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ANDS Information Center
Best Recommendations for Natural Appetite Suppressants

Looking for something to help you with weight management? Try these great natural ways to help you feel full between meals and stay healthy.

1. Spice up your life with Cayenne Pepper. According to recent research published in the journal Physiology & Behavior, just half a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own. Not to mention that for those who don’t regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from their next meal. Do that at two meals a day for a month and you’ll lose 4 pounds without even trying!

2. Whey Protein. Protein is known for suppressing appetite, but it after you have a liquid meal with whey protein you consume significantly fewer calories at your next meal than those who had a liquid meal with casein protein.

3. Try Ginger. For centuries, many cultures have used ginger root for its amazing digestive powers. Whether it’s in a smoothie or in an Indian dish (sorry, ginger ale doesn’t count!), ginger works as a stimulant that energizes the body and improves digestion, which in turn, makes you less hungry.

4. Eat an Avocado. Avocados are full of fiber and heart-healthy monounsaturated fat. Avocados also suppress appetite when eaten in moderation. In fact, the fats in an avocado send a signal to your brain that tells your stomach that it’s full!

5. Spice up your life with Cayenne Pepper. According to recent research published in the journal Physiology & Behavior, just half a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own. Not to mention that for those who don’t regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from their next meal. Do that at two meals a day for a month and you’ll lose 4 pounds without even trying!

6. Enjoy an apple. Apples of all kinds help suppress hunger for a number of reasons. First, apples are filled with soluble fiber and pectin, which help you feel full. Apples also regulate your glucose and boost your energy level. Finally, apples require lots of chewing time, which helps slowly you down and gives your body more time to realize that you’re no longer hungry.

7. Drink more water. Could taming your appetite be as easy as drinking an extra glass or two of water? Science says yes! In one August 2010 study, people who drank two glasses of water before a meal at between 75 and 90 fewer calories at the meal than those who didn’t drink water. Love that H2O!

8. Eat your Oatmeal. Oatmeal is slow to digest and will keep you feeling full for hours after breakfast. Oatmeal suppresses the hunger hormone ghrelin. To get the maximum health benefit, make sure to use steel cut oats.

9. Try Vegetable Soup. A hot, broth-based vegetable soup can fill you up in a hurry and take the edge off of your hunger with minimal calories. Try having a cup before your next meal or simply have a big bowl as your main course!

10. Dark Chocolate. Love chocolate but can’t stop with just one bite? Try slowly savoring a piece or two of dark chocolate with at least 70 percent cocoa the next time you crave it. Just a little dark chocolate helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the steric acid in dark chocolate helps slow digestion to help you feel fuller longer. If dark chocolate is too bitter for you, try having a piece with a cup of black coffee—it’ll bring out the sweetness.

11. Try Tofu. Tofu is a rich plant-based protein source that’s high in isoflavone or genistein, which has been shown to suppress appetite and lower food intake. Try adding tofu to your next healthy stir-fry.

12. Wasabi. Have you noticed how when you eat sushi it doesn’t seem to take as much food to fill you up? Well, part of that is because of the healthy fish in sushi, but the other part is due to that spicy green wasabi! The spiciness in wasabi suppresses appetite and is a natural anti-inflammatory.

13. Fresh Alaskan Salmon. When you eat fish like salmon that are high in omega-3 fatty acids, your body increases the amount of the hormone leptin in your system. Leptin is known for suppressing hunger. Don’t like salmon? Try tuna and herring, which are also high in omega-3s.

14. Eat a Sweet Potato. According to scientists, sweet potatoes contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer and therefore keep you full. Plus, they’re full of vitamin A and vitamin C!

15. Drink Vegetable Juice. You probably think that vegetable juice is just a way to get more veggies in your diet, right? That’s true, but veggie juice has also been shown to fill you up. In fact, when people drank vegetable juice before a meal, they ended up eating 135 fewer calories. Now that’s some appetite suppression! To keep it healthy, drink the low sodium vegetable juice.

16. Dark Chocolate. Love chocolate but can’t stop with just one bite? Try slowly savoring a piece or two of dark chocolate with at least 70 percent cocoa the next time you crave it. Just a little dark chocolate helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the stearic acid in dark chocolate helps slow digestion to help you feel fuller longer. If dark chocolate is too bitter for you, try having a piece with a cup of black coffee—it’ll bring out the sweetness.

17. Cinnamon. Next time you have cereal, oatmeal, fruit, or even coffee, sprinkle some cinnamon on it. Cinnamon, like other ground spices such as cloves and ginger, helps lower your blood sugar levels, which—you guessed it—helps to control your appetite!

18. Heat it up with Hot Sauce. When it comes to hot sauce and appetite suppression, the hotter you can go the better. So get some Tabasco and sprinkle some heat on your burrito, scrambled eggs, or even soup! The spiciness keeps you from overeating and helps you to stay full longer!

19. Enjoy a ½ cup of coffee. While drinking more than one to two cups of coffee a day can leave you feeling jittery and nervous, a moderate amount of coffee can help boost your metabolism and suppress your appetite. Coffee’s secret? Caffeine, along with antioxidants from the coffee beans. Just remember not to add too much sugar or cream to cancel out the good effects.

ANDS Staff wanted to provide everyone with some simple tips to help you feel fuller and keep your weight under control and keep the unwanted pound’s and inches off.