An effective appetite suppressant doesn't work by magic: it triggers a precise biological mechanism. Gastric distension (soluble fibers that swell in the stomach), release of satiety hormones (PYY, GLP-1, CCK triggered by proteins), inhibition of ghrelin (the hunger hormone) or serotonergic modulation (emotional cravings). Not all ingredients sold as "natural appetite suppressants" activate these levers with equal strength. We have ranked the 10 most documented appetite suppressants by level of scientific evidence, mechanism of action, and effective dose. Only one ingredient benefits from an EFSA-approved health claim for weight loss : glucomannan at 3 g/day. The others have variable evidence, ranging from solid (psyllium, proteins) to questionable (detox teas, garcinia).
The glucomannan extracted from konjac is the only appetite suppressant to benefit from an approved EFSA claim on weight loss (3 g/day, Onakpoya 2014 meta-analysis in J Am Coll Nutr). The psyllium at 6.8 g before meals significantly reduces hunger according to Brum 2016 in Appetite. The proteins (eggs, whey) strongly stimulate PYY3-36, a hormone that reduces food intake by 33% over 24 hours at physiological dose according to Batterham 2002 in Nature. Drinking 500 mL of water before each meal adds -2 kg over 12 weeks according to Dennis 2010 in Obesity. No appetite suppressant replaces a caloric deficit.
Health information. Appetite suppressants containing 5-HTP can interact seriously with antidepressants (SSRIs, MAOIs, tricyclics). If you are taking medication, have a chronic condition, are pregnant or breastfeeding, consult a healthcare professional before taking any supplements.
- The 4 biological mechanisms of satiety
- Hunger and satiety hormones
- Evidence-based ranking methodology
- Tier S: Glucomannan (konjac), EFSA claim
- Tier A+: Psyllium husk, soluble fibers
- Tier A: Proteins (eggs, whey)
- Tier A: Water and soups, gastric distension
- Tier B: Caffeine, transient appetite suppressant
- Tier B: Chromium picolinate, sugar cravings
- Tier B: 5-HTP, serotonergic appetite suppressant
- Outside competition: ingredients to avoid
- Top 10 daily appetite suppressant foods
- One-day anti-hunger protocol
- Self-test: which appetite suppressant for you?
- Comparative summary table
- Frequently asked questions
The 4 biological mechanisms of satiety
An appetite suppressant acts via four mechanisms : (1) gastric distension mechanical through soluble fibers or water, (2) satiety hormones (PYY, GLP-1, CCK) released by proteins and fibers, (3) ghrelin inhibition via gastric filling and proteins, (4) brain modulation by serotonin (5-HTP) or stimulants (caffeine).
Understanding these mechanisms allows you to choose the right appetite suppressant based on your hunger profile. Mechanical hunger responds well to fibers and water. Emotional hunger or sugar cravings respond better to brain modulators. Chronic hormonal hunger (reactive hypoglycemia) requires increasing protein intake and stabilizing blood sugar levels.
1. Gastric distension
When the stomach dilates (volume occupied by food, water, or swollen fiber), mechanoreceptors mechanoreceptors send a satiety signal to the brain via the vagus nerve. This is the mechanism of glucomannan, psyllium, and pre-meal water.
2. Release of satiety hormones
Three key hormones: cholecystokinin (CCK) released by the duodenum upon arrival of fats and proteins, PYY3-36 released by the ileum in proportion to calories ingested (Batterham 2002 in Nature), and GLP-1 which slows gastric emptying and prolongs satiety. Proteins stimulate all three.
3. Inhibition of ghrelin
Ghrelin is the only hormone that increases hunger. It spikes before meals and drops after. A full stomach (water, fiber, proteins) inhibits its secretion. Overly restrictive diets raise ghrelin to pathological levels, explaining long-term failure. est la seule hormone qui augmente la faim. Elle pique avant les repas et chute après. Un estomac rempli (eau, fibres, protéines) inhibe sa sécrétion. Les régimes restrictifs trop drastiques font monter la ghréline à des niveaux pathologiques, expliquant l'échec à long terme.
