Feeling Hungry? Try These 7 Natural Appetite Suppressants

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There’s always a possibility that your fitness journey will go sideways no matter how great your diet plan is and that possibility gets even higher when you are hungry

As a former foodie, I understand that “One cannot think well, love well, sleep well if one has not dined well” but dining well doesn’t go that well if you are trying to lose some weight

The good news is, you don’t have to go through hunger pangs to lose weight

There are a number of methods you can utilize to stop yourself from feeling hungry. One such method is appetite suppressants

An appetite suppressant is a supplement or food you can consume to make yourself feel fuller. You can always count on supplements to deal with your appetite but for those of you who are looking for natural herbs, food, and plants

Here’s a list of 7 natural appetite suppressants that you can consume daily to keep your hunger at bay


Unless you are on a keto diet, Having oatmeal for breakfast is a great way to keep yourself feeling full all day long. Yes, they are high in carbs but the carbs present in oatmeal are slow digesting

Moreover, oatmeal improves appetite control by increasing the appetite-regulating hormone called cholecystokinin in your body. Making it easier for you to control your hunger.

They are also high in fiber (both soluble and insoluble)

Nutritional Facts per 100 grams

  • Calories: 68
  • Carbs: 12 gram
  • Protein: 2.4 gram
  • Total Fat: 1.4 gram

Consumption: Add a bowl of oatmeal in your diet if you can & consume it in the morning to stay fuller all day long

green tea

Green Tea Extract

Green Tea extract (a concentrated form of green tea) contains catechins and a decent amount of caffeine. To digest food and produce heat our body burns calories (Thermogenesis)

Catechins & caffeine assist in weight loss by regulating hormones that can enhance thermogenesis

Not only that, caffeine also is a great appetite suppressant

Combination of catechins particularly EGCG (epigallocatechin gallate) & caffeine will make your body more effective in burning calories while suppressing your appetite

Consumption: If you are consuming green tea extract in capsule, liquid, or powder form then the dose should not be more than 250–500 mg a day


Fenugreek is a herb often used in Indian cooking in seed or leaf form

It is rich in fiber (seed contains 45% fiber) and due to its high fiber content fenugreek is also a great appetite suppressant

The fenugreek works by delaying carb and fat absorption. As a result, you will feel fuller for a longer interval of time

The best part is fenugreek has few to no side effects

Consumption: You can consume whole seeds (start with 2 gram) or capsules (start with 0.5 gram)


An apple a day keeps the doctor away but what you don’t know is that it also keeps hunger away

Apples are low in calories and fat but are rich in fiber

This all makes them a great appetite suppressing food

Moreover, Fiber and pectin present in apples will adjust your glucose and boost your energy level. Making you feel fuller

Nutritional Facts per 100 grams

  • Calories: 52
  • Carbs: 14 gram
  • Protein: 0.3 gram
  • Total Fat: 0.2 gram

Consumption: Eating an apple before a meal will help you in reducing calories you end up eating



Avocados when consumed in moderation are enough to suppress your appetite. Oleic acid present in avocados trigger your small intestine to produce a compound called oleoylethanolamide

Oleoylethanolamide suppresses hunger

The best part is avocados are high in fiber & monounsaturated fat too, Making them weight-loss-friendly and heart-healthy

Nutritional Facts per 100 grams

  • Calories: 160
  • Carbs: 9 gram
  • Protein: 2 gram
  • Total Fat: 15 gram

Consumption: Replace some of your carbs with avocados


Cinnamon (also known as nature’s gastric band) is widely used as a spice. It stabilizes blood sugar levels and can also help you with fatigue

By lowering your blood sugar levels, cinnamon can also help you in controlling your appetite! The best part is cinnamon also enhance insulin sensitivity

Consumption: Sprinkling some cinnamon as a spice on foods eaten raw is enough to lower your appetite

dark chocolate

Dark Chocolate

Dark chocolates with 70% cocoa can help you in lowering your food craving as well as your appetite

The bitter taste of dark chocolate signals the body to lower your appetite

Moreover, the stearic acid present in dark chocolate slows down digestion

The best part is you can finally eat chocolate

Consumption: Savoring a piece of dark chocolate after a meal is a great way to increase your feeling of fullness and reduce your appetite

Struggling With Weight Gain? Try Keto!

Suppose your cousin’s wedding is next month & you have only a month to get in shape. What can you do?

Yes! you can lose up to 5 pounds by restricting your diet & training every day & about 8 pounds if you are lucky.

If that’s your cup of tea, then here’s a Full Body Workout, you can utilize to lose up to 5-8 lbs in a month.

But for those readers who have tried calorie deficit & workout and yet, those stubborn pounds are STILL hanging on for dear life!

You should give a shot to keto.

A Keto diet is a low-carb diet with a moderate amount of protein. The diet works by depleting the body of its sugar reserves which result in the breakdown of fats for energy

Molecules called ketones are formed in the body as fuel.

When the body burns fat, it results in weight loss. The effectiveness of keto has been proven in a lot of studies.

A study on the ketogenic diet even suggests that people who followed the keto diet lost 2.2 times more weight than people on a low-calorie and low-fat diet.

Last year (2020), I tried the keto diet & I managed to lose around 24.5 pounds in 47 days.

Moreover, Multiple studies and anecdotal evidence verify the effectiveness of a low-carb and ketogenic diet for fat loss, particularly in the abdominal section.

And yes, it will work perfectly for you even if you are over 40. On the flip side, You may be surprised to know that keto is considered one of the best diets for adults and seniors due to its unique health benefits.

However, keto is a restrictive diet, and to gain any potential benefits from keto, you have to enter ketosis & it’s hard to get into ketosis.

Here’s an article that can help you get into ketosis within the first 3 days, a list of foods you can consume while following the keto diet.

Here’s an article on How to Start a Keto Diet? & a 10-Day Keto Diet Meal Plan you can use to start your keto journey.

Still, the best & fastest way to lose weight with the keto diet is under the guidance of a nutritionist.

If you wish to follow the keto diet, I would recommend you to consult a nutritionist, or If you are like me and consider visiting a nutritionist an unnecessary hassle, then you can get a custom keto diet plan from here.

This diet plan will be tailored to your weight loss goals. Plus, It will help you in avoiding nutrient deficiencies, maintaining ketosis & in preparing healthy meals.

This custom diet plan will also respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

Remember, The keto diet is a medical diet. Utilizing it for losing weight without the proper guidance of a health expert can lower your results.

P.S If you enjoyed this article on natural appetite suppressants, feel free to leave a question down below in the comment section if you have any

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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