Top 4 Appetite Suppressing Ingredients

One of the biggest hurdles for most people trying to lose weight is not picking low-calorie foods, or eating organic, or ditching carbohydrates, the biggest hurdle is managing hunger.

Appetite suppressant supplementation has become a widely popular way to control hunger so you don’t have to.

Hormones & Hunger

There are many hormones in your body that can create feelings of hunger and feelings of fullness (known as satiety), the most well known though are Ghrelin and Leptin.

Leptin is a hormone that tells your brain that you have had enough food, this will then stop you from feeling hungry and will therefore prevent you from overeating. For a while there was a belief that obese people had lower levels of Leptin than non-obese people, and there was a roaring trade in Leptin-raising supplements.

But actually it is not that obese people have lower Leptin levels it is that they have higher Leptin-resistance, which can be improved by lowering body fat.

The following four ingredients all have a similar effect on the body to Leptin, in fact ALA is almost identical to it. By suppressing appetite they can really help you to lower body fat. There are high quality fat burners that contain appetite suppressant ingredients as well, which is also a great option to cut the cost of multiple products.

 Caralluma Fimbriata

Caralluma is a cactus that originates in India, it is used by locals to lower hunger – it is either chewed or put into foods.

Caralluma Fimbriata is a specific type of Caralluma that is supposed to be particularly effective, which is why so many supplement companies use it.

In 2007 a study conducted by Kuriyan et al found that over a period of two months, Caralluma Fimbriata was effective at suppressing appetite and lowering weight [1].

Alpha Lipoic Acid

Alpha Lipoic Acid, more commonly referred to as ALA is a fatty acid that is usually taken as an anti-oxidant.

However it is also used as an appetite suppressant due to the effects it has on the enzyme AMPK.

Without getting into some pretty boring science, let’s just say that ALA can suppress appetite by making the body think that it has consumed more calories than it needs to, and is in a surplus.

Green Tea Extract (EGCG)

There are many benefits to taking Green Tea Extract, particularly if you are not a habitual caffeine user.

It can increase fat loss and increase metabolism creating a leaner physique.

But a chemical component of Green Tea called Epigallocatechin Gallate (or EGCG) has been shown to suppress appetite.

Supplementing with products that include EGCG is very common and convenient for people versus buying the ingredient on its own.

Reinbach et al (2009) found that a combination of Capsaicin, Green Tea (EGCG), and CH-19 sweet pepper led to suppression of appetite [2].

Another study by Kao et al (2000) found that EGCG can suppress appetite, and may also inhibit certain cancerous tumours [3].

Of course you don’t necessarily need to take a green tea extract supplement for these benefits, you can also get them from green tea itself.

5-HTP

5-HTP is a precursor to Serotonin that causes happiness, it also has a lot of evidence supporting its effect on appetite.

There have been a couple of decent studies that have shown that 5-HTP supplementation can significantly lower calorie intake, particularly carbohydrate selection [4][5].

This led to significant weight loss in obese women when compared to a placebo.

 

References

[1] Kuriyan, R., Raj, T., Srinivas, S., Vaz, M., Rajendran, R., Kurpad, A. 2007. Effect of caralluma fimbriata extract on appetite, food intake and anthropometry in adult Indian men and women. Appetite 48(3): 338-44

[2] Reinbach, H., Smeets, A., Martinussen, T., Moller, P., Westerterp-Plantenga, M. 2009. Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance. Clinical Nutrition 28(3): 260-265

[3] Kao, YH., Hiipakka, R., Liao, S. 2000. Modulation of endocrine systems and food intake by green tea epigallocatechin gallate. Endocrinology 141(3): 980-987

[4] Cangiano, C., Ceci, F., Cascino, A., Del Ben, M., Laviano, A., Muscaritoli, M., Antonucci, F., Rossi-Fanelli, F. 1992. Eating behaviour and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. The American Journal of Clinical Nutrition 56(5): 863-7

[5] Ceci, F., Cangiano, C., Cairella, M., Cascino, A., Del Ben, M., Muscaritoli, M., Sibilla, L., Rossi Fanelli, F. 1989. The effects of oral 5-hydrocytryptophan administration on feeding behaviour in obese adult female subjects. Journal of Neural Transmission 76(2): 109-17

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