Whether you aim to lose weight, or have another related purpose in mind such as overall physical fitness, you could be someone who wishes to reduce your appetite in order to eat less. Here, we take a quick look at appetite and overeating, and then we discuss five of the best supplements that can help to appetite in a healthy manner.
Healthy Appetite and Food Cravings
It is normal for you to feel hungry when the body craves food, and then for your hunger to subside when the stomach is full. However, this is not the eating pattern that many people maintain. Instead, many individuals overeat. Some people experience cravings for particular foods, often sugary foods, and end up eating them frequently and to excess. Some might even experience food addiction, which is a very common causal factor for obesity. These issues can develop for various reasons, including behavioral conditioning, easy access to food, and stress/emotions.
Reducing appetite and food cravings is one of the primary means to combat the pattern of overeating. Yes, that is easier said than done, but it can be done. One way to do this is by eating nutritionally balanced meals. Practicing mindful eating, taking steps to reduce stress, and drinking water before meals are also recommended ways to reduce hunger. The use of dietary supplements is another nutrition-based way to help manage hunger and food cravings.
5 Supplements to Reduce Food Cravings
A number of supplements have properties which can mitigate unwanted cravings. These are most effective when taken in the context of maintaining a nutritious and balanced diet, and not instead of one. Here are five (two of them in tandem) of the most ideal supplements for reducing cravings:
5-HTP, short for 5-hydroxytryptophan, is a compound that is converted into serotonin in the brain. Research shows that this mechanism can suppress appetite. Some studies show that 5-HTP could specifically help obese individuals by increasing feelings of fullness. 5-HTP is derived from the plant Griffonia simplicifolia.
Fenugreek is a fibrous herb. It contains both soluble and insoluble fiber, which can increase feelings of fullness and reduce hunger. Studies have confirmed that fenugreek reduces hunger, and can lead to a reduced inclination to eat. As part of the legume family of plants, fenugreek seeds are the most harvested part of the plant for food purposes. An oral capsule containing concentrated fenugreek fiber is one of the best ways to take in fenugreek, in order to promote fullness and reduce hunger.
Psyllium is another plant-based fibrous supplement, and it works a little differently than fenugreek. Psyllium is a soluble fiber which, once consumed, forms a gel-like substance in the gut when combined with water. For this reason, psyllium powder should be mixed with a generous amount of water when consumed). This promotes feelings of fullness, and can thereby decrease appetite. Psyllium has an additional benefit of alleviating constipation, so it should be taken carefully.
Calcium and Vitamin D taken together can help to reduce appetite, because calcium increases the secretion of appetite-reducing hormones called incretins. Vitamin D helps because it increases calcium absorption. A complex supplement containing both calcium and vitamin D, alongside other minerals, is ideal.
Consider all five of these supplements if you are looking to reduce hunger and food cravings, no matter your reasons for doing so, and even if some of these natural remedies are often promoted for their health benefits in other areas not related to appetite or food cravings. It is recommended that you consult your healthcare provider before taking a dietary supplement, since some supplements can interact with certain medications.