What Are Appetite Suppressants
The road to six-pack abs, a chiselled jawline and enviable muscle definition never did run smooth. While you may be slaving away at the gym, you need to remember this formula – 30% gym, 70% diet. That’s right ladies and gentleman, if your diet isn’t full of nutritious foods that fuel your body, it pretty much eradicates all of your hard work.
Of course, there are times where you just want to eat. It might be after you’ve eaten your five or six balanced meals a day, sheer boredom, or just eating for eating’s sake (which throws a spanner in the works if you’re counting your macros).
It’s all about keeping your ‘hunger hormones’ (ghrelin and leptin) nice and balanced. They rise and fall depending on how much you’ve eaten, your mood, stress levels, sleep, genetics, current weight and inflammation. There’s quite a lot involved when it comes to regulating your appetite, but thankfully, this is where appetite suppressants come in.
What Are They?
The clue is in the name. An appetite suppressant helps to curb your appetite, so you don’t feel hungry, and go looking for snacks or treats.
How Do They Work?
An appetite suppressant works by triggering hormonal responses that tells your brain that you’re full. It increases serotonin, which is responsible for your mood and sleep pattern, as well as your appetite. Essentially, an appetite suppressant makes you feel full, and if you’re full, you’re less likely to go looking for another slice of pie.
What Ingredients Should I Be Looking Out For?
If you’re looking for a natural appetite suppressant, here are a few key ingredients to look out for
- Green tea (800 to 900ml daily, spread over three cups a day or 250mg in supplement form. Helps with metabolism and regulating appetite hormones)
- Glucomannan – A natural dietary fibre taken from the root of the Konjac plant, it gently works in the stomach to provide a feeling of fullness – One of the most clinically studied and effective of all natural appetite suppressants.
- Saffron (30mg daily for up to eight weeks. Increases serotonin levels, leads to reduced snacking and a better mood!)
- Grapefruit oil (Apply to your wrists, temples and underneath your nose). The smell alone stimulates ghrelin-induced feeding (when you have cravings) making you feel fuller. Opt for the fruit itself to enjoy its antioxidant and anti-inflammatory properties. It helps to maintain blood glucose levels, which curbs caffeine or sugar cravings.
- Citrus fruits – oranges, lemon, limes or grapefruit (The scent helps reduce cravings for sweets and improves your mood, reducing the likelihood of emotional eating)
- Spicy food and spices – cayenne and black pepper, turmeric, ginger, cinnamon and hot chilli peppers. (Ginger in particular helps fight off intense cravings whilst researchers found that hot chilli peppers activate a nerve in the stomach that tells your body that it’s full. Also, because spicy foods usually leave your mouth on fire and your nose running, it slows down how quickly you consume your food, so your brain has time to register once your belly’s had enough.)
All you have to do is keep your eye out for foods and supplements containing some of these ingredients, drink plenty of water, sleep and eat well and keep stress at bay. You’ll be well on your way to the body of your dreams.