A high-fiber diet is linked to weight control, yet most Americans do not get enough fiber from food, which is between 20 and 35 g daily for adults, notes Harvard School of Public Health. Taking natural diet pills can help you meet this recommendation and curb your appetite. However, consult your doctor before taking weight loss supplements, especially if you're breastfeeding or have a medical condition.
Glucomannan
The fiber glucomannan found in some natural diet pills comes from the tuber of the Amorphophallus konjac plant, which is a staple in the Japanese diet. It swells to 17 times its original volume when it comes into contact with water, taking up more room in your stomach and helping to curb your appetite. Look for brands that contain pure glucomannan rather than those that have fillers, such as magnesium stearate. Do not take glucomannan before going to bed or if you have swallowing problems.
Psyllium
Psyllium fiber comes from the husk of seeds of the Plantago ovata shrub-like herb. Like glucomannan, psyllium swells when mixed with water. Several studies, including one published in the April 2010 issue of the "Journal of Nutrition," found that taking meals with psyllium fiber reduced feelings of hunger after eating a meal. Psyllium also had other beneficial effects, such as reducing post-meal blood glucose and insulin levels. Keeping insulin levels stable enhances weight loss as insulin promotes fat storage in the body.
Side Effects
If you're not used to getting your daily dose of fiber, suddenly increasing it in your diet can lead to symptoms such as gas, bloating and stomach cramps. Take the lowest recommended dose of any natural diet pill you take. Also, you need to increase the amount of water you drink to prevent constipation. Water also helps fiber to bulk up, which makes it more effective at curbing your appetite. Take natural diet pills containing fiber with at least 8 oz. of water.
Alternatives
Diet pills aren't the only options for controlling your appetite naturally. One of your best bets is getting more sleep. During sleep your body produces more of the appetite-suppressing hormone, leptin. Aim to get seven to nine hours of sleep each night. Also, consume fiber in food instead of getting it in pill form. Rich sources of fiber include fruits, vegetables, whole grains, nuts and seeds. Finally, thirst is often mistaken for hunger. When you feel hungry, try drinking one to two glasses of water to see if your hunger subsides. Also, drink two glasses of water before each meal to increase satiety and reduce your calorie intake during the meals.
References
- Harvard School of Public Health: Fiber: Start Roughing It!
- "The Women's Health Perfect Body Diet"; Cassandra Forsythe; 2008
- Health Canada: Health Canada Advises Canadians that Natural Health Products containing Glucomannan May Cause Serious Choking if Used with Insufficient Fluid
- University of Maryland Medical Center: Psyllium
- "Journal of Nutrition"; A Psyllium Fiber-Enriched Meal Strongly Attenuates Postprandial Gastrointestinal Peptide Release In Healthy Young Adults; L.J. Karhunen; April 2010
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
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