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.
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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. Having caffeinated drinks will suppress your appetite, according to MedlinePlus.com. Drinking caffeinated drinks throughout the day might help suppress your appetite and keep you from snacking between meals. 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.
A 2009 study 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.
Insoluble fiber is a well-known appetite suppressant. A study published in the "American Journal of Clinical Nutrition" found that 33 grams 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.
The ACS News Service reports that simply drinking 2 cups of water before each meal lost weight, because water is a filler and an appetite suppressant.
- MedlinePlus.com: Caffeine in Diet
- American Journal of Clinical Nutrition: Skim Milk Compared With a Fruit Drink Acutely Reduces Appetite and Energy Intake in Overweight Men and Women
- American Journal of Clinical Nutrition: Insoluble Cereal Fiber Reduces Appetite and Short-Term Food Intake and Glycemic Response to Food Consumed 75 Minutes Later by Healthy Men
- American Journal of Clinical Nutrition: Effects of Capsaicin, Green Tea and CH-19 Pepper on Appetite and Energy Intake in Humans in Negative and Positive Energy Balance
- American Chemical Society: Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
- USDA: Brewing Up the Latest Tea Research
- Weight-Control Information Network: Prescription Medications for the Treatment of Obesity
- ACS News Service: Clinical Trial Confirms Effectiveness of Simple Appetite Control Method