Adhering to a reduced calorie diet is essential for fat loss. But cutting calories can increase hunger pangs, which only makes dieting harder. Research suggests that certain supplements are effective for decreasing you appetite, helping you to reduce your calorie intake and thereby enhancing weight loss. Consult your health care provider before taking any supplements.
Whey Protein Powder
Whey protein may decrease appetite. In an Australian study, healthy, lean men consumed either whey protein, tuna, turkey or egg meal and then were offered a buffet meal four hours later. The researchers reported in the May 2010 issue of the "British Journal of Nutrition" that the whey protein group ate fewer calories at the buffet meal compared to those who ate the other protein meals. Researchers concluded that whey protein significantly blunted hunger.
Spinach Extract
Spinach extract contains compounds called thylakoids, which might suppress appetite by inhibiting the digestion of fat. This in turn increases satiety. Lead investigator Charlotte Erlanson-Albertsson and researchers from Lunds University randomly assigned rats a high-fat diet with or without thylakoids. They discovered that rats with thylakoids ate less compared to rats without thylakoids.
5-HTP
Researchers from the University of Rome in Italy investigated the impact of 5-hydroxy-tryptophan, or 5-HTP, on energy intake in overweight, noninsulin-dependent diabetic patients. The scientists found that subjects receiving 750 mg of 5-HTP for two weeks decreased their calorie intake, especially from carbohydrates, compared to those consuming a placebo.
Capsaicin
Red pepper contains the chemical compound capsaicin, which might reduce appetite, according to a study conducted by lead researcher Mayumi Yoshioka and colleagues from the University of Tsukuba. They discovered that subjects eating a breakfast with red pepper ate less at lunch and dinner compared to those consuming a breakfast without red pepper. These results suggest that red pepper decreases appetite.
References
- "British Journal of Nutrition"; The Acute Effects of Four Protein Meals on Insulin, Glucose, Appetite and Energy Intake in Lean Men; S. Pal and V. Ellis; 2010
- Nutra Ingredients: Spinach Extract Could Suppress Appetite, Tackle Obesity
- "International Journal of Obesity; Effects of Oral 5-hydroxy-tryptophan on Energy Intake and Macronutrient Selection in Non-insulin Dependent Diabetic Patients; C. Cangiano et al.; 1998
- "British Journal of Nutrition"; Effects of Red Pepper on Appetite and Energy Intake; M. Yoshioka et al.; 1999
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