Best Ways to Control Your Hunger

Don’t let hunger pangs derail your efforts to lose weight. These supplements and foods can help control your appetite morning, noon and night.

Best Ways to Control Your Hunger
Best Ways to Control Your Hunger

By far, the hardest part of dieting is dealing with hunger, a basic human drive that is difficult to ignore, especially when your belly starts to rumble and cry out, “Give me more food!" To help get your weight under control for good, Dr. Oz has gathered together the best appetite suppressants – from supplements to foods – to help you stop feeling as if you're starving all the time so you can shed pounds with ease.

Best Appetite Suppressants


Dr. Oz refers to this soluble fiber derived from the root of the konjac plant as “nature's skinny sponge" because it literally soaks up your hunger. When consumed, glucomannan “sponges" up water in the digestive tract, reducing the absorption of carbs and cholesterol and thus supporting weight loss. It can also help reduce constipation, diabetes and more. This supplement also makes you feel full without leaving you gassy or bloated. Take glucomannan 3 times a day to supplement a healthy diet. You can get it three different ways:

  • Powder: Add glucomannan powder to your favorite foods and drinks, from sauces to smoothies. Dr. Oz likes adding it to his Green Drink.
  • Noodles(also called shirataki): You can find noodles made from glucomannan online or at natural food stores. There is evidence that chewing glucomannan helps increase weight loss even more by inducing fullness faster. Boil noodles according to the directions and enjoy as you would your favorite pasta, topped with a sauce of veggies. Click here for Dr. Oz's Glucomannan Primavera recipe.
  • Supplement: For convenience, you can also take this appetite suppressant in capsule form. Take 1gram, three times a day before meals.

Grapeseed Oil

Technically a fruit oil, grapseed oil is high in the linoleic acid, an essential fatty acid, shown to help control hunger and reduce body fat by reducing insulin resistance. This good fat slows gastric emptying which is the reason it keeps you feeling fuller longer. Have 2 teaspoons of grapeseed oil 2 hours before lunch every day.

Griffonia Simplicifolia (5-HTP)

Derived from a West African shrub, the seeds of the griffonia simplicifolia are the main ingredient in the supplement also referred to as 5-HTP, 5-hydroxtyrptophan which increases levels of serotonin, the neurotransmitter that has been tied to suppressing hunger and thus controlling weight gain. Take 200mg, three times a day.

Pine Nuts

Pine nuts contain pinolenic acid, a naturally occurring fat that stimulates cholecystokinin (CCK) and glucagon-like peptide (GLP-1), both powerful hormones that alert the brain that the stomach is full. In one study, women who consumed pinoleic acid reported a decreased desire to eat and also reduced their food intake by 36%. Eat a shot glass full of pine nuts every day to help suppress hunger. These small nuts also contain the highest protein content of any nut.

Here are more ways you can control your hunger by consuming certain foods in the morning, noon and night.

Best Foods to Control your Appetite

Morning: Dr. Oz's Bloody Mary

Drink a non-alcoholic Bloody Mary chockfull of hunger-reducing ingredients at breakfast time. The hot sauce has capsaicin, the compound in chili peppers shown to reduce hunger and fat intake. In one study, people who drank capsaicin with tomato juice took in fewer calories. The horseradish contains glucosinolates, which suppress appetite and increase digestion. The celery adds fiber to help fill you up. Click here for the complete recipe.

Afternoon: Espresso Shot and Cookies

At 3 p.m., treat yourself to coffee and cookies by enjoying a shot of espresso and a protein-filled cookie. The espresso alters gut hormones and tricks the body into feeling fuller sooner. It also blocks some sugar absorption. The protein in the cookies also helps promote fullness and cuts down your cravings. Bake up a batch of Dr. Oz's Peanut Butter Protein Cookies. Click here for the recipe.

Night: Fennel Tea

To get a jumpstart on warding off morning hunger, drink fennel tea before bed. Fennel is known for its cleansing, clarifying flavor that helps reset taste buds and reduce cravings. It also boosts digestion, facilitating the absorption of nutrients, and reducing fat storage in the body. Available at health food stores or online.

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Presented by USANA.