Appetite Control Makes You Lose Weight

Certain herbs and plants can help promote weight loss. They can reduce appetite by making you feel more full, slowing how your stomach empties, blocking nutrient absorption, and influencing appetite hormones.

They work in different ways, either by reducing your appetite, blocking the absorption of certain nutrients, or increasing the number of calories you burn.

This article focuses on natural herbs and plants that have been shown to help you eat less food by reducing appetite, increasing feelings of fullness, or reducing food cravings.

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Fenugreek is an herb from the legume family. The seeds, after being dried and ground, are the most commonly used part of the plant.

Thanks to its high fiber content, fenugreek has been shown to provide health benefits, such as blood sugar regulation, cholesterol reduction, and appetite control (

Fenugreek works by slowing stomach emptying and delaying carb and fat absorption. This translates into decreased appetite and better blood sugar control.

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A study of 18 healthy people with obesity found that consuming 8 grams of fiber from fenugreek reduced appetite more effectively than 4 grams of fiber from fenugreek. Participants also felt fuller and ate less at the next meal (

For example, one study of 12 healthy men showed that taking 1.2 grams of fenugreek seed extract decreased daily fat intake by 17%. It also lowered their daily calorie intake by about 12% (

SUMMARY Fenugreek seeds contain galactomannan fiber. This soluble fiber helps reduce appetite by increasing fullness levels, slowing stomach emptying, and delaying carb and fat absorption.

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Of the best-known soluble fibers, glucomannan seems to be the most effective for weight loss. It both reduces appetite and decreases food intake (

Glucomannan is also able to absorb water and become a viscous gel, which can bypass digestion and get to the colon relatively unchanged (

The bulking property of glucomannan assists in promoting feelings of fullness and delaying stomach emptying, which can help reduce food intake and aid weight loss (

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In one study, 83 people with overweight experienced a significant reduction in body weight and fat after taking a supplement containing 3 grams of glucomannan and 300 mg of calcium carbonate for 2 months (

In a larger study, 176 participants with overweight were randomized to receive three different glucomannan supplements or a placebo while on a calorie-restricted diet.

Moreover, glucomannan may help decrease the absorption of protein and fats, feed the friendly bacteria in the gut, help regulate blood sugar levels, and reduce total and LDL (bad) cholesterol (

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Glucomannan is considered safe and generally well tolerated. However, it may start expanding before reaching the stomach, making it a choking hazard. Therefore, it’s important to take it with one to two glasses of water or other liquid (

SUMMARY Glucomannan is one of the most effective types of fiber for weight loss. This soluble fiber forms a viscous gel, which delays fat and carb absorption. When taken before meals, it can help suppress appetite.

On people who were fasting found those who took it had lower appetite levels and were more likely to limit their food intake, compared with those who did not take the supplement (

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Similarly, gymnemic acids can bind to sugar receptors in the intestine, preventing the absorption of sugar in the blood. This could help maintain low blood sugar levels and avoid carb storage as fat (

One of the studies showed that this supplement helped animals maintain their weight while they were fed a high fat diet for 10 weeks (

Always try to consume these supplements with food, as mild stomach discomfort may occur if they are taken on an empty stomach.

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SUMMARY Gymnema sylvestre is an herb that can help decrease sugar cravings. Its active compounds can help you eat fewer sugary foods, decrease sugar absorption into the blood, and even block the digestion of fats.

5-HTP is a compound that gets converted into serotonin in the brain. An increase in serotonin levels has been shown to influence the brain by suppressing appetite (

At the end of the study, the treatment group experienced significant increases in fullness levels and reductions in waist and arm circumference (

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Results showed that the treatment group experienced lower appetite, increased levels of fullness, and significant weight reductions over an 8-week period (

5-HTP supplements may also increase the risk of serotonin syndrome when combined with certain antidepressants. You should not take Griffonia simplicifolia or 5-HTP supplements without consulting your healthcare provider (

Doses for 5-HTP range from 300–500 mg, taken once a day or in divided doses. It’s recommended to take it with meals to increase feelings of fullness.

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SUMMARY Griffonia simplicifolia is a plant rich in 5-HTP. This compound is converted into serotonin in the brain, which has been shown to decrease appetite and reduce carb intake.

Twice daily for 12 weeks, alongside a controlled diet and exercise. It found they experienced a significant reduction in waist circumference and body weight (

Additionally, one study looked at people with Prader-Willi syndrome, a health condition that leads to overeating. Participants were treated with doses of 250, 500, 750 or 1, 000 mg of

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The group taking the highest dose — 1, 000 mg per day — experienced significantly lower appetite levels and reductions in food intake by the end of the study (

SUMMARY Caralluma fimbriata is an herb that may help decrease appetite levels. Combined with exercise and a calorie-controlled diet, Caralluma fimbriata has been shown to promote weight loss.

Green tea extract has been shown to be effective for weight loss, in addition to offering many other great health benefits (

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The combination of EGCG and caffeine in green tea extract work together to make the body more effective at burning calories, which can lead to weight loss (

In fact, a study of 10 healthy people showed a 4% increase in calories burned after consuming a combination of EGCG and caffeine (

Although there is no research on the appetite suppression properties of green tea extract in humans, it seems that green tea in combination with other ingredients may reduce appetite (

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Green tea has been found to be safe in doses of up to 800 mg of EGCG. Higher doses of 1, 200 mg of EGCG have been linked to nausea (

SUMMARY Green tea extract contains caffeine and catechins, which can boost metabolism, burn fat, and aid weight loss. Combining green tea extract with other ingredients may decrease appetite levels and reduce food intake.

Conjugated linoleic acid (CLA) is a type of trans fat found naturally in some fatty animal products. Interestingly, it has several proven health benefits (

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CLA has been shown to help with weight loss by increasing fat burn, blocking the production of fat, and stimulating fat breakdown (

A study showed that 54 people given 3.6 grams of CLA per day for 13 weeks had lower appetite and greater levels of fullness than those taking a placebo. However, this did not affect how much food participants consumed (

Moreover, CLA seems to help reduce body fat. A review of 18 studies concluded that taking 3.2 grams of CLA per day seems to reduce body fat (

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SUMMARY Conjugated linoleic acid is a trans fat with appetite suppressant benefits. CLA has been shown to increase fat burn and block fat absorption.

It seems that garcinia cambogia can also raise serotonin levels, which act upon brain receptors in charge of fullness signals. As a result, it may suppress appetite (

However, other studies have found that garcinia cambogia does not reduce appetite or aid weight loss. Therefore, results may vary by individual (

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Garcinia cambogia seems to be safe in doses of up to 2, 800 mg of HCA per day. However, some side effects, such as headaches, skin rashes, and stomach upset have been reported (

SUMMARY Garcinia cambogia contains hydroxycitric acid (HCA). HCA has been shown to help increase serotonin levels, which may improve fullness levels. However, some studies show no significant effects from this supplement.

Animal studies have shown that consuming yerba mate over a 4-week period significantly decreased food and water intake and aided weight loss (

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One study in mice showed that the long-term consumption of yerba mate helped decrease appetite, food intake, and body weight by increasing glucagon-like peptide 1 (GLP-1) and leptin levels (

GLP-1 is a compound generated in the gut that regulates appetite, while leptin is the hormone in charge of signaling fullness. Increasing their levels leads to less hunger.

In fact, a study of 12 healthy women demonstrated that taking 2 grams of yerba mate before performing a 30-minute cycling exercise reduced appetite and even boosted metabolism, focus, and energy levels (

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SUMMARY Yerba mate is a plant known for its energy-boosting properties. It has been shown to help increase glucagon-like peptide 1 (GLP-1) and leptin levels. Both of these compounds may increase fullness levels and decrease appetite.

Coffee is one of the most widely consumed beverages in the world. Coffee and its high concentration of caffeine are known to have many health benefits (

Additionally, coffee may help decrease appetite, thus aiding weight loss. It seems that ingesting caffeine 0.5–4 hours before a meal may influence stomach emptying, appetite hormones, and feelings of hunger (

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Moreover, drinking coffee may make people less likely