4. Brain modulation
Serotonin (synthesized from 5-HTP) modulates appetite, particularly for sugars. Caffeine and certain thermogenic stimulants act on hypothalamic appetite centers but with rapid tolerance.
Hunger and satiety hormones
Five hormones regulate hunger: ghrelin (stimulates hunger, secreted by an empty stomach), leptin (signals fat reserves to the brain), CCK, PYY3-36, and GLP-1 (intestinal satiety hormones). Effective natural appetite suppressants act on one or more of these pathways.
The landmark study by Batterham et al. 2002 in Nature demonstrated that infusion of PYY3-36 at physiological concentration in humans reduces food intake by 33% over 24 hours. This major finding reinvigorated all research on gastrointestinal hormones and explains why proteins and fiber, which strongly stimulate PYY, are the most effective dietary appetite suppressants.
Leptin , secreted by adipocytes, should decrease hunger when fat reserves are abundant. But in obesity, leptin resistance, sécrétée par les adipocytes, devrait diminuer la faim lorsque les réserves grasses sont abondantes. Mais dans l'obésité s'installe une develops, similar to insulin resistance, which perpetuates hunger despite substantial reserves. This is one reason why weight loss becomes more difficult long-term and why appetite suppressants acting independently of leptin (distension, PYY) maintain their effectiveness., similaire à l'insulinorésistance, qui perpétue la faim malgré des réserves importantes. C'est l'une des raisons pour lesquelles la perte de poids devient plus difficile à long terme et pourquoi les coupe-faim qui agissent indépendamment de la leptine (distension, PYY) gardent leur efficacité.
Classification methodology by level of evidence
We classify each appetite suppressant according to 5 criteria: (1) quality of scientific corpus (Cochrane meta-analyses and large RCTs as priority), (2) magnitude of effect (weight lost, reduction in food intake), (3) reproducibility between studies, (4) regulatory validation (EFSA, ANSES, FDA), (5) safety profile (side effects, interactions).
- Tier S : EFSA-approved health claim + positive meta-analysis
- Tier A+ : Multiple positive human RCTs + clear mechanism
- Tier A : Positive meta-analysis or well-conducted RCTs
- Tier B : Moderate clinical evidence or well-documented mechanism but modest effect
- Out of Competition : Insufficient or contradictory evidence, or withdrawn product
Tier SGlucomannan (konjac) : the only appetite suppressant with EFSA claim
Glucomannan extracted from konjac (Amorphophallus konjac) is a viscous soluble fiber that swells in the stomach and creates mechanical gastric distension. EFSA effective dose: 3 g/day divided into 3 intakes before meals with 1-2 glasses of water. The Onakpoya 2014 meta-analysis in J Am Coll Nutr (8 trials, 308 subjects) confirms superior weight loss compared to placebo.
Glucomannan is extracted from the konjac root, an Asian plant also used to make "shirataki" (low-calorie Japanese noodles). Its very high viscosity molecular structure allows it toabsorb 50 times its weight in water. Taken before a meal with 250-500 mL of water, it forms a gel in the stomach that occupies considerable volume, triggering gastric distension and the release of PYY and GLP-1.
The meta-analysis by Onakpoya et al. 2014 published in J Am Coll Nutr pooled 8 randomized controlled trials (n=308) and demonstrated significant weight loss versus placebo, particularly in overweight subjects combining glucomannan with caloric deficit. More importantly: EFSA validated in 2010 a specific health claim on weight loss, which no other plant-based appetite suppressant has obtained. EU Regulation 432/2012 stipulates that this claim can only be used at a dose of 3 g/day divided into 3 intakes with at least 1-2 glasses of water, as part of a hypocaloric diet.
