Low levels of adiponectin have been tied to problems like insulin resistance, metabolic syndrome and increased inflammation. EGCG , the most abundant green tea catechin and a powerful bioactive constituent, has also been shown to act like a cancer-fighting compound and promote thermogenic activities in studies.

Therefore, it may help decrease fat cell proliferation and help burn body fat for energy. Although not every study has shown it can promote weight loss, green tea seems safe for most adults to take up to — milligrams daily. If you do take it, be on the lookout for side effects such as headaches, signs of hypertension, constipation or possibly increased symptoms of urinary tract infection.

Some research suggests that taking certain saffron extracts can have positive effects on mood regulation by increasing endorphin and serotonin levels.

Saffron seems to help reduce snacking and can cause an elevated mood, which has been shown to help improve symptoms of depression, emotional eating and PMS after about six to eight weeks of treatment. In fact, certain studies have found that saffron extract can work almost as well as taking a low-dose prescription antidepressant drug such as fluoxetine or imipramine.

It can possibly decrease fatigue during exercise and help with increasing energy expenditure. To get the antidepressant benefits of saffron, start with the the standard daily dose of 30 milligrams, used for up to eight weeks. Grapefruit may help lower cravings, stimulate the lymphatic system and give you a mild dose of uplifting energy.

Here are several findings from a number of studies about how grapefruit essential oil might promote weight loss :. Certain studies have shown that just three minute exposures to grapefruit essential oil each week helped participants suppress their appetites and practice healthy diet habits like slow, mindful eating.

Dietary fibers, whether from food sources or in concentrated supplement form, have been used for hundreds of years to promote fullness, improve gut health and digestive functions, and help maintain strong immunity and heart health.

Despite the fact that fiber intake is inversely associated with hunger, body weight and body fat, studies show that the average fiber intake of adults in the United States is still less than half of recommended levels. What is it about fiber that dulls your appetite?

This makes you feel full for longer so you can manage your calorie intake. Eating a high-fiber diet has even been linked to a longer life span. Aim for at least 30 grams of fiber per day.

Consume more high-fiber foods , including:. Supplements within fiber, such as psyllium husk , can help you meet your needs. Glucomannan is another type of water-soluble dietary fiber found in konjac root that can potentially curb your appetite by filling up your stomach.

Finally, fenugreek seeds , which are rich in fiber and other compounds, have been shown to possibly help with weight management by contributing to fullness. They can also suppress hunger levels, normalize glucose levels and reduce free radical damage associated with aging.

Studies have found that results associated with eating spices like cayenne with high-carb meals indicate that red pepper increases diet-induced thermogenesis heating the body and burning of fat and lipid oxidation.

Other research regarding the effects of capsaicin , the phytochemical responsible for the spiciness of peppers, has shown that this compound can modulate metabolic activities through affecting transient receptors in the digestive system, such as one called TRPV1.

Focus on types like turmeric, black pepper, chili and cayenne pepper. Try adding some to homemade tea or detox drinks, marinades, on top of fish or other proteins, in a stir-fry, on veggies, or in soups. Protein has been found to be naturally filling and also requires the body to work harder to break it down.

Eating plenty of protein can contribute to reduced ghrelin levels , increased thermogenesis and a healthy metabolism — plus it can help build and maintain lean muscle mass, which equates to a healthy body composition.

CLA is even used as weight loss supplement, although findings on its effectiveness have been mixed. Medical News Today only shows you brands and products that we stand behind. Appetite suppressants are foods, supplements, or other methods that stop a person from feeling hungry.

Eating more protein, consuming ginger, and eating mindfully are some tips that may help. Manufacturers of appetite suppressant pills make big claims about the ability of pills to suppress appetite and promote weight loss.

However, the effectiveness of these pills is not known, and according to the National Institutes of Health NIH , they often come with dangerous side effects. Instead, a person can use a range of natural methods to suppress or lose their appetite in a risk-free, healthful way. In this article, we give a list of evidence-based methods that a person can use to suppress their appetite without the need for diet pills.

We also discuss which foods are the best appetite suppressants. A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:. Not all foods satisfy hunger equally.

Compared to carbohydrates , protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer. A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control.

The Dietary Guidelines for Americans recommend the following high-protein foods:. The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.

Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal. Another study , which looked at appetite in 50 overweight females, showed that drinking 1. A soup starter may also quench the appetite.

Research from showed that people reported feeling fuller immediately after the meal if they had a liquid starter. Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day.

Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates. On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at.

More research is needed to identify which sources of fiber are the most effective for suppressing appetite. A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise.

Yerba Maté is available for purchase online. Dark chocolate has been shown to suppresses appetite compared to milk chocolate. One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate.

Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness , possibly because of its stimulating effect on the digestive system. This was a small-scale study, so more research is needed to confirm this effect.

Ginger powder is available for purchase online. Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating. However, dieting does not have to mean going hungry. Food and Drug Administration. CFSAN Adverse event reporting system CAERS.

Or F, Kim Y, Simms J, et al. Taking stock of dietary supplements' harmful effects on children, adolescents, and young adults. J Adolesc Health. doi: Erdogan A, Rao SS, Thiruvaiyaru D, et al. psyllium for chronic constipation. Aliment Pharmacol Ther. Watanabe M, Risi R, Masi D, et al.

