5 Best Appetite Suppressants That Actually Work

Hunger is your worst enemy when you’re on a diet. If you’ve ever tried to lose weight, you know the feeling: your stomach is rumbling, your energy decreases, and you can’t focus on the tasks at hand.

You reach out for a cookie or whatever is in the fridge, telling yourself that one bad meal won’t cause any harm. 

A few weeks later, you’re still wondering why your diet isn’t working. The problem is that you haven’t had just one bad meal, but several. Those extra cookies and snacks can ruin months of hard work. 

That’s where a natural appetite suppressant can help. 

Certain foods and spices can improve appetite control, making it easier to stick to your diet. Some also curb cravings and reduce the desire for late-night snacking. 

We’re not talking about exotic foods that cost an arm and a leg. In fact, you might already have some of the best natural appetite suppressants in your fridge. Think protein, fats, and fiber. 

But do you really need an appetite suppressant? What causes hunger pangs in the first place? Let’s find out! 

How Your Hormones Affect Appetite

Hunger pangs can ruin your best intentions to slim down. That insatiable hunger you feel before bedtime or after work can make it difficult to eat clean and stick to your calorie goals.

You might find yourself daydreaming about pizza, ice cream, chips, and other goodies despite eating more than enough throughout the day. 

From stress and hormonal imbalances to certain medications, hunger pangs can have a multitude of causes. Perhaps you don’t get enough protein and fiber in your diet. Or maybe you’re confusing thirst for hunger. 

If you’re constantly feeling the urge to eat, your hormones might be the culprit. 

Cortisol, the stress hormone, regulates appetite and food preferences, according to a 2018 review published in the journal Obesity. 

Elevated cortisol levels promote binge eating and emotional eating while triggering cravings for high-calorie foods. Ghrelin, leptin, and other hormones that influence appetite play a role too. 

Research Study

A study cited in the above review assessed the effects of Ashwagandha, an adaptogenic herb. Subjects who took this supplement experienced less stress and fewer food cravings. Additionally, their cortisol levels and body weight decreased. 

Researchers have also analyzed the connection between leptin, ghrelin, insulin, and appetite. Individuals with the highest ghrelin levels experienced significantly more cravings. 

Ghrelin, the so-called hunger hormone, promotes reward-driven eating behaviors and increases the urge to eat fatty and sugary foods. As the scientists point out, ghrelin levels increase before a meal and during fasting. 

Low levels of leptin, the satiety hormone, contribute to hunger and food cravings too. About 5% of obese individuals are deficient in leptin, reports the International Journal of Pediatric Endocrinology. 

Certain lifestyle factors, medicines, and health conditions can disrupt your hormonal balance. These issues may be to blame for your insatiable hunger. 

What you eat has a direct impact on the hormones that regulate appetite, meaning that you may be able to control hunger and cravings through diet. 

Hormones and Hunger: A Quick Breakdown 

Sometimes, will power is powerless when it comes to clean eating.

Your hormones can make or break your weight loss efforts. As mentioned above, the mechanisms behind hunger and cravings are strongly tied to your hormonal balance. 

Feeling confused? Here’s a quick breakdown of the relationship between hunger and hormones: 

Hunger pangs and cravings tend to occur when your body produces too much or too little of these hormones. Even the slightest imbalance can derail your diet and stall weight loss. 

What Can You Do About It? 

Hormone production depends on dozens of factors, from what you eat to how much you sleep. Even though you don’t have full control over your hormones, you can bring them back into balance through lifestyle changes. 

Let’s take leptin, for example. Low levels of this hormone may affect satiety signals, increase the release of insulin and contribute to weight gain. 

According to a review featured in The Journal of Clinical Investigation, leptin production decreases during dieting and fasting, which in turn, may increase hunger and food intake. That explains why you’re always hungry while on a diet. 

Furthermore, low leptin levels may affect immune function and slow down your metabolism. 

Luckily, there are a few things you can do to bring your leptin levels back to normal: 

• Engage in regular exercise
• Get more sleep
• Keep your insulin levels stable
• Steer clear of inflammatory foods 

Physical activity, for instance, has been shown to improve leptin sensitivity and prevent diet-induced obesity while increasing fat burning. 

Some foods are more effective at suppressing appetite — and increasing leptin — than others. But we’ll discuss that later. 

