Keeping your appetite under control can make dieting easier and more effective. Unfortunately, many prescription and over-the-counter appetite suppressants can bring on unwanted side effects. If you want to curb appetite naturally, consume a healthy diet rich in fiber and adequate in dietary protein. Additionally, you may want to consider including supplemental fish oil to your reduced-calorie diet.
Background
Fish oil is a unique fat found only in fish and other marine life. Fish oil is generally rich in omega-3 fatty acids. However, the pair of omega-3 fats found in fish oil -- eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA -- are especially potent. The functions of omega-3 fats in the body include the formation of cell membranes, the production of immune cells and helping your body manage blood cholesterol levels. Omega-3 fats may also affect your body's appetite regulation systems.
Research
A research study conducted by scientists from the University of Navarra and published in the November 2008 edition of "Appetite" investigated the effects of a diet rich in fish oil on appetite and weight loss. A group of 200 volunteers were asked to cut calories over an eight-week period. One group was asked to include at least 1,300 mg of dietary omega-3s to their diet every day. At the end of the study, the fish oil group lost more weight and reported less hunger than those who ate a low-omega-3 fat diet.
How It Works
The aforementioned "Appetite" research study notes a number of potential mechanisms behind how fish oil may curb appetite. Blood samples taken during the research showed that omega-3 fats reduced levels of the hunger-boosting hormone ghrelin. Ghrelin is a hormone produced by the stomach that makes you hungry. The authors also note that omega-3s may affect hunger and appetite signaling in the brain. However, no research has directly investigated the effects of fish oil on appetite biology.
Considerations
According to the University of Maryland Medical Center, fish oil may interfere with certain medications. For example, fish oil may increase the effects of blood-thinning medications. As with all dietary supplements, talk to your doctor before taking them. Also, certain brands of fish oil contain high levels of environmental contaminants, including mercury. Choose fish oil that has been purified of heavy metals and other toxins.
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