How to use glucomannan
- Daily dose : 3 g/day (3 × 1 g) to benefit from the EFSA claim
- Timing : 30 to 60 minutes before each main meal
- Mandatory hydration : 250 to 500 mL of water per intake (otherwise risk of esophageal obstruction)
- Duration : 1 to 3 month course, to be integrated into a comprehensive weight loss protocol
- Precautions : take any medications 1 hour before or 4 hours after (fibers can slow absorption)
Possible side effects
Glucomannan is very well tolerated overall. The most frequent adverse effects are bloating, gas and digestive discomfort at the beginning of treatment (introduce gradually starting from 1 g/day). Rare but serious cases: esophageal obstruction if ingested without sufficient water (always drink at least 250 mL per intake). Not recommended in case of digestive stenosis, dysphagia or severe swallowing disorders.
Tier A+Blonde psyllium: satiety and intestinal comfort in one
Blonde psyllium contains 70 to 80% soluble fiber forming a viscous gel in the stomach. The double-blind randomized trial by Brum et al. 2016 in Appetite showed that 6.8 g of psyllium before breakfast and lunch significantly reduce hunger and increase feelings of satiety between meals. Bonus: transit regulation (constipation as well as diarrhea), reduction of LDL cholesterol.
Unlike glucomannan, psyllium does not benefit from a specific EFSA claim on weight loss, but it does have an approved EFSA claim on transit (7 g/day) and on cholesterol reduction (3 g/day). For the appetite-suppressing effect, the scientifically validated dose is 6.8 g before meals, with a glass of water (250 mL minimum).
The advantage of psyllium compared to glucomannan is its dual action satiety + transit, particularly useful for people who are constipated (very common at the start of a diet) or suffering from irritable bowel syndrome. Its mixed fibrous structure (soluble + slightly insoluble) regulates transit in both directions: it liquefies in case of hard stools and soothes in case of overly soft stools.
How to use blonde psyllium
- Daily dose : 10 to 20 g/day, ideally 6.8 g before breakfast and 6.8 g before lunch
- Progressive introduction : start at 5 g/day for 3 days, then increase gradually
- Hydration : 250 mL of water minimum per dose
- Duration : long-term use possible (no known toxicity)
- Precautions : space medication intake by at least 1 hour
Tier AProteins: the most powerful dietary appetite suppressant
Proteins powerfully stimulate 3 satiety hormones (PYY3-36, GLP-1, CCK) while inhibiting ghrelin. High thermic effect (20 to 30% of ingested calories are burned during digestion). 25 to 30 g of protein at breakfast extend satiety for 4 to 5 hours. It is the most well-validated dietary appetite suppressant.
The randomized study by Vander Wal et al. 2008 published in Int J Obes compares two isocaloric breakfasts (340 kcal) in 152 overweight adults: 2 whole eggs vs bagel. Over 8 weeks with moderate caloric deficit, the eggs group lost 2.63 kg vs 1.59 kg in the bagel group (-65% difference), with a 34% more marked reduction in waist circumference.
The mechanistic explanation is clear: proteins strongly release PYY3-36 and GLP-1 from the meal onward, which spontaneously reduces the caloric intake of the next meal. Halton & Hu 2004 in J Am Coll Nutr confirmed in 30 trials that high-protein diets lead to a spontaneous reduction of 10 to 15% in daily caloric intake, without conscious restriction.
Sources of proteins with strong appetite-suppressing power
- Whole eggs (6.5 g of protein/egg, very high satiety index)
- Whey isolate (80-90% protein, rapid PYY release)
- Plain whole Greek yogurt (10 g/100 g)
- Cottage cheese, skyr, quark (slow-release casein)
- Fish, poultry, lean meat (at lunch and dinner)
- Legumes + whole grains (complementary plant-based sources)
For athletes or people who struggle to reach 25-30 g of protein at breakfast with their usual foods, 100% Whey Isolate offers a quick solution (1 serving = 24 g of protein, less than 1% lactose).
