Natural additives to reduce appetite

Natural additives to reduce appetite: Full review

I. Understanding appetite and its regulation

Appetite is a complex physiological and psychological desire for food. It is regulated by the interaction of various factors, including hormones, neurotransmitters, gastrointestinal tract and brain. Understanding these mechanisms is critical of choosing effective natural additives aimed at reducing appetite.

• Hormonal regulation:
  • Grenth: The hormone produced by the stomach stimulates appetite. Grelin levels usually increase before meals and decrease after.
  • Leptin: The hormone produced by fat cells, signaling the brain about the presence of sufficient energy reserves. Leptin suppresses appetite and stimulates energy consumption. Leptin resistance, a condition where the brain does not respond properly to leptin can lead to overeating and weight gain.
  • Insulin: The hormone produced by the pancreas, which regulates blood sugar. Sharp fluctuations in blood sugar can lead to bursts of appetite, especially to craving for sweet and treated foods.
  • Peptid yy (pyy): The hormone produced in the intestines in response to meals. Pyy suppresses appetite and slows down the emptying of the stomach.
  • Cholecystokinin (CCK): The hormone produced in the small intestine, stimulating the release of bile and pancreatic enzymes for digestion of food. CCK also suppresses appetite and contributes to a feeling of satiety.
• Neurotransmitter:
  • Serotonin: Neurotransmitter, participating in the regulation of mood, appetite and sleep. Increased levels of serotonin are associated with a decrease in appetite and improving mood.
  • Dofamine: Neurotransmitter, participating in the system of brain reward. Dopamine can enhance the craving for food, especially to delicious and high -calorie foods.
  • Norepinephrine: Neurotransmitter, participating in the regulation of stress and energy exchange. Norepinephrine can suppress appetite in the short term, but chronic stress can lead to an increase in appetite.
• Gastrointestinal tract:
  • Streaming of the stomach: Mechanoreceptors in the walls of the stomach respond to stretching, sending signals to the brain of satiety.
  • The speed of emptying the stomach: The faster the food leaves the stomach, the faster the feeling of hunger occurs. Products rich in fiber and protein slow down the emptying of the stomach.
  • Microbiotic intestinal: The composition of the intestinal microbiots can affect appetite and metabolism. Some types of bacteria in the intestine are associated with increased appetite and obesity.
• Brain:
  • Hypothalamus: The area of ​​the brain playing a key role in the regulation of appetite, energy exchange and hormonal balance.
  • Almond -shaped body: The area of ​​the brain involved in the processing of emotions and memory. The almond -shaped body can affect the appetite in response to emotional signals.
  • Prefrontal bark: The area of ​​the brain responsible for planning, making decisions and control of impulses. Prefrontal bark can help suppress unwanted urge to food.

II. Categories of natural additives to reduce appetite

Natural additives to reduce appetite can be divided into several categories, depending on their mechanism of action:

1. Fiber: Increases the volume of food in the stomach, slows down the emptying of the stomach and contributes to a feeling of satiety.
2. Protein: More saturates than carbohydrates and fats, and stimulates the production of satiety hormones.
3. Substances that increase the level of serotonin: Improve mood and reduce craving for carbohydrates.
4. Substances affecting the level of glucose in the blood: They help to stabilize blood sugar and prevent sharp bursts of appetite.
5. Thermogenics: Increase body temperature and accelerate metabolism, which can lead to a decrease in appetite.
6. Adaptogens: Help the body to cope with stress, which can lead to an increase in appetite.
7. Fatty acids: Some fatty acids, such as omega-3, can contribute to a feeling of satiety.

III. Detailed overview of natural additives

1. Glucomanan:

   • The mechanism of action: Soluble fiber obtained from the roots of the plant of the end. Glucomannan has a high water absorption, forming gel -like mass in the stomach, which increases the volume of food and contributes to a feeling of satiety. Slets the emptying of the stomach and the absorption of glucose, which helps to stabilize blood sugar.
   • Advantages: Reducing appetite, reducing the level of cholesterol and blood sugar, improving the intestinal.
   • Side effects: Bloating, gas formation, diarrhea or constipation. It can interact with some drugs. It is important to take with a sufficient amount of water to prevent suffocation.
   • Dosage: It is usually recommended to take 1 gram of glucomannan 30-60 minutes before meals, 2-3 times a day.

