Looking for natural ways to curb hunger?
Here are the best options to help you stay on track with your weight loss goals.
Sticking to a weight loss plan can be challenging, especially when hunger cravings kick in. But there are natural appetite suppressants that might help.
From protein-packed snacks to a simple glass of water, here are five effective options backed by research.
Protein-Rich Foods: The Power of Protein
What Foods?
- Try adding protein-rich foods like eggs, chicken, fish, beans, or Greek yoghurt to your meals for a boost in fullness and steady energy levels.
- Kangaroo meat is another source of protein you could consider.
Quick Tip: Eating protein at breakfast may help control appetite levels during the day.
Fibre: Filling and Satisfying
Where to find Fibre?
- Oats
- Vegetables
- Whole Grains
- Legumes
Quick Tip: If you struggle to get enough fibre, try adding a fibre supplement to your routine to support hunger control.
Water: Stay Hydrated and Feel Fuller
Staying well-hydrated can also help manage hunger, as thirst is sometimes mistaken for hunger. Research from the Royal Australian College of General Practitioners suggests drinking water before meals can reduce calorie consumption.
For a Twist
- If drinking plain water feels repetitive, add a slice of lemon or cucumber for a refreshing twist.
- Want to try something different? Consider adding slices of Kakadu plum instead of lemon.
Quick Tip: A glass of water before each meal is a super easy way to manage your appetite and support your weight loss goals.
Green Tea: Natural Appetite Control with Added Benefits
Green tea is popular for its weight loss properties and has also been shown to help manage appetite. The catechins in green tea, combined with a small amount of caffeine, help increase metabolism and promote fat burning.
Research from the International Journal of Obesity published in 2010 suggests that green tea can enhance calorie burning, making it an effective addition to your weight loss plan.
How to use?
- Try having a cup before or during meals to help control hunger.
- Consider herbal tea alternatives if you prefer a caffeine-free option.
Quick Tip: Choose matcha, a type of green tea high in catechins, for a stronger appetite-suppressing effect.
Apple Cider Vinegar: Small Doses for Big Impact
How to use?
- Start with a small amount (like a teaspoon) mixed in water before meals.
- Apple cider vinegar may also help manage blood sugar levels, which can prevent spikes that lead to cravings.
Quick Tip: Drink through a straw to protect your teeth from acidity.
Find Your Balance with Expert Help
Everyone’s body and lifestyle are different, so not every appetite suppressant works the same for each person. At My Weight Loss Clinic, we specialise in helping you find the best options for your unique needs. Our team of professionals can create a personalised plan that includes natural appetite suppressants, balanced nutrition, and the right guidance for lasting success.
Ready to take control of your hunger and your weight loss journey? Book your first consultation today at My Weight Loss Clinic, and let us help you find a balanced, effective path to a healthier you.
Further reading – medical studies referred to in this article:
Australian Family Physician. (2023). Pre-meal water consumption for weight loss. Royal Australian College of General Practitioners. Retrieved from https://www.racgp.org.au/afp/pre-meal-water-consumption-for-weight-loss
National Health and Medical Research Council (NHMRC). (2013). Australian Dietary Guidelines – Protein and Fibre Recommendations. National Health and Medical Research Council. Retrieved from https://www.nhmrc.gov.au/about-us/publications/australian-dietary-guidelines
Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41-48. https://doi.org/10.1093/ajcn.82.1.41
Hursel, R., & Westerterp-Plantenga, M. S. (2010). Catechin- and caffeine-rich teas for control of body weight in humans. International Journal of Obesity, 34(4), 556–569. https://doi.org/10.1038/ijo.2009.256
Östman, E. M., Elmståhl, H. L., Molin, G., & Björck, I. M. E. (2005). A vinegar dressing on a high-glycemic index meal reduces postprandial glycemia, insulin demand, and increases satiety in healthy subjects. European Journal of Clinical Nutrition, 59(9), 983–988. https://doi.org/10.1038/sj.ejcn.1602197
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