Tier AWater and soups: the forgotten free appetite suppressant
Water creates transient gastric distension, triggering stomach mechanoreceptors. Effective dose according to Dennis 2010: 500 mL of water 30 minutes before each main meal. Soups amplify the effect by adding fiber and minimal caloric intake.
The randomized trial by Dennis et al. 2010 published in Obesity followed 48 overweight adults aged 55 to 75 for 12 weeks. All followed a calorie-restricted diet; half additionally drank 500 mL of water 30 minutes before each meal. Result: the "pre-meal water" group lost 2 kg more than the control group, representing 44% additional weight loss.
Low-calorie soups (vegetable broth, miso soup, fat-free gazpacho) amplify this effect at the beginning of meals: high volume, moderate fiber, and early satiety signal. Starting each meal with 200 mL of soup or 500 mL of water naturally reduces calorie intake by 100 to 150 kcal, without feeling deprived.
Tier BCaffeine: temporary appetite suppressant with rapid tolerance
Caffeine acts as an appetite suppressant via several mechanisms: stimulation of the sympathetic nervous system (noradrenaline release), inhibition of ghrelin, and central action on hypothalamic nuclei regulating appetite. The Schubert 2017 meta-analysis of 12 trials (n=288) confirms a modest but significant reduction in calorie intake at the following meal.
Major limitation : tolerance develops in 1 to 2 weeks in regular consumers. The appetite-suppressing effect is therefore mainly noticeable in occasional consumers, or after a break of several days. Beyond 400 mg/day: risk of anxiety, palpitations, sleep disturbances.
To benefit from natural caffeine accompanied by polyphenols and L-theanine (which attenuates nervous effects), prefer organic matcha tea or organic yerba mate to pure coffee.
Tier BChromium picolinate: targeted action on sugar cravings
Chromium is a trace mineral that enhances insulin action by activating the insulin receptor. By stabilizing postprandial blood glucose, it reduces reactive hypoglycemia responsible for sugar cravings 2 to 4 hours after a meal high in simple sugars. The Cochrane meta-analysis (Tian 2013, DOI 10.1002/14651858.CD010063.pub2) concludes a modest but reproducible effect on weight loss, with an excellent safety profile.
Chromium is useful as a supplement, especially for people prone to sugar cravings or to restrictive low-carb diets difficult to maintain. Preferred form: picolinate or brewer's yeast enriched with chromium (better absorption than chromium chloride). Dose: 200 to 400 µg/day. Chromium picolinate is one of the 7 active ingredients inActifminceur®, which combines this glycemic stabilization with other mechanisms (thermogenesis, lipid oxidation).
Tier B5-HTP: serotonergic appetite suppressant to be used with caution
Health information. 5-HTP is a serotonin precursor. Its simultaneous use with antidepressants (SSRIs such as fluoxetine or sertraline, MAOIs, tricyclics) can cause serotonin syndrome potentially serious. Also contraindicated in case of pregnancy, breastfeeding, severe heart disease, or bleeding disorders. Always consult a healthcare professional before supplementation.
5-HTP (5-hydroxytryptophan) is extracted from the plant Griffonia simplicifolia. Immediate precursor of serotonin, it can cross the blood-brain barrier and increase the availability of this neurotransmitter involved in mood, satiety, and regulation of sugar cravings. Earlier studies by Cangiano 1992 in Am J Clin Nutr demonstrated a 38% reduction in caloric intake in obese women, with spontaneous preference for proteins and decreased simple carbohydrates.
The effect is particularly useful in people experiencing emotional hunger (eating for comfort), sugar cravings in the late afternoon/evening (evening serotonergic collapse) or mild anxiety/depression. Dosage: 100 to 300 mg/day, in the evening, on an empty stomach.
That said, its serious drug interactions and limited field of application make it an ingredient to reserve for specific situations, ideally after medical advice. Nutrition•pro does not market 5-HTP as monotherapy for this reason of caution.
