Weight Loss

Natural appetite suppressant foods & supplements that work!

By Kim Crawford, M.D. Last updated: December 6, 2018
takes natural appetite suppressant supplements

Natural appetite suppressant supplements but first diets, foods, and behaviors:

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Natural appetite suppressant “things” are the way to go!

Many people are constantly trying to get rid of the “final 15” but find that their appetite or cravings get the better of them.

Not to worry, by the time you’re done with this article you’ll have a set of things to instantly put to work to suppress hunger pangs that have you running to the fridge and overeating at meals.

Let’s start with eating habits.

Slow down, start hot:

Most people just inhale their food. This means that the “satiety center” in the brain doesn’t get the message that you are indeed full.

The first natural appetite suppressant is to allow your brain to catch up to your stomach! Start all meals with something hot. If it’s breakfast, have tea or coffee first.

If it’s lunch, start out with hot tea or clear hot soup. Miso soup is ideal which is on the foods to speed up metabolism list as is REAL green tea. So, there is step 1 for meals.

Doing this will slow down your pace such that when the “food” consumption starts, your brain will already be signaled.

Eat a ketogenic diet off and on:

To really suppress those hunger pangs, you need first to follow my anti-inflammatory diet. Then you need to take those guidelines and “go ketotic.”

The keto diet makes the body burn fat rather than glucose. The body then produces ketones in the liver to be used as energy.

When you eat high-carbohydrate foods, your body produces extra glucose which is then used as the body’s primary energy source.

Conversely, when you consume fewer carbs, your body switches over to burning fat and making ketones.

Ketosis at work:

Glucose is the easiest product your body uses to make energy. Because of this, glucose is chosen over all available energy sources when you’re eating a “regular” diet. Your pancreas secretes insulin to allow glucose to be taken up and then used for energy by your cells. Since your primary energy source is glucose, the fats stored in your body are not needed for energy.

If you are on a very low-carbohydrate diet, your body is induced into a state known as ketosis.

Ketosis is the state of survival our bodies use to survive when food consumption is low.

During this process, the body produces ketones which are produced from the breakdown of fats in the liver.

A Ketogenic Diet

This diet is high in fat, has adequate protein and is low in carbohydrates. This combination changes the way energy is made and then used in your body.

The fat you consume is converted in the liver into fatty acids and ketone bodies. Fat is naturally more satisfying and ends up leaving us in a satiated (full) state for longer.

Ketones are a natural appetite suppressant. Double whammy for the appetite suppressant effect, right?

On a ketogenic diet, your nutrient intake should be 75% healthy fats, 20% protein, and 5% carbohydrate.

The more you restrict carbohydrates (less than 15g per day), the faster you will enter ketosis. Don’t stay on this diet for more than a month at a time or the low carbs will backfire with your glucose and lipids. Best is to go on/off alternating with the anti-inflammatory diet. Details at the beginners guide to nutritional ketosis for weight loss.

foods that speed metabolismYou want to have your carbohydrates coming mostly from vegetables, nuts, and dairy. Don’t eat any refined/processed carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit other than some berries.

Dark green and leafy is always the best way to go with vegetables. Most of your meals should be a protein with vegetables, and a side of fat.

An example would be to have chicken breast basted in extra virgin coconut oil and tasty spices with broccoli and cheese. If you’re hungry during the day, snacks include nuts, seeds or small amounts of hard cheese.

Here are some other benes of going ketotic:

It normalizes “the hunger hormone” called ghrelin. This method also (by the way) helps you lose belly fat due to hormonal normalizations such as these.

It also adjusts leptin sensitivity. Leptin is what tells you you’re full. If you are not sensitive to it, you eat more. So any over-eating issues will be under control by this natural appetite suppressant diet. If not, just add the supplement at the end until you no longer need it.

Add more Branched chain amino acids to your diet:

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It’s a little-known fact outside of the bcaa  world is when your protein sources are high in branched chain aminos, you will tend to have less body fat and more muscle mass.

No kidding!

The highest BCAA foods are whey protein powder but not just any whey. Whey concentrate- not isolate.

Whey protein tends to be filling, being another natural appetite suppressant. Then we have eggs-boil em up! Natural foods like turkey, chicken, and wild caught salmon also round out the list.

Furthermore, there is BCAA supplementation which you can add to your whey protein or drink “as is.”


 The statistics:


BCAAs trigger protein synthesis in muscles and inhibit the breakdown of muscle cells. This makes it easier for you to gain muscle which aids in fat loss.