2. Spirulina:

   • The mechanism of action: Blue-green algae, rich in protein, amino acids, vitamins and minerals. High protein content contributes to a feeling of satiety. Contains phenylalanine, an amino acid that can suppress appetite.
   • Advantages: Decreased appetite, improvement of energy level, support of the immune system, antioxidant protection.
   • Side effects: It can cause allergic reactions in some people. It may contain heavy metals, if not obtained from a reliable source.
   • Dosage: It is usually recommended to take 1-3 grams of spirulina per day.

3. Chrome (Chrome Picolinat):

   • The mechanism of action: A trace element involved in the metabolism of carbohydrates, fats and proteins. It improves insulin sensitivity, which helps to stabilize blood sugar and reduce craving for sweets. It can affect neurotransmitters, such as serotonin, which regulate appetite.
   • Advantages: Reducing craving for sweets, improving blood sugar levels, weight loss (in combination with diet and physical exercises).
   • Side effects: Rarely, but headaches, nausea and mood changes can occur. It can interact with some drugs, especially with drugs for the treatment of diabetes.
   • Dosage: It is usually recommended to take 200-1000 μg of chromium picoline per day.

4. 5-HTP (5-hydroxyryptophan):

   • The mechanism of action: Amino acid, the predecessor of serotonin. Increases the level of serotonin in the brain, which can improve mood, reduce anxiety and suppress appetite, especially craving for carbohydrates.
   • Advantages: Reducing appetite, improving mood, reduction of anxiety, improving sleep.
   • Side effects: Nausea, vomiting, diarrhea, headaches and insomnia may occur. Do not take with antidepressants or other drugs affecting the level of serotonin.
   • Dosage: It is usually recommended to start with a low dose (50 mg) and gradually increase to 100-300 mg per day, divided into several tricks.

5. Green coffee extract:

   • The mechanism of action: Contains chlorogenic acid, which can reduce glucose absorption in the intestines, improve insulin sensitivity and suppress appetite. It also has antioxidant properties.
   • Advantages: Reducing appetite, weight loss, improving blood sugar, antioxidant protection.
   • Side effects: It can cause insomnia, anxiety, rapid heartbeat and stomach disorder, especially in people sensitive to caffeine.
   • Dosage: It is usually recommended to take 200-400 mg of green coffee extract per day.

6. Garcinia Cambodia:

   • The mechanism of action: Contains hydroxilimonic acid (GLK), which can block the enzyme involved in the formation of fat fat. It can increase the level of serotonin in the brain, which can suppress appetite.
   • Advantages: Reducing appetite, weight loss, mood improvement.
   • Side effects: Nausea, stomach disorder and headaches may occur. It can interact with some drugs, especially with diabetes treatment and statins.
   • Dosage: It is usually recommended to take 500-1500 mg of GLK per day, divided into several tricks.

7. Apple vinegar:

   • The mechanism of action: It contains acetic acid, which can slow down the emptying of the stomach, which contributes to a feeling of satiety. It can improve insulin sensitivity and reduce blood sugar.
   • Advantages: Reducing appetite, improving blood sugar levels, weight loss (in combination with diet and physical exercises).
   • Side effects: It can cause irritation of the throat, damage to tooth enamel and stomach disorder. Do not take in an undiluted form.
   • Dosage: It is usually recommended to take 1-2 tablespoons of apple cider vinegar diluted in a glass of water before meals.

