The battle again nutrition is not an easy one, especially for those looking to lose weight. In order to bring about fat loss, the individual must eat less calories than their body needs every day. This must be maintained for a prolonged period of time in order for significant change to occur. Being in this calorie deficit can lead to periods of hunger and consequent temptation to overeat or eat foods that are calorific. The danger in doing this is that it will take you out of a calorie deficit and therefore body compositional change will slow or stop.
Ideally, to reduce the risk of giving into temptation and avoid overeating, we want to try and incorporate a diet that will keep us feeling full over long periods of time. To do this we want to incorporate certain foods and food groups. In this article, we’ll look in detail about how to suppress appetite and lose weight safely and effectively. We’ll also have a brief look at supplements and investigate whether or not they are the real deal.
To understand and grasp how to suppress your appetite efficiently, we firstly need to understand the role of macronutrients. Macronutrients are simply fat, carbohydrates and protein which all have their individual but crucial roles in body function and health.
Let’s focus specifically on carbohydrates for a moment. There are two different types of carbohydrate – they are simple and complex carbs. The simple carbs are simple in structure and can be quickly and easily digested, as the name suggests. Complex carbs on the other hand are more complex in structure and take a long time to be broken down and digested by the body.
Simple carbohydrates are found in some natural foods such as certain fruits and milk however, you will predominantly find simple carb products to be from refined sugars or processed foods; things like baked goods, confectionary, white bread, white pasta, syrups and soft drinks.
Complex carbohydrates are found in whole grain food products, peas, beens, roots and many vegetables. Complex carbohydrates are made up of starch and fibre. Fibre is of particular interest when it comes to suppressing one’s appetite. Dietary fibre is a non-digestible substance which plays a key component in the digestion process and has been linked with playing a important role in maintaining heart health. A top appetite suppressant method is to consume complex carbs and maintain a diet high in fibre to help us feel fuller for longer. Fibre fills the stomach and because time is required for the fibre to be digested, feelings of fullness are maintained.
As well as ensuring you consume fibrous foods, having a high protein diet has also been linked to increasing feelings of fullness making it one of the best hunger suppressants. There have been numerous studies which have found that ensuring each meal has a portion of protein has a positive impact on an individual’s appetite.
Coffee is a healthy appetite suppressant option. Caffeine is well known to have a positive impact on physical performance and overall health. Recent studies also suggest that it may actually have a positive impact on appetite. Moderate consumption is thought to bring a reduction in feelings of hunger with effects lasting for up to 3 hours!
Another of one of the best appetite suppressants, you cannot live without and it’s freely available. Water. A recent study indicated that by drinking a glass of water before a meal will cause you to feel fuller faster thus reducing the risk of overeating. It is believed that drinking water will stretch the stomach enough that signals will start being sent to the brain to indicate fullness.
Now, there are products such as appetite suppressant pills which claim to be effective at lowering appetite. There are many products that can only be prescribed by a doctor or medical professional however, there are numerous over the counter appetite suppressants that can be purchased. These products may help to lower your urge to eat in the short term however, questions exists regarding the safety of the products. Therefore, I would always select “natural” methods of enhancing levels of fullness, which are equally effective, rather than take appetite suppressant supplements.
Anorectics – Suppressors of appetite
Appetite Suppressants which are also know as anorexigenes and anorectics are a large class of sports supplements and pharmacological drugs that reduce appetite and thus contribute to weight loss. Suppressors of appetite have different mechanisms of action, which are mainly aimed at suppressing the center of hunger and activating the center of saturation.
In sports, anorectics are often used in complex fat burners. Almost all thermogenics are also appetite suppressants. Check out for our rating of thermogenic fatburners.
I strongly recommend you to consult with your doctor before using any appetite control pills!
The most effective and powerful appetite suppressants are pharmacological agents.
Anorectics affecting the serotonergic system:
- Fluoxetine is an inexpensive, safe, readily available and effective drug. The best choice,
- Sibutramine (Meridia) – pronounced effect, but has a high cost,
- Lorcaserin – a new serotonin receptor agonist,
Anorectics affecting the dopaminergic system:
- Cabergolin (Dostinex).
Endogenous cannabinoid receptor blockers
New studies have shown the positive effect of topiramat antiepileptic drug.
Side Effects and Harm to Health
Many anorectics are quite dangerous to health. For example, a drug like Benfluorex is generally not recommended for use as it can cause heart valve damage and heart failure. Another well-known drug Fenfluramin causes pulmonary hypertension, damage to the heart valves and myocardial fibrosis. Anorectics affecting the catecholamine system are simultaneously stimulants of the central nervous system, so they are characterized by all the side effects of the latter: agitation, insomnia, hyperactivity, and so on. There are also relatively safe anorectics such as Fluoxetine and Sibutramine, in some cases they cause pressure fluctuations, agitation, insomnia, etc. on their composition.