Out of competition: ingredients to avoid or strongly qualify
Several heavily publicized ingredients fail to deliver on their promises: Garcinia cambogia, raspberry ketone, "detox appetite-suppressing teas," spirulina appetite suppressant, green coffee. Insufficient evidence, oversized marketing, or even retracted studies (Vinson 2012 on green coffee: FTC fine of $3.5M for scientific fraud).
Nutrition•pro does not offer prescription appetite suppressants (orlistat, liraglutide, semaglutide) or "miracle fat burners" overdosed with caffeine. Our approach: natural satiety via fiber (konjac, psyllium), protein (whey, eggs) and hydration. No rebound effect, no major drug interactions, no laxative dependency. If you're looking for medication, consult a nutritionist doctor.
Top 10 Natural Appetite Suppressant Foods for Daily Use
Beyond supplements, several everyday foods are excellent appetite suppressants thanks to their richness in fiber, protein or water. Incorporating them regularly naturally reduces caloric intake without any feeling of restriction.
| Food | Mechanism | Effective Dose |
|---|---|---|
| Whole Eggs | Protein + PYY/GLP-1 | 2 eggs at breakfast |
| Water | Gastric Distension | 500 mL before each meal |
| Soup (starter) | Volume + fiber + heat | 200 mL at start of meal |
| Full-Fat Greek Yogurt | Protein + slow casein | 150-200 g as a snack |
| Avocado | Fiber + satiating fats | 1/2 avocado |
| Almonds, Walnuts | Fiber + protein + matrix | 30 g (1 handful) |
| Legumes | Soluble fiber + protein | 100 g cooked |
| Oat Flakes | Beta-glucans (soluble fiber) | 40-50 g at breakfast |
| Whole Apple | Pectin + mastication | 1 whole fruit (not juice) |
| Leafy green vegetables | Volume + fiber + low energy density | 200 g per meal |
One-day anti-hunger protocol
Combine 4 satiety levers over one day: pre-meal hydration (water or soup), protein-rich breakfast (25-30 g), soluble fiber supplementation (glucomannan or psyllium) before the 2 main meals, and low glycemic index protein snacks. Cumulative effects without felt deprivation.
Typical day optimized for satiety
- 7:00 AM : 500 mL of water upon waking
- 7:30 AM (breakfast) : 2 whole eggs + 30 g oatmeal flakes + 1 fruit (30 g protein, beta-glucan fiber)
- 11:30 AM : 1 g of glucomannan (Pure Konjac) with 250 mL water, 30 minutes before lunch
- 12:00 PM (lunch) : Soup as starter + lean proteins (chicken, fish, legumes) + vegetables + 1 tablespoon olive oil
- 4:00 PM : 150 g plain full-fat Greek yogurt + 30 g almonds (satisfying snack)
- 7:00 PM : 1 g of glucomannan with 250 mL water, 30 minutes before dinner
- 7:30 PM (dinner) : Proteins (omelet, tofu, fish) + 200 g green vegetables + 1 tablespoon apple cider vinegar diluted in 1 glass of water
Estimated total: 25-30 g protein at breakfast, 2 g glucomannan (of 3 g target), 1 L pre-meal water, 30 g total soluble fiber. Maximum satiety effect for comfortable moderate caloric deficit.
Self-test: which appetite suppressant for your profile?
8 questions to identify your profile and guide your choice. Check all that apply to you.
Comparative summary table
| Ingredient | Tier | Mechanism | Effective dose |
|---|---|---|---|
| Glucomannan | S | Gastric distension + EFSA claim | 3 g/day in 3 servings |
| Blonde psyllium | A+ | Mucilaginous fibers, satiety + transit | 6.8 g × 2/day |
| Proteins (eggs, whey) | A | PYY3-36, GLP-1, CCK | 25-30 g/meal |
| Pre-meal water | A | Transient gastric distension | 500 mL × 3/day |
| Caffeine | B | CNS, ghrelin (habituation) | 200-400 mg before meals |
| Chromium picolinate | B | Blood sugar stabilization | 200-400 µg/day |
| 5-HTP | B | Serotonin precursor | 100-300 mg (medical advice) |
| Garcinia cambogia | Out | Marginal effect, hepatotoxicity | Avoid |
| Raspberry ketone | Out | No human evidence | Avoid |
| Laxative detox teas | Out | Senna, false weight loss | Avoid |
How to choose your appetite suppressant?
