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There are many weight loss products on the market.
They work in different ways, either by reducing your appetite, blocking the absorption of certain nutrients or increasing the number of calories you burn.
This article focuses on natural herbs and plants that have been shown to help you eat less food by reducing appetite, increasing feelings of fullness or reducing food cravings.
Here are the top 10 natural appetite suppressants that can help you lose weight.
Fenugreek is an herb from the legume family. The seeds, after being dried and ground, are the most commonly used part of the plant.
Fenugreek contains soluble and insoluble fiber. However, the majority of the fiber comes from galactomannan, a water-soluble fiber (1).
Thanks to its high fiber content, fenugreek has been shown to provide health benefits such as blood sugar regulation, cholesterol reduction and appetite control (2, 3, 4).
Fenugreek works by slowing down stomach emptying and delaying carbohydrate and fat absorption. This translates into decreased appetite and better blood sugar control.
A study of 18 healthy obese people found that consuming 8 grams of fiber from fenugreek reduced appetite more effectively than 4 grams of fiber from fenugreek. Participants also felt fuller and ate less at the next meal (3).
Moreover, it seems that fenugreek could help people decrease their fat intake.
For example, one study of 12 healthy men showed that taking 1.2 grams of fenugreek seed extract decreased daily fat intake by 17%. This also lowered their daily calorie intake by about 12% (5).
Additionally, a review of 12 randomized controlled studies found that fenugreek has blood sugar-lowering and cholesterol-lowering properties (6).
Research has shown that fenugreek is safe and has few or no side effects (7).
- Whole seed: Start with 2 grams and move up to 5 grams, as tolerated.
- Capsule: Start with a 0.5-gram dose and increase to 1 gram after a couple of weeks if you do not experience any side effects.
Fenugreek is a plant rich in galactomannan fiber. This soluble fiber helps reduce appetite by increasing satiety levels, slowing stomach emptying and delaying carbohydrate and fat absorption.