In addition to changing your diet, consider using a natural fat burner.

Vintage Burn™, our signature thermogenic formula, contains raspberry ketones, caffeine, garcinia, and other natural compounds that reduce hunger and improve appetite control. 

Caffeine, for example, is clinically proven to reduce food intake when consumed 30 minutes to four hours before a meal. Garcinia cambogia, one of the key fat-burning ingredients in our formula, has been shown to suppress appetite, increase leptin levels, and reduce the feelings of hunger.

Choose an Appetite Suppressant That Works 

Weight loss is a billion-dollar industry. More than 15% of Americans have used slimming pills at some point, according to the National Institutes of Health. Yet, more than two-thirds of U.S. adults are considered obese or overweight. 

Nowadays, we have access to more weight loss products than ever before, but how many actually work? 

Back in the Golden Era of Bodybuilding, athletes didn’t have access to all as much of these products as we do today. They controlled their weight mostly through diet and training — and had fantastic results. 

The ketogenic diet, for example, has been around for decades. Clinical research supports its efficacy in the long-term. Hunger and cravings, though, can make it hard to stick to your diet and get ripped to the bone. 

That’s where fat burners and natural appetite suppressants can help. But not all of them work. 

1. What to Look for in a Natural Appetite Suppressant

The key is to choose a formula containing ingredients that serve your purpose.

If you’re struggling with constant hunger, look for products made with caffeine, capsaicin, CLA, fiber, chromium, or garcinia cambogia. Some of these compounds also occur naturally in food. 

Protein, for example, inhibits hunger and promotes satiety, as noted in a recent review published in the journal Nutrients. 

When combined with dietary fiber, it becomes even more effective at suppressing appetite. In fact, protein is considered the most satiating nutrient. 

One way to curb hunger is to fill up on poultry, lean meat, eggs, low-fat dairy, and other high-protein foods. Serve them with leafy greens, quinoa, beans, lentils, and other foods rich in fiber to get full quickly. 

Another option is to drink protein shakes between meals. This strategy can make it easier to reduce your food intake without feeling hungry or deprived.

Ideally, choose a mix of slow- and fast-digesting protein, such as Vintage Brawn™, to fuel your muscles over several hours and stay full longer. 

Let’s cut to the chase and break down the best natural appetite suppressants. Some might surprise you!

2. Greek Yogurt — The High-Protein Snack You’re Not Getting Enough of

Rich in protein, Greek yogurt fills you up quickly and curbs appetite. With its thick, creamy texture, it can replace mayo and dressings in most recipes. Plus, it makes a great low-carb snack. 

It’s the protein in yogurt that inhibits hunger, acting as a natural appetite suppressant.

In one study, subjects who increased their protein intake by 15% consumed about 441 fewer calories per day and lost over 10 pounds, including 8.1 pounds of fat within 14 weeks. 

What’s interesting is that they were allowed to eat as much as they wanted during the study. Yet, they ended up eating less and losing weight. 

As the researchers point out, protein aids in fat loss in two ways. First of all, it boosts energy expenditure aka metabolic rate due to its thermogenic properties.

Second, it increases satiety to a greater extent than fat and carbs. 

Greek yogurt isn’t the only source of protein, though. Chicken breast, steak, cottage cheese, fish, seafood, Icelandic yogurt, and protein shakes are all a good choice. 

3. Leafy Greens Improve Appetite Control

Bodybuilders and fitness competitors swap starches for leafy greens when cutting — and it makes perfect sense. 

Leafy green vegetables are high in water and fiber and low in calories. Most varieties provide fewer than 50 calories per cup. 

Kale, for example, is 90% water and has just 7 calories per cup. Its carb content is low too — about 0.03 grams of net carbs and 0.9 grams of fiber. This means you can eat a bunch of it anytime throughout the day. 

The same goes for raw spinach. This popular veggie is more than 91% water and provides 7 calories per cup. Iceberg lettuce is over 95% water and delivers just 8 calories in one cup. 

These veggies increase meal volume, leading to greater satiety. A clinical trial published in the Journal of the Academy of Nutrition and Dietetics confirms these findings. 

The study participants were asked to start their meal with a big low-calorie salad containing celery, tomatoes, lettuce, cucumbers, and other vegetables, followed by a pasta dish.

