The FDA does not regulate appetite suppressants sold at pharmacies and health food stores. This means there's no proof that they work or that they're safe. Some products, like country mallow and ephedra, have been banned by the FDA because of their serious side effects. Others, like guar gum, are likely safe but possibly ineffective. When it comes to safe and effective weight loss, the best appetite suppressants are natural ones.
Fiber
Possibly the simplest and most effective appetite suppressant is fiber. Fiber fills you up but contains few to no calories. As a result, you get full faster and lose weight in the process. A 2007 study published in the "American Journal of Clinical Nutrition" showed that eating as little as 33 g of insoluble fiber caused a significant reduction in appetite. As a result, study participants who ate fiber ended up eating less food than those who didn't take fiber. The participants obtained the fiber from commercial high-fiber cereals such as Fiber One. Other foods high in fiber, such as fruits, vegetables and beans might also be helpful in reducing appetite.
Green Tea
According to MayoClinic.com, green tea extract is a possibly safe supplement to help decrease appetite and increase calorie and fat burning. Green tea extracts are available in capsule and tablet form. You can also buy dry green tea and make your own cup of tea. However, the concentration of green tea you would get from a capsule would be much higher. Research performed at the University of Chicago's Tang Center for Herbal Medicine Research found that rats injected with a green tea derivative lost their appetite and as a result experienced significant weight loss.
Chromium
Chromium is a mineral. Even in pill form, it's considered a natural supplement because it exists naturally in small amounts in foods such as whole grains and meats. For those trying to lose weight, supplements might help decrease appetite, as well as increase the feeling of fullness and the number of calories burned. A 2008 study published in the "Diabetes Technology and Therapeutics" journal showed that participants who took chromium picolinate reported less hunger, fewer fat cravings and increased food satiety. As a result, the participants ended up eating less food and losing more weight than those not taking chromium.
Caffeine
Caffeine has appetite-suppression properties and is a common ingredient in over-the-counter weight loss pills. According to MedLine Plus, children should not drink too much caffeine because it suppresses the appetite and might cause them to eat less and miss out on adequate nutrition. Although caffeine will not eliminate appetite long-term, it might suppress your desire to eat momentarily. This might be enough to get over a craving. If you're trying to lose weight, stay away from gourmet drinks that contain syrups, creams and other added calories. Drink black coffee or tea.
References
- MayoClinic.com: Over-the-Counter Weight-Loss Pills: Do They Work?
- University of Chicago Medical Center: Green Tea Derivative Causes Loss of Appetite, Weight Loss in Rats
- University of Maryland Medical Center; Green Tea; David Zieve, MD, MHA, and David R. Eltz; September 2010
- "American Journal of Clinical Nutrition"; Insoluble Cereal Fiber Reduces Appetite and Short-term Food Intake; Rania Abou Samra and G Harvey Anderson; October 2007
- "Diabetes Technology and Therapeutics" Journal; Effects of Chromium Picolinate on Food Intake and Satiety; Stephen D. Anton et al.; October 2008
- MedLine Plus; Caffeine; David C. Dugdale, III, MD; May 2009
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