- Diet & Weight Loss
Curb Hunger With The Best Natural Appetite Suppressants: Does Sugar or Lemon Juice Effect Appetite and More
Diet aids currently account for almost six billion in sales annually in the US. Almost half this amount is spent on pills, and the rest on meal replacement products. Many of these products have unpleasant side effects and are unhealthy. Others come from natural sources and have proven to be beneficial when taken in addition to an effective appetite management program. Supplements can be very effective but they are called supplements for a reason. They are meant to supplement a healthy lifestyle aimed at promoting and maintaining a healthy weight. You will never get the long term results you are looking for by supplementing alone.
Many of the best natural appetite suppressants do not require taking pills or supplements and they are by far the most effective. All you need to do is be aware of them and start taking advantage of them.
A recent study has found that aerobic exercise releases two hormones that regulate appetite. The study was conducted to compare the effects aerobic exercise, weightlifting and doing absolutely nothing would have on appetite. Aerobic exercise was found to have a much greater ability to suppress appetite than either weight lifting or doing nothing.
You may have heard that avoiding carbohydrates is the key to weight loss. The truth is that there are carbohydrates that will help you lose weight. It all depends upon the ranking of the carbohydrate in the glycemic index. Those with a high ranking break down very quickly in the body, causing rapid changes in blood sugar, ultimately leading to rapid weight gain.
Factors that give a carbohydrate a high ranking include the extent of processing and cooking, the acid content, the amount of soluble fiber which affects the rate of digestion and the types of sugars and starches contained in the carbohydrate. Carbohydrates with a high glycemic ranking may increase appetite, food cravings and cause fatigue.
Carbohydrates with a low glycemic ranking are those that are slowly digested and broken down into blood sugar. Some examples are some fruits, most vegetables, unprocessed grains and legumes. Studies conducted have found that these types of carbohydrates can curb appetite and cravings and increase the bodies fat burning capacity.
They are most effective when combine with healthy fats and quality sources of protein to further lower the glycemic impact on the meal and slow down the rate of digestion. Adding vinegar or lemon to your meal will significantly lower the glycemic impact on the meal. If you have a sweet tooth, eat sweets after a meal to lessen the impact on blood sugar.
Eating adequate quantities of soluble fibers is effective in diminishing appetite and improving blood sugar stability. A number of studies have been done where test subjects reported a significant reduction in appetite. Greens drinks, specifically those that include barley greens, chlorella, berry greens, and spirulina, have proven to be effective in suppressing the appetite. An eight ounce glass is equal in phytochemical content to five to ten cups of mixed salad. Drinking a serving between meals is a great way to prevent snacking.
Many people try to skip meals in an attempt to lose weight. Unfortunately, skipping meals puts incredible stress on the body. The body responds by holding on to stored fat as a source of energy. Eating three to five small, balanced meals a day will improve mood, increase energy and suppress the appetite. Drinking eight to ten glasses of pure water daily will help promote the feeling of fullness and cleanse the body of toxins which inhibit weight loss.
Antidepressants and Weight Gain
More than 14.8 million people in the United States deal with depression. Conventional treatments for depression focus on prescription drugs and psychiatric counseling. Although prescription drugs have played an important role in the treatment of the disease, they involve many serious side effects which include weight gain. Weight gain is a side effect with serious health risks because in many cases the use of these drugs are prescribed on a long term basis.
There are two types of antidepressant drugs available: seratonin reuptake inhibitors (SSRIs) and tricyclic anti-depressant drugs. About one third of individuals taking these drugs will not be helped by them or cannot tolerate the side effects and approximately fifty percent of people taking them are not depressed. A 2005 study revealed that people who were not depressed were taking the drugs for insomnia, fatigue, nerve pain, back pain and other problems.
Weight gain associated with regular intake of antidepressant drugs is believed to be due to the effect they have on the hormone serotonin, which regulates appetite. Many people report significant increases in hunger and intense cravings for starchy and sugary foods. Intense cravings for these foods, leading to rapid weight gain is caused by depleted serotonin levels in the body.
The good news is there is healthy way to restore serotonin levels and curb cravings that will not result in weight gain. This is accomplished by eating foods high in complex carbohydrates such as oatmeal, whole grain cereals, all bran, shredded wheat, muesli, oatcakes, pita bread, brown bread, whole grain pasta, yams, corn, brown rice, peas, beans and lentils.
Replacing unhealthy meals and snacks with these types of foods will satisfy cravings and not only prevent weight gain but will aid in weight loss as well. Other things to consider are portion control and eating more slowly. Eating more slowly is an effective method of weight control because it allows the body time to signal the brain that the stomach is full.
There are several nutritional supplements that have been clinically proven to be effective against depression without the side effect of weight gain. Before discontinuing your present medication talk to your healthcare provider. Suddenly discontinuing medication can cause withdrawal symptoms. Discuss alternative treatments with your doctor.
5-Hydroxytryptophan (5-HTP) has been used effectively against depression with mild side effects such as upset stomach.S-Adenosylmethionine (SAMe) is a substance that is naturally produced by the body. It has the ability to stimulate a number of neurotransmitters in the brain and may help alleviate depression. Many studies have confirmed that it is well tolerated, safe and effective for depression.
Side effects may include upset stomach and nausea. While some antidepressant have been found to cause liver damage, SAME protects the liver. Results are usually seen in one to two weeks compared with four weeks or more with most other antidepressants. Those with bipolar disorder should not use SAME because it may worsen symptoms. If you are taking antidepressant drugs consult with your doctor before taking SAME.
St. John’s Wort was the most commonly used alternative treatment for depression until its interaction with many drugs was discovered. Studies have shown it to be effective with mild to moderate depression. If you are taking antidepressant or any other medications, check with your doctor before taking this herb. Results are noticed in two to four weeks. Side effects may include stomach upset, skin rash and fatigue.
Theanine is an amino acid which is extracted from green tea. It helps increase quality of sleep and reduces stress and anxiety without causing drowsiness.
Fish oil, which is rich in omega-3 fatty acids is beneficial for depression because it helps promote a healthy nervous system and supports neurotransmitter function.