One of the most common questions I get asked is if there is any natural appetite suppressant that helps control food cravings. Many times, people who get started on a new nutritional plan where they begin eating healthier foods and start cutting out the junk from their diet, tend to have hunger pangs that set in within the first few weeks of their new regimen. This change from just cutting back on the sugary and fat loaded foods, will cause them to decrease their overall calories and consumption of food. Portion control is very important for long-term weight loss success and transitioning from eating a large quantity of food to smaller portions cause hunger issues with many people. The stomach is very elastic, so it will expand and contract depending on the amount of food that enters it. Adjusting your stomach to handle smaller portions of food takes a little time but it will start to get accustomed to less food and the hunger pangs and any discomfort is only temporary.
In terms of an appetite suppressant, probably the best natural supplement is green tea in my opinion. It contains EGCG (epigallocatechin gallate) which has been shown in studies to reduce appetite along with many other benefits (antioxidant, thermogenic, etc.). Along with supplementing with green tea, there are many ways to combat the issues with associated with hunger pangs. Below are 10 tips to help control hunger and food cravings.
Tip #1: Chew sugarless gum. This is a great way to satisfy the “chewing” instinct and the mind will think its eating.
Tip #2: Drink 2-3 big glasses of water when hunger pangs hit. Water fills up the stomach and makes you feel full.
Tip #3: Do cardio (walking) first thing in the morning on an empty stomach. This is the best way to burn maximum fat.
Tip #4: Eat protein at every meal. Protein is critical for maintaining/building muscle and will keep you full.
Tip #5: Eat 5-6 small meals per day. This is very important because it keeps you satisfied throughout the day.
Tip #6: Avoid simple sugars. Fruit juice and soda will kill any diet plan because they spike insulin and make you hungry.
Tip #7: Eat high fiber foods. Fiber expands in the stomach and makes you feel full. Oatmeal and beans have tons of fiber.
Tip #8: Add some healthy fats. Fat is very satisfying and helps with hunger. Focus on olive oil, salmon, avocados, walnuts.
Tip #9: Eat slowly. Make sure to allow the body/mind time to respond to the presence of food in the stomach.
Tip #10: Choose low-calorie snacks. Air popped popcorn and fat-free Jell-O are great snacks during the day if hunger hits.