8. Ginger:

   • The mechanism of action: Contains gingerol, a substance with anti -inflammatory and antioxidant properties. It can accelerate metabolism and increase the feeling of satiety. It can affect hormones that regulate the appetite.
   • Advantages: Reducing appetite, improving digestion, decreased nausea, anti -inflammatory effect.
   • Side effects: It can cause heartburn, stomach disorder and gas formation. It can interact with some drugs, especially with anticoagulants.
   • Dosage: It is usually recommended to take 1-3 grams of fresh ginger per day or an equivalent amount in the form of powder or extract.

9. Caffeine:

   • The mechanism of action: A stimulator that can increase metabolism, reduce appetite and improve concentration. Increases the level of adrenaline, which can reduce the feeling of hunger.
   • Advantages: Reducing appetite, increased energy level, improving concentration.
   • Side effects: It can cause insomnia, anxiety, rapid heartbeat, stomach disorder and headaches. May cause addiction.
   • Dosage: Moderate caffeine consumption (up to 400 mg per day) is recommended.

10. CHIA family:

    • The mechanism of action: We are rich in fiber, protein and omega-3 fatty acids. They swell in the stomach, forming a gel -like mass, which increases the volume of food and contributes to a feeling of satiety. Slow down the emptying of the stomach and the absorption of glucose.
    • Advantages: Reducing appetite, improving the intestinal, reducing cholesterol, source of omega-3 fatty acids.
    • Side effects: It can cause bloating and gas formation, especially with excessive consumption. It must be consumed with enough water.
    • Dosage: It is usually recommended to take 1-2 tablespoons of chia seeds per day.

11. Protein powder (whey, casein, soy, rice, pea):

    • The mechanism of action: The protein is more saturated than carbohydrates and fats. It stimulates the production of satiety hormones, such as Pyy and CCK. Slets the emptying of the stomach.
    • Advantages: Decreased appetite, maintenance of muscle mass, improvement of metabolism.
    • Side effects: Digestive disorders (bloating, gas formation) in people with intolerance to lactose or allergies to all may occur.
    • Dosage: Depends on individual needs, usually 20-40 grams of protein per portion.

12. Ashwaganda:

    • The mechanism of action: Adaptogen, helps the body cope with stress. Reduces the level of cortisol (stress hormone), which can stimulate appetite.
    • Advantages: Reducing appetite, reducing stress and anxiety, improving sleep, increasing the energy level.
    • Side effects: Drowsiness, disorder of the stomach and diarrhea may occur. Not recommended for pregnant and lactating women.
    • Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.

13. Rodiola pink:

    • The mechanism of action: Adaptogen, helps the body cope with stress. It improves mood and reduces fatigue, which can help control the appetite associated with emotional overeating.
    • Advantages: Reducing appetite, reducing stress and anxiety, improving mood, increasing the energy level.
    • Side effects: Insomnia, anxiety and irritability may occur.
    • Dosage: It is usually recommended to take 100-400 mg of Rhodiola Pink Rose per day.

14. Green tea:

    • The mechanism of action: Contains catechins, especially epallocatechin Gallat (EGCG), which have antioxidant properties and can accelerate metabolism. It can reduce appetite and stimulate fat burning.
    • Advantages: Decrease in appetite, increased metabolism, antioxidant protection.
    • Side effects: It can cause insomnia, anxiety and stomach disorder in people sensitive to caffeine.
    • Dosage: It is usually recommended to drink 2-3 cups of green tea per day or take green tea extract in accordance with the instructions.

15. Flax-seed:

    • The mechanism of action: Rich in fiber, omega-3 fatty acids and foxes (antioxidants). Fiber increases the volume of food in the stomach and slows down the emptying of the stomach, contributing to a feeling of satiety.
    • Advantages: Reducing appetite, improving the intestinal, reducing cholesterol, source of omega-3 fatty acids.
    • Side effects: It can cause bloating and gas formation, especially with excessive consumption.
    • Dosage: It is usually recommended to take 1-2 tablespoons of flaxseed per day, ground or solid (with sufficient amounts of water).

