Appetite Control

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Appetite control products are sold to help with hunger and cravings while you diet. Most are thermogenic or stim-free fat burners, with a few single herbs and a protein powder. This range includes products from EHP Labs, Nutrex Research, Hydroxycut, Universal Nutrition and EVLution Nutrition.

Read the Appetite Control buying guide
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Appetite Control: buying guide

Hunger and a calorie deficit

Feeling hungry is a normal part of eating less. The International Society of Sports Nutrition (ISSN) states that fat loss is driven by a sustained calorie deficit, and notes that dietary protein has satiating effects and helps preserve lean muscle while dieting. Slower rates of weight loss can also better preserve lean mass in leaner people. Before reaching for a supplement, build meals around protein and plan a deficit you can sustain.

What the evidence says about appetite ingredients

The US NIH Office of Dietary Supplements (NIH ODS) says there is little scientific evidence that weight-loss supplements work. On specific ingredients:

  • Garcinia cambogia: little to no effect on weight loss.
  • Caffeine: may cause a little weight loss, though tolerance can reduce the effect.
  • Bitter orange (synephrine): might slightly reduce appetite, but whether it helps weight loss is unknown, and it might not be safe.
  • White kidney bean: might cause a small loss of weight and body fat.

Weight management depends on your overall diet and activity. Treat any appetite product as a small extra, not the plan.

How to compare products

  • Stimulant content. Most products here contain caffeine. Count it with coffee and pre-workouts. The NIH ODS says up to 400 to 500 mg a day seems safe for most adults.
  • Stim-free options. Products such as EVLution LeanMode Stimulant-Free leave out caffeine.
  • Full disclosure. Labels that list every ingredient amount are easier to compare with research doses.
  • Drug testing. Athletes who are drug tested should choose batch-tested products (for example HASTA or Informed Sport certified) and check with their sport.

Safety

These products are for healthy adults. Avoid them if you are pregnant, breastfeeding or under 18, and talk to your doctor first if you have a heart condition or high blood pressure, or take regular medication. The NIH ODS warns that some weight-loss products have been found to contain undeclared prescription drugs, so buy from a reputable retailer.

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Related categories

Compare fat burners, whey protein isolate and meal replacement protein.

Sources: NIH ODS: Dietary supplements for weight loss; ISSN Position Stand: diets and body composition.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Appetite Control: questions and answers

Do appetite suppressant supplements work?
The evidence is weak. The NIH Office of Dietary Supplements says there is little scientific evidence that weight-loss supplements work, and rates garcinia cambogia as having little to no effect. Caffeine may cause a little weight loss, and bitter orange might slightly reduce appetite but may not be safe. Protein-rich meals and a sustainable calorie deficit do far more for hunger and results.
Does garcinia cambogia work for weight loss?
According to the NIH Office of Dietary Supplements, garcinia cambogia has little to no effect on weight loss. It is considered fairly safe, with possible side effects including headache, nausea and stomach or bowel symptoms. If you are paying for a product mainly for its garcinia content, your money is likely better spent on protein foods that help keep you full.
What helps with hunger when cutting?
Protein is the main lever. The ISSN notes that higher protein intakes have satiating effects and help preserve lean mass during a calorie deficit. It also says slower rates of weight loss can better preserve lean mass in leaner people, which can make a diet easier to stick to. Plan meals and snacks around protein foods or a protein shake.
Is bitter orange safe?
Possibly not. The NIH Office of Dietary Supplements says bitter orange, which contains synephrine, might slightly increase calorie burn and slightly reduce appetite, but it is unknown whether it helps weight loss. It also says bitter orange might not be safe, with possible chest pain, anxiety, faster heart rate and higher blood pressure. Avoid it if you have a heart condition.
What is glucomannan?
Glucomannan is a soluble dietary fibre from the root of the konjac plant. NOW Supplements Glucomannan is a pure powder that you mix into water. The NIH Office of Dietary Supplements says glucomannan has little to no effect on weight loss, although some people use it as an extra source of fibre. It seems safe for most people at studied amounts, but it can cause loose stools, wind, constipation or stomach discomfort. Always mix it with plenty of water as the label directs, and check with your pharmacist if you take regular medicines.

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