Appetite Suppressing Supplements: Conquer Your Hunger!

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Are you constantly hungry? Is your diet so strictive that you're forever battling your desire to eat? While that may seem normal, it's not necessarily a good thing...

If you limit your calories, it's only natural you are going to hungry. However, it's important that your diet program not limit your calories too severely, or you can run into a series of problems...

  • You will be constantly be battling hunger and cravings.

  • Your metabolism will slow to crawl, making it even more difficult to lose weight, once your body has adjusted to this drastic reduction.

  • You increase the risk of losing muscle mass. Since muscle tissue is metabolically active (i.e., it requires calories even at rest) it is a critical contributor to your metabolism. Should you lose a lot of muscle mass, it will be extremely difficult not regain all your weight and then some, when you cease the diet program and return to your regular schedule.

The key then, is to only moderately lower your caloric intake. That said, you may still find yourself battling hunger pangs occasionally. There are some things you can do to fight this; drink 6-8 glasses of water per day (one prior to each meal) and ensure your diet contains ample amounts of high-fiber foods. Quite simply, doing this helps you feel "fuller" longer, delaying the "I'm full" message being delivered to the brain.

Supplements that may help suppress appetite to address the cravings that are a typical result of reduced calories consumption (all links open in new window so you won't lose your place here)...

Products Worth Investigating Study Status
Glucomannan (recommended!): Glucomannan is a simple fiber supplement, backed by some decent clinical research. It will help you feel fuller, longer.    
Caralluma fimbriata (Slimaluma): A single preliminary clinical study suggests Caralluma (an Indian cactus) may suppress appetite.    
Cha de Bugre: There is no clinical evidence validating Cha de Bugre's appetite suppressing qualities. Still, anecdotal reports suggest it's helpful, and it's cheap enough to warrant an experiment.    
Slim Shots: A palm and oat oil blend used for appetite suppression and satiety. Clinical studies suggest it is useful, but visitor feedback is mixed.
Synephrine: Derived from the bitter orange plant, clinical data suggests only the most modest weight loss effects. Anecdotal evidence suggests a mild appetite suppressing effect.
Hoodia gordonii: A south African succulent, and for a while the most hyped weight loss supplement on the Internet, anecdotal evidence suggests appetite suppressing characteristics.  
Thermogenic fat burners: Some people find that stimulant based fat burners are helpful for suppressing hunger pangs.
Irvingia gabonesis/African Mango: African Mango's benefits for weight loss have been established in a clinical study. It has also been endorsed by Dr. Oz. Nonetheless, there's good reason to remain skeptical and not to buy into the hype surrounding this supplement.
Legend (rollover icon for explanation)
HS (Human studies): Some human-based studies have been performed on this ingredient/product, or some of the ingredients in this product. This should not be considered absolute "proof" that it works as described.

Studies "vary" in credibility; while some are credible, others may be only preliminary, small, or their methodologies may be flawed (not properly randomized, double blind or placebo controlled) or they may be published in obscure or non-accredited journals.

Other studies may be conducted by people with a vested interest in a positive outcome (i.e., they are managed by the same people retailing the product), and therefore the conclusions must be viewed with skepticism.

And of course, many studies demonstrate only mild or moderate effects, which—with the help of a retailer's creative marketing department—can be made to appear much more dramatic than they are.
AS (Animal studies): Some animal based studies have been performed on this ingredient/product. Positive animal based study results do not always translate over to the same results in humans. However, these are a good first step, and may help to add some credence to pure anecdotal reports.
"In vitro" studies: Literally, these are studies performed "in glass"—basically in a culture dish, not in any animal or human model. While "in vitro" studies are usually the easiest, fastest and most cost-effective to conduct, they are also the "bottom of the ladder" when it comes to clinical evidence. Results obtained when a compound is applied directly to isolated cells or tissues may be different than those obtained when it's swallowed by a human or animal, as it must "survive" the harsh environment of the stomach and first pass through the liver. "In vitro" studies rank above anecdotal evidence, since in-vitro work can at least establish—in a controlled manner—that a supplement compound is biologically active.
AE (Anecdotal evidence): It all starts with anecdotal evidence. In general, anecdotes mean very little, as most individuals are not necessarily aware of the large number of variables that can contribute to a positive outcome for any product/ingredient. Still, when enough people consistently notice a positive effect, it cannot be completely dismissed. On the "scale" of proof that a product works, anecdotal evidence is the least reliable.
 
 

 

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