Current evidence to propose different food supplements for weight loss: A comprehensive review. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: Protein and exercise.

J Int Soc Sports Nutr. Michos ED, Cainzos-Achirica M, Heravi AS, Appel LJ. Vitamin D, calcium supplements, and implications for cardiovascular health: JACC focus seminar.

J Am Coll Cardiol. Bikle DD. Vitamin D: Production, metabolism and mechanisms of action. In: Feingold KR, Anawalt B, Blackman MR, et al. South Dartmouth MA : MDText. com, Inc. Dietary Guidelines for Americans. Food sources of calcium. Zhu W, Cai D, Wang Y, et al.

Calcium plus vitamin D3 supplementation facilitated fat loss in overweight and obese college students with very-low calcium consumption: A randomized controlled trial [published correction appears in Nutr J. Nutr J. National Institutes of Health Office Of Dietary Supplements. Vitamin D.

Ford AC, Quigley EM, Lacy BE, et al. Efficacy of prebiotics, probiotics, and synbiotics in irritable bowel syndrome and chronic idiopathic constipation: Systematic review and meta-analysis. Am J Gastroenterol. Sergeev IN, Aljutaily T, Walton G, Huarte E. Effects of synbiotic supplement on human gut microbiota, body composition and weight loss in obesity.

Sheyholislami H, Connor KL. Are probiotics and prebiotics safe for use during pregnancy and lactation? A systematic review and meta-analysis. National Center for Complementary and Integrative Health. Lactobacillus acidophilus. Batsis JA, Apolzan JW, Bagley PJ, et al. A systematic review of dietary supplements and alternative therapies for weight loss.

Obesity Silver Spring. Green Tea. Abe O, Ono T, Sato H, et al. Role of - -epigallocatechin gallate in the pharmacokinetic interaction between nadolol and green tea in healthy volunteers.

Eur J Clin Pharmacol. Abdelkawy KS, Abdelaziz RM, Abdelmageed AM, Donia AM, El-Khodary NM. Effects of green tea extract on atorvastatin pharmacokinetics in healthy volunteers.

Eur J Drug Metab Pharmacokinet. Misaka S, Ono Y, Uchida A, et al. Impact of green tea catechin ingestion on the pharmacokinetics of lisinopril in healthy volunteers. Clin Transl Sci. Tan CSS, Lee SWH. Warfarin and food, herbal or dietary supplement interactions: A systematic review.

Br J Clin Pharmacol. Albassam AA, Markowitz JS. An appraisal of drug-drug interactions with green tea Camellia sinensis. Planta Med.

Kucukgoncu S, Zhou E, Lucas KB, Tek C. Alpha-lipoic acid ALA as a supplementation for weight loss: results from a meta-analysis of randomized controlled trials.

Obes Rev. Alpha-lipoic acid. Tang L, Li XL, Deng ZX, et al. J Nutr Biochem. Bessell E, Maunder A, Lauche R, Adams J, Sainsbury A, Fuller NR. Efficacy of dietary supplements containing isolated organic compounds for weight loss: A systematic review and meta-analysis of randomised placebo-controlled trials.

Int J Obes Lond. Ibrahim KS, El-Sayed EM. Dietary conjugated linoleic acid and medium-chain triglycerides for obesity management.

J Biosci. Jaudszus A, Mainz JG, Pittag S, et al. Effects of a dietary intervention with conjugated linoleic acid on immunological and metabolic parameters in children and adolescents with allergic asthma--a placebo-controlled pilot trial. Lipids Health Dis. Published Feb 3. Mądry E, Malesza IJ, Subramaniapillai M, et al.

Body fat changes and liver safety in obese and overweight women supplemented with conjugated linoleic acid: A week randomised, double-blind, placebo-controlled trial. Published Jun Rigamonti AE, Leoncini R, De Col A, et al.

The appetite-suppressant and GLPstimulating effects of whey proteins in obese subjects are associated with increased circulating levels of specific amino acids. Published Mar Agnieszka W, Paweł P, Małgorzata K. How to optimize the effectiveness and safety of Parkinson's disease therapy?

Curr Neuropharmacol. Krishnamurthy HK, Reddy S, Jayaraman V, et al. Effect of micronutrients on thyroid parameters. J Thyroid Res. Published Sep Andersen G, Marcinek P, Sulzinger N, Schieberle P, Krautwurst D. Food sources and biomolecular targets of tyramine. Nutr Rev.

Astell KJ, Mathai ML, Su XQ. A review on botanical species and chemical compounds with appetite suppressing properties for body weight control.

Plant Foods Hum Nutr. Koncz D, Tóth B, Bahar MA, Roza O, Csupor D. The safety and efficacy of citrus aurantium bitter orange extracts and p-synephrine: A systematic review and meta-analysis. Stohs SJ. Safety, efficacy, and mechanistic studies regarding citrus aurantium bitter orange extract and p-synephrine.

Phytother Res. Bitter orange. Costache II, Miron A, Hăncianu M, Aursulesei V, Costache AD, Aprotosoaie AC. Pharmacokinetic interactions between cardiovascular medicines and plant products.

Cardiovasc Ther. Published Sep 2.