Those who ate a large salad (10.5 ounces) before the main course consumed 12% fewer calories. 

Another study, which was featured in the journal Appetite, reported similar results. As the scientists note, vegetables curb hunger and increase the feeling of fullness, making it easier to reduce your energy intake. 

Just beware of dressings and dips. These extras can turn the healthiest salad into a calorie-laden dish. After all, there’s a reason why fast food salads are so high in calories and fat. 

4. Eat Fat to Burn Fat and Stay Full Longer 

Did you check out our blog post — The Keto Diet Basics: Why You Must Eat Fat to Burn Fat? We’re not talking about the keto diet right now, but it’s hard to talk about satiety and appetite control without mentioning fats. 

Dietary fat suppresses hunger and keeps you full longer than carbs. Just think about how you feel after eating an avocado, walnuts, or pumpkin seeds.

You get full a lot quicker than when you eat potato chips or chocolate. 

A recent study published in Food & Function assessed the effects of dietary fat on appetite and energy intake. 

Subjects consumed a serving of bread and 30 milliliters of olive oil, high-oleic sunflower oil, and regular sunflower oil.

The first two types of oil, which are rich in oleic acid, decreased their feelings of hunger, so they ended up eating less at the next meal. 

Another study has found that subjects who added half an avocado to their lunch meal experienced less hunger over the next 3 to 5 hours. The fruit also attenuated the increase in insulin levels after lunch. 

Not all fats are created equal, though. Choose healthy fats to prevent weight gain and plaque buildup. Olive oil and olives, almonds, pistachios, cashews, salmon, tuna, and seeds should come first on your list. 

5. Drink Your Morning Cup of Joe 

Caffeine, the active compound in coffee, curbs hunger and stimulates fat burning due to its thermogenic effects.

Not to mention that it keeps you focused and boosts your energy, which might be exactly what you need before hitting the gym. 

We’re not saying that caffeine is a magic fat burner. However, it can facilitate weight loss by keeping your appetite in check. On top of that, there are only 2 calories in one cup of black coffee, so you can enjoy it without guilt.

The fat-burning effects of caffeine are backed up by science. In one study, caffeine ingestion increased metabolism by a whopping 13% and doubled lipid turnover. 

Furthermore, a 2016 review featured in the European Journal of Clinical Nutrition suggests that individuals who drink coffee and caffeinated beverages regularly are more successful at maintaining the lost weight. 

In another study, dieters who consumed 200 milliliters of coffee containing 6 milligrams of caffeine ate less for breakfast and throughout the day compared to those who skipped their morning cup of joe. 

These findings show that caffeine facilitates weight loss and makes it easier to keep the pounds off. 

There’s a catch, though — if you add coffee creamer, butter, heavy cream, sugar, and other extras, you might end up gaining weight. Also, beware of popular combos like coffee and biscuits or other sugary treats. 

6. Psyllium Husk Curbs Hunger Instantly

A simple way to curb hunger is to take a tablespoon of psyllium husk in the morning or between meals.

Simply mix it into a glass of water and drink it right away. You can also add psyllium to smoothies, high-protein pancakes and waffles, protein shakes, and more. 

After ingestion, this soluble fiber absorbs water in the digestive tract and forms a gel-like substance. It not only fills you up quickly but may also lower your cholesterol levels and keep you regular. 

Another potential benefit of psyllium husk lies in its ability to reduce insulin and blood sugar levels.

In one study, blood glucose levels decreased by nearly one-third in diabetic patients who consumed 5 grams of psyllium three times per day for six weeks. 

This natural compound slows food digestion, which in turn, may help suppress appetite and prevent blood sugar spikes. In clinical trials, it has been shown to reduce total fat intake and increase feelings of fullness. 

Stop Hunger in Its Tracks with a Natural Appetite Suppressant 

Whether you’re trying to lose five or 50 pounds, an appetite suppressant can make everything easier. Add a fat burner to the mix for faster results. 

As a rule of thumb, fill up on protein, fiber, and healthy fats. Consume high-volume, low-calorie foods to get full quickly. Consider switching to a high-fat diet to have better control over your appetite. 

What are your go-to strategies for dealing with hunger and sugar cravings? Do you take any supplements or natural appetite suppressants? Share your experience below!