Fill Up on Fiber
This is old news, but bears repeating. One of the easiest and most inexpensive ways to suppress the appetite is to include fiber in every meal. Fiber, which is abundant in veggies (especially leafy greens like spinach) and fruits, makes you feel full. For the greatest impact, eat a salad or vegetables at the start of every meal. At breakfast, add one or two tablespoons of fiber-rich ground flaxseed, flaxmeal or oat bran to cereal, yogurt-and-fruit or a protein shake. Read labels to make sure your cereal is packed with fiber and not sugar, and drink eight to 10 ounces of water after consuming ground flaxseed.
If you don't take in enough fiber through diet alone, fiber supplements are another option. In particular, psyllium seed husk, which is often used to relieve constipation. To curb the appetite, take three to four grams before breakfast and dinner, with eight to 10 ounces of water. Do not take psyllium seed husk if you have difficulty swallowing. Also, be sure to take all fiber supplements two hours before or after vitamin/mineral supplements or drugs, as they may interfere with their absorption.
Another strategy is to add fiber with a natural fiber supplement called Glucomannan. Take one capsule with eight to 10 ounces of water a half to three quarters of an hour prior to meals.
Consider Nutritional Supplements
For many people, especially those with a history of years of overeating, dietary fiber by itself may not be enough to turn the tide. For even greater appetite suppression, you can try a nutritional supplement. Begin with the first one below, and if that doesn't do the trick, work your way down the list. Take only one at a time.
Caralluma Fimbriata
For centuries, people in India have eaten this common vegetable in curries or raw to control hunger and thirst. Scientists believe that chemical constituents called pregnane glycosides are partly responsible for caralluma's natural appetite-suppressing effect. In two double-blind, randomized, placebo-controlled studies, people who took Slimaluma -- a therapeutic extract of caralluma made by the Indian firm Gencor Pacific -- experienced benefits including weight loss and reduced waist circumference.
Side effects are rare, although some people experience minor digestive upset. If this is a problem, take caralluma with food. A significant benefit is that there is no stimulant effect with this supplement. Caralluma should not be used by pregnant or nursing women, and children should take it only under a physician's supervision.
Pinolenic Acid
Another appetite tamer comes as an extract from the Korean pine nut (Pinus koraiensis). Pinolenic acid appears to work by modulating levels of hormones associated with hunger and satiety. In one trial, overweight women who took pinolenic acid reported a "desire to eat" that was 29% lower than their counterparts taking a placebo.
While the data shows that side effects are rare, pinolenic acid should not be used by pregnant or nursing women, and children should take it only under a physician's supervision. As with caralluma, there is no stimulant effect. Note: Those with nut allergies should avoid taking it.
Hydroxycitric Acid (HCA)
A frequent component of Indian dishes, the Garcinia cambogia fruit may also play a role in appetite suppression. HCA, a compound extracted from the rind, has met with mixed results in clinical trials of appetite suppression and weight loss. Of course, even though natural appetite suppressants give you a leg up on weight loss, they are still only part of the larger weight loss equation. To successfully shed excess pounds, you need to watch not only how much you eat, but also what you eat, and make sure you fit in regular exercise, too.