IV. Factors affecting the effectiveness of additives

The effectiveness of natural additives to reduce appetite can vary depending on various factors:

• Individual characteristics of the body: Metabolism, hormonal background, genetics and general health.
• Dosage and method accepts: Compliance with the recommended dosage and the correct method of administration (for example, before meals, with water).
• Quality supplements: The choice of additives from reliable manufacturers, with a proven composition and lack of impurities.
• Diet and lifestyle: The combination of additives with a healthy diet and regular physical exercises to achieve optimal results.
• Interaction with drugs: Accounting for possible interactions with medications taken and consultation with a doctor.

V. Precautions and possible side effects

Before taking any natural additives to reduce appetite, the following precautions must be taken into account:

• Consultation with a doctor: It is especially important for people with chronic diseases, pregnant and nursing women, as well as for those who take medications.
• Studying information about adding: Familiarization with the composition, the mechanism of action, recommended by the dosage and possible side effects.
• Start with a low dose: A gradual increase in the dose to evaluate tolerance and avoid side effects.
• Observation of the reaction of the body: Attentive monitoring of any changes in well -being and termination of reception of additives in case of undesirable reactions.
• The choice of reliable manufacturers: The purchase of additives from well -known and trusted companies to guarantee the quality and safety of products.
• Accounting for possible interactions with drugs: Checking possible interactions with medications taken and consultation with a doctor.

VI. How to choose the right supplement to reduce appetite

The choice of suitable additives to reduce appetite is an individual process that requires the accounting of various factors:

1. Determine the cause of increased appetite: Is it associated with hormonal disorders, stress, malnutrition or other factors?
2. Consider your individual characteristics: Do you have any chronic diseases, allergies or intolerance to certain substances?
3. Consult a doctor or nutritionist: They will help you determine the most suitable additives, taking into account your individual needs and health status.
4. Study information about various additives: Check out their composition, action mechanism, advantages and side effects.
5. Choose additives from reliable manufacturers: Make sure that the manufacturer has a good reputation and provides information about the quality and safety of his products.
6. Start with a low dose: Gradually increase the dose to evaluate tolerance and avoid side effects.
7. Observe the reaction of the body: Carefully track any changes in well -being and stop taking the additive in case of undesirable reactions.
8. Combine the reception of additives with a healthy lifestyle: Proper nutrition, regular physical exercises and sufficient sleep will help you achieve optimal results.

VII. Strategies to supplement the reception of additives

Natural additives can be an effective tool for reducing appetite, but they are not a panacea. To achieve the best results, it is necessary to combine their reception with the following strategies:

• Balanced nutrition: The use of products rich in fiber, protein and healthy fats, and limiting the consumption of treated foods, sugar and saturated fats.
• Regular physical exercises: Physical activity helps to burn calories, improves metabolism and reduces appetite.
• Sufficient sleep: The lack of sleep can lead to an increase in appetite and craving for unhealthy foods.
• Stress management: Chronic stress can lead to an increase in appetite and overeating. It is important to find stress control methods, such as meditation, yoga or nature walks.
• Conscious nutrition: Pay attention to your feelings of hunger and satiety, eat slowly and consciously, avoid abstracts during meals.
• Sufficient water consumption: Drinking water can help increase the feeling of satiety and reduce appetite.
• Power planning: Plan your food meals in advance to avoid impulsive solutions and overeating.
• Keeping a food diary: Write down everything that you eat and drink to track your food habits and identify areas that require improvement.
• Support: Support for your friends, family or specialist to remain motivated and adhere to a healthy lifestyle.

VIII. Final recommendations

Natural additives to reduce appetite can be a useful addition to a healthy lifestyle, but it is important to remember that they are not replacing a balanced diet, regular physical exercises and stress management. Before taking any additives, you need to consult a doctor or nutritionist to make sure that they are safe for you and do not interact with the medicines taken. It is important to choose additives from reliable manufacturers and observe the recommended dosage. The combination of additives with a healthy lifestyle will help you achieve optimal results in reducing your appetite and achieving your goals to reduce weight.