Fenugreek seeds can be eaten as an empty-naptime snack, added to homemade sauces, or used to season side dishes.

9. Dark chocolate

According to one study, participants who ate dark chocolate (70% cocoa) were noticeably more satisfied and less hungry than participants who ate milk chocolate. This may be due to the presence of stearic, which may slow digestion and prolong feelings of satiety. 

10. Green tea

Green tea has been shown to help with weight loss. In one study, participants who were given green tea over 12 weeks lost more weight than those who were not given green tea. Green tea is also high in epigallocatechin gallate (EGCG) and caffeine, which have been shown to reduce hunger and boost metabolism.

11. Yerba mate

Yerba mate is known for its energy-boosting effects and may help reduce hunger by increasing levels of glucagon-like peptide 1 (GLP-1) and leptin in the body, which help regulate appetite. 

12. Glucomannan

Glucomannan is a type of fiber formally classified as a water-soluble polysaccharide. It comes from the konjac plant and reduces appetite by absorbing water and taking up space in the stomach. Glucomannan can be taken as a supplement. 

13. L-glutamine

L-glutamine is an amino acid that can be found in many foods, especially those that come from animal sources such as meat and eggs. It is frequently used as a supplement to reduce sugar cravings. L-glutamine has been associated with decreased gastric ghrelin release (a chemical in the gut that regulates appetite), which may help decrease overall appetite.

14. Caralluma Fimbriata

Caralluma Fimbriata is an herb that has been used for many years to reduce appetite, promote endurance, and speed up metabolism. It has been found that this herb works by increasing the levels of serotonin in the brain, which suppresses appetite.