Hundreds of different appetite-suppressant pills are available on the market to help people who are having a hard time curbing their appetite. Some of these pills contain stimulants that might be harmful to your health, but you don't have to rely on these supplements if you're looking to suppress your appetite to lose weight. In fact, you can make your own appetite-suppressing drinks at home with just a couple of natural ingredients.
Caffeinated Drinks
Caffeine is used as an ingredient in many store-bought appetite suppressants and diet aids, but you can get the same effects from brewing a cup of coffee or tea at home. Mayo Clinic nutritionist Katherine Zeratsky notes that caffeine reduces appetite briefly. Having caffeinated drinks throughout the day might help suppress your appetite and keep you from snacking between meals. Zeratsky warns, however, that drinking flavored or specialty coffees that are high in calories and fat can lead to weight gain, so you should stick to moderate amounts of unflavored and unsweetened coffees and caffeinated drinks.
Skim Milk
A 2009 study conducted at the Royal Perth Hospital in Australia and published in the "American Journal of Clinical Nutrition" found that drinking skim milk before lunch helped people feel full and eat an average 226 fewer calories during the meal itself. Milk is high in proteins, including whey and casein, which create a greater satiating effect than fruit drinks or beverages that contain carbs. Study authors also theorized that the lactose content in the milk might help reduce appetite as well.
Fiber Drinks
Insoluble fiber is a well-known appetite suppressant. A study published in the "American Journal of Clinical Nutrition" found that 33 g of insoluble fiber reduced appetite and lowered food intake in a meal consumed 75 minutes later. You can purchase insoluble fiber powder at your local grocery store or pharmacy and mix it with water for similar results at home. The fiber and water will expand into a gel in your stomach, causing you to feel full, even with fewer calories in your meal.
Capsaicin and Green Tea
A hot drink made up of brewed green tea and cayenne pepper will also help suppress your appetite, says a study published in the "American Journal of Clinical Nutrition." The 2009 study concluded that people who drank this mixture experienced a suppressed appetite, even when they were dieting or eating fewer calories during their meals. Green tea contains appetite-suppressing caffeine, while cayenne pepper contains capsaicin, which increases your metabolic rate.
References
- Mayo Clinic: Does Caffeine Help with Weight Loss
- "American Journal of Clinical Nutrition"; "Skim milk compared with a fruit drink acutely reduces appetite and energy intake in overweight men and women"; Emma Dove et al.
- "American Journal of Clinical Nutrition"; "Insoluble cereal fiber reduces appetite and short-term ..."; Rania Abou Samra et al.
- "American Journal of Clinical Nutrition"; "Effects of capsaicin, green tea and CH-19 pepper ..."; H.C. Reinbach et al.
- American Chemical Society: Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
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