Branched chain amino acids also increase energy production during exercise, which is why bodybuilders take them before workouts. This makes you get more out of your workouts. As a result, supplements are recommended before weight training.

People who eat proteins that contain branched chain amino acids (BCAA’s) with every meal have less visceral belly fat and more lean body mass. In addtion, BCAAs have unique bodyfat-reducing effects because they decrease food intake and body fat weight by increasing the gene signaling of muscle building pathways.

Furthermore, surveys show people with a higher BCAA intake in their diets have less body fat, more lean muscle, and better body composition. A study of over 4000 subjects found those with higher BCAA intake were the slimmest and had statistically significantly less chance of even being overweight compared to those with lower BCAA intake. 

The more muscle you have, the higher your metabolism will be. Note that as you change your body composition, you will change the leptin and ghrelin situation positively also! (All good!) If you want to improve your workout results further and create more muscle and lose more fat, I suggest you look into nitric oxide benefits (meaning increasing your levels-it’s really great stuff).

Natural appetite suppressant supplements:

Chromium nicotinate:

Chromium is an “essential trace element” because small amounts of chromium are necessary for our health. Chromium is required for normal sugar and fat metabolism. It improves the effectiveness of insulin. This is not advertised as such, but it is a natural appetite suppressant.

If you are ON insulin just watch your blood sugars since it can take it down as much as 10 points. Your dose is one cap 2x/day, and you can combine this with anything you see below.

Glucomannan Fiber

This fiber, produced from konjac can absorb large amounts of water. This creates a sense of fullness, thereby reducing caloric intake. Scientists found that taking glucomannan in doses of two to four grams per day may result in significant weight loss among obese or overweight people. They demonstrate that glucomannan may act as a weight loss supplement by increasing satiety. Therefore, this qualifies as another natural appetite suppressant.

Glucomannan may produce certain side effects (such as flatulence, abdominal pain, and other GI tract problems). Diabetes medications interact with glucomannan. Glucomannan can also decrease blood sugar in people with type 2 diabetes.

White Kidney Bean Extract 

Phaseolus vulgaris AKA white bean extract is a natural substance that is sold in supplement form.

Typically marketed as a “starch blocker,” proponents claim that it can prevent the breakdown of carbohydrates into glucose (sugar).

To clarify, it seems to work by inhibiting the action of the enzyme alpha-amylase, which breaks down carbohydrates.

Notably, it too is a natural appetite suppressant to boot! Side effects are no different than if you physically ate beans (bloating, nausea, gas, diarrhea, etc.

5-HTP (5-hydroxy-tryptophan)

5-HTP is manufactured from the seeds of an African plant, griffonia simplicifolia. It is a naturally occurring amino acid and brain chemical precursor.

It is the metabolic intermediate in the synthesis of the neurotransmitters serotonin and melatonin from tryptophan. The body makes 5-HTP naturally from tryptophan and, then, converts it into serotonin.
This neurotransmitter has many effects on the brain. Not only does it improve mood but it also suppresses hunger.

This is as a truly natural appetite suppressant because you make it in your own body! 

As serotonin levels increase, your hunger diminishes, and you feel satiated faster. In fact, one study found women ate fewer carbs without even trying. Speaking of serotonin, studies have shown that gum chewing raises it to then suppress appetite, so there you have another “pearl.”

Resetting your appetite:

Forskolin extract, banaba, and other extracts are ingredients combined in our MetabaPrime™ Supplement.

MetabaPrime™ is a comprehensive hormonal-balancing formula which balances insulin, leptin, and cortisol levels to support safe fat metabolism and lean body mass.

The addition of ForsLean™, Garcinia cambogia and EGCg (decaf green tea-a metabolic enhancer) helps to decrease fat mass and improve lean body mass while increasing the basal metabolic rate. This unique array of nutrients and botanicals also help with blood sugar control and cravings. Sorry to be referring to something we carry but this combo is not found elsewhere. This is the supplement I said you might want to use if you are using ketosis to reset these hormones.


  1. Dr Kim, I noticed that you mention BCAA and whey. I am currently using a protein powder but it doesn’t have BCAA anywhere on the label. I want to make sure that I am getting the needed intake of protein for my body. Do you recommend a BCAA that will be beneficial to building muscle but also with the needed supplementation?

    • Anthoney, I would add a good BCAA glutamine powder like we have TO your whey.

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