Frequently Asked Questions
What is the best natural appetite suppressant?
Glucomannan extracted from konjac is the only plant-based appetite suppressant to benefit from an EFSA-approved health claim in 2010: 3 g/day divided into 3 doses before meals as part of a calorie-restricted diet contributes to weight loss. Its absorption capacity (50 times its weight in water) creates mechanical gastric distension.
Does glucomannan really cause weight loss?
Yes, moderately and only combined with a calorie deficit. The Onakpoya 2014 meta-analysis in J Am Coll Nutr (8 trials, 308 subjects) shows average weight loss superior to placebo. The EFSA validated the weight loss claim at 3 g/day with a calorie-restricted diet. Without a calorie deficit, the effect alone remains limited.
How long before a meal should you take an appetite suppressant?
30 to 60 minutes before the meal for glucomannan and psyllium, the time it takes for fibers to absorb water and swell in the stomach. For water alone, 500 mL 30 minutes before is sufficient (Dennis 2010). For protein, eat it at the beginning of the meal (as a starter) to maximize PYY and GLP-1 release.
Konjac or psyllium: which should you choose?
Konjac (glucomannan) for a powerful mechanical appetite-suppressing effect (50× its weight in water, EFSA claim), to prioritize if the main objective is weight loss. Psyllium if you also have transit issues (constipation, irritable bowel syndrome) because its mixed soluble + insoluble fibers regulate transit. The two can be combined without interaction.
Is coffee an appetite suppressant?
Real but modest and transient effect. The Schubert 2017 meta-analysis in Am J Clin Nutr shows that 200 to 400 mg of caffeine 30 to 60 minutes before a meal reduces energy intake by 5 to 10%. The effect diminishes with habituation and lasts only 1 to 2 hours. Useful as a supplement, not as a primary tool.
Is 5-HTP dangerous?
5-HTP (5-hydroxytryptophan) is a precursor to serotonin. It can reduce sugar cravings and emotional eating, but it is strictly contraindicated with antidepressants (SSRIs, MAOIs, tricyclics) due to the risk of serotonin syndrome (potentially serious). Also avoid in case of pregnancy, breastfeeding, or heart disease. Consult a doctor before use.
Do appetite suppressants cause weight loss without changing your diet at all?
No. No appetite suppressant, even the most effective, causes weight loss without a calorie deficit. Glucomannan itself works, according to the EFSA, only within a calorie-restricted diet. Appetite suppressants help better stick to a diet by reducing hunger sensation, but do not replace controlled eating.
Does chromium picolinate really curb the urge for sugar?
The effect is documented but modest. The Cochrane Tian 2013 review confirms slight weight loss (-1.1 kg) without toxicity, but the methodological quality of studies is judged to be low. Chromium mainly helps stabilize blood sugar levels, which can reduce sugar cravings secondary to reactive hypoglycemia.
What dose of psyllium to suppress appetite?
6.8 g of psyllium before breakfast and lunch significantly reduce hunger between meals according to the Brum 2016 randomized trial in Appetite. The recommended total dose is 10 to 20 g/day, to be introduced gradually (start at 5 g) with a minimum of 250 mL of water to avoid digestive discomfort.
How long should you take an appetite suppressant?
A course of 1 to 3 months maximum, integrated into a global weight loss protocol (calorie deficit, physical activity). Beyond that, the body adapts and the effect decreases. Take breaks of 2 to 4 weeks between courses to preserve effectiveness, and stop once target weight is reached.
Are breakfast proteins sufficient as an appetite suppressant?
Yes, largely. The Vander Wal 2008 study in Int J Obes shows that 2 eggs at breakfast (vs. calorