The struggle to lose weight has given rise to an industry of all sorts of pills claiming to be appetite suppressants.
While some of these over the counter solutions do work, they contain caffeine, which can interfere with your sleep or make you jittery.
That’s people have turned to the much-safer natural appetite suppressants, which do no harm to your health.
Below are natural appetite suppressants without caffeine you can use to curb hunger for good.
Natural Appetite Suppressants without Caffeine
An apple a day keeps the extra calories away. Apples have the perfect combination of fiber low calories and zero caffeine.
One of the main reasons why people keep eating even when they are no longer hungry is the texture of their food which encourages them to eat more.
You can hardly chew apples hurriedly and as such, it makes you more mindful of how much you are eating.
2. Cayenne Pepper
Cayenne pepper is one of the most effective natural appetite suppressants without caffeine. A study found out that adding this spice to your food will help you eat up to 60 calories less in the next meal.
You can only imagine how many fewer calories you will consume if you make it an integral part of your meals. Better still, this powerful spice also speeds up your metabolism.
Water is the ultimate natural appetite suppressant. And that’s why every effective weight loss plan out there encourages you to drink more water.
Do you know that most of the time you feel hungry, you are actually just thirsty? Drinking water saves you from unnecessary eating.
More so, taking water helps you eat up to 75 calories less in your next meal. Drinking 1 or 2 glasses of water before meals has also been shown to suppress appetite.
4. Sweet Potatoes
You can have your sweet potatoes roasted, boiled, grilled or even incorporated in your pastries.
The starch that makes up sweet potatoes, unlike other starches, is not broken down quickly.
Therefore, once you eat it, it keeps you fuller for much longer, thus preventing you from indulging in extra calories.
5. Dark Chocolate
If you have to eat chocolate at all, take dark chocolate. Dark chocolate ranks as one of the most effective natural appetite suppressants without coffee.
Pick chocolate that is made up of at least 70% cocoa. This kind of chocolate is bitter but it will not increase hunger after you eat it.
Dark chocolate also contains stearic acid, which leads to slower digestion of food. As a result, you won’t feel hungry between meals.
Fish should be in your diet for many reasons. For one, being a protein, you can almost be certain that it will keep you satisfied for a longer time.
Increase your intake of salmon, tuna or herring. These fish allow your body to produce leptin. Leptin is the hormone that signals your brain that you’re full.
In your quest for natural appetite suppressants without caffeine, always be on the lookout for foods that regulate your blood sugar.
Foods that cause it to spike, like processed carbs, will make you hungry all the time. While goods that regulate blood sugar, make it much easier to suppress appetite.
Research has proven that cinnamon regulates blood sugar levels. You can bake with it, have it in your beverages, sprinkle a good amount over your food – the options are limitless.
8. Fiber Supplements
You probably know that eating high-fiber foods will curb your appetite but have you tried fiber supplements.
According to this study, taking glucomannan supplements can increase your satiety and speed up weight loss.
You can also give these other fiber supplements a shot and see what works best for you.
There is a good reason oatmeals are a popular breakfast food. It is high fiber and low in calories.
Just like the apple, chewing it in itself is a workout. Once it gets to the stomach, digesting it takes much longer thanks to the fiber content in it. The fiber also makes digestion more efficient, again delaying hunger.
In one study, participants ate a regular breakfast or an oatmeal breakfast. Those who ate the oatmeal took longer to feel hungry and when it was time to eat, they consumed fewer calories.
Avocado is healthy to a fault and laden with just the right kind of fats that will satisfy you.
A study in the Nutrients journal on 31 obese men has pointed to avocado’s ability to suppress appetite and increase meal enjoyment. Those who were fed avocado took much longer to feel hungry, as opposed to those who did not.
Take care though, avocadoes are immensely delicious and you might overindulge. Be very mindful of your portions.
When it comes to nuts, a little goes a very long way. Nuts have the right kinds of fats, a lot of fiber, vitamins, essential minerals and nutrients.
If you have strong cravings, just a few nuts will keep you in check until the next mealtime.
What’s more, there are so many nuts to choose from, so if you do not fancy peanuts, you can choose from hazelnuts, almonds, cashew nuts and many more.
Keep in mind nuts are high in calories so eat them in moderation.
12. Flax Seeds
Flax seeds are rich in omega-3 acids, plenty of fiber, and protein. Consuming a small amount can suppress your appetite for hours.
A study that appeared in the American Journal of Physiology showed flax seeds can help manage diabetes and improving blood glucose.
The Bottom Line
Most of the effective suppressants out there contain caffeine. Besides being highly addictive, caffeine has the potential to cause health problems that will do you more harm than good.
It is safer to take natural appetite suppressants without caffeine so as not to interfere with the normal functioning of your body.
Surprisingly exercise is also a natural appetite suppressant. But you have to do short workouts (workouts longer than 30 minutes may increase your appetite).
These 28 home workouts are ideal for suppressing appetite because they only take 15 minutes and they burn lots of calories.[related_posts_by_tax posts_per_page="4"]