Here’s Your Guide to Decrease Appetite & Weight Loss
One of the worst aspects about eating for weight loss are the hunger pains and seemingly uncontrollable appetite it often causes. This is especially true during the first couple of weeks that you’re on a diet. Willpower only lasts so long and when it gives out so does your ability to not give in to your appetite.
I know about this from experience. The increase in appetite I’ve felt in the past definitely has knocked me off my diet, forcing me to start over after caving in and overeating until it went away and was stuffed! After a lot of research, and trial and error, I have found several nutritional supplements that significantly decrease my appetite.
In this article I review the 4 supplements that work the best! All of them are backed by science and proven to work in the real world. They can be used together or alone, whichever is best for your specific needs.
One thing you will notice after reading this article is that caffeine, an effective appetite suppressant, is not on the list. There are two reasons for this. The first is that a lot of people don’t like the way it makes them feel. The second, is that so many of us drink coffee or other drinks with caffeine in them, and I don’t want to add even more caffeine from a supplement. You then might feel overstimulated and jittery all day long. The reward in this case is not worth the risk.
The 4 Best Supplements For Reducing Your Appetite
1. Branched Chain Amino Acids
Do you often find yourself feeling super hungry after you work out? I know I do. Studies show this is normal and that exercising causes us to feel hungry due to the hormonal changes that occur during a workout. This can be dangerous since giving in and eating too much post-workout can can quickly add back the calories you burn during exercise.
One way to way to control your appetite post-workout is to take a BCAA supplement as soon as you’re done. I also find that taking a BCAA supplement when I feel hungry between meals is another way to suppress my appetite and keep my diet on track. Studies show that these amino acids can decrease the hunger you experience. They do this by helping to control the chemicals in our brain that cause us to feel hungry. Over time this can lead to thousands of additional calories burned because you didn’t feel the need to eat.
Taking a BCAA supplement post-workout has many other benefits too. Studies show taking them at this time can help your muscles feel less sore, build muscle, and even help you burn off excess belly fat.
According to the latest research you need to take between 5-10 grams if BCAAs per serving. The heavier you are, the more you will need. Take them as soon as possible after your workout for the best results.
My favorite BCAA supplement is Gaspari BCAA 6000 tablets. Each dose has 6 grams of BCAAs making it a convenient way to get my daily dose. If you don’t like to swallow pills, I recommend Met Rx BCAA 5000. It’s a powder that has 6 grams of BCAAs per serving, mixes easily in water, and tastes great.
2. Fish Oil
Eating less or cutting carbohydrates from your diet often leads to the chemicals in your brain called neurotransmitters to stray from their healthy balance. This can lead to you feeling really hungry. One way to get them back in check is to take a fish oil supplement. Studies show that the omega 3 fatty acids in fish oil help to balance neurotransmitter and as a result keep you from feeling hungry between meals.
While you can get your omega 3’s from eating a lot of fatty fish like salmon and sardines, the easiest way to do so is to take a fish oil supplement every day. This makes it as simple as swallowing a couple of pills and doesn’t require taking the time to cook, eat, and wash dishes.
When choosing a fish oil supplement make sure you buy one that contains as close to 1 gram (1000 mg) of EPA and DHA per serving. This makes getting the 2-3 grams a day both scientific research and experts, like Dr. Barry Sears, recommend dosage, easy to take.
You can check for this by checking the amounts of each on the products Supplement Facts panel. These are the fatty acids that give fish oil its benefits. Make sure that the fish oil you buy is tested to be free of contaminants and impurities to protect your health.
One fish oil supplement that meets these requirements is Controlled Labs Oximega. Every serving (2 capsules) has 1200 mg of EPA and DHA. I love this since I only have to take 4-6 capsules to get my daily dose. It’s also safe to use. Every batch of Oximega is tested to be free of any potentially harmful impurities. I also like that its orange flavor which prevents it from having a fishy aftertaste.
Like all of the supplements on this list, fish oil has many additional benefits. Studies show that taking it can help you burn more calories during the day, build muscle, and is also good for your heart and brain.
3. Green Coffee Bean Extract
I think that this nutrient, derived from raw coffee beans is one of the most exciting weight loss supplements currently available. The reason for my excitement is that green coffee bean extract supplements work. In one study, subjects lost 18 pounds after taking it daily for 12 weeks. With most weight loss supplements you’re lucky if you lose 2-3 pounds in this time.
I find that taking a green coffee bean extract really helps reduce my appetite. One of the ways it appears to do this is by prevent large spikes in your blood sugar from quickly increasing and then crashing down after eating. This is especially true when you eat a meal that is high in carbohydrates and/or low in fat.
Studies show that you need to take 400 mg before meals to see results. When buying a supplement, make sure it contains at least this amount in every serving. You also need to make sure that the extract it contains has at least 25% chlorogeric acid or CGA. Products that use the Svetol brand of green coffee bean extract are standardized to this amount. This is the brand used in the weight loss studies that find green coffee bean extract to be beneficial.
One brand that meets all of these requirements is Labrada Nutrition’s Green Coffee Bean Extract. Every serving contains 400 mg of Svetol brand green coffee extract in easy to swallow capsules.
4. Casein Protein Powders
You probably know that protein rich foods help you stay full longer than carbs. Think about it, whenever you eat chicken, fish, or eggs don’t you feel full longer than when you eat cereal or pasta? I know I certainly do.
A downside to eating something that’s high in protein to control your appetite is that it’s not always practical to stop what you’re doing to cook a piece of chicken or scramble a couple of eggs. Especially when you’re at work or on the go.
A better way to get some when you are on the go is to drink a protein shake. Casein protein shakes are the best for this purpose. There are a couple of reasons for this. The first is that casein protein digests very slowly, usually taking about 5-7 hours per shake. Whey protein shakes on the other hand digest within 45-60 minutes. This is why you may feel hungry shortly after drinking one.
Another reason I prefer casein shakes to control my appetite is that they contain nutrients called bioactive proteins which release hormones that tell your brain that you’re full.
Like the other supplements on this list, casein protein shakes have additional benefits. Since they digest slowly, you muscles will get a slow drip of its amino acids over time. This can help to keep your body in a muscle building state throughout the day. Another thing I like about casein protein shakes is that they’re rich in BCAAs and l-glutamine, amino acids that have appetite and craving suppressing properties of their own.
When choosing your shake, make sure you buy one that uses micellar casein as its primary source of protein. This is the type of casein that digests the slowest and contains the all important bioactive peptides. You should also choose a product that has 25 grams of protein per serving too and no added sugars since they can stimulate your appetite.
The casein protein shake that I drink is Optimum Nutrition’s 100% Casein. Every scoop has 25 grams of micellar casein and only 1 gram of carbohydrates, making it perfect for my low carb diet. At a cost of only $.85 per serving, it’s great for every budget as well.
Now you know of 4 supplements that will control your appetite and make cutting calories and carbohydrates for weight loss much easier. All that’s left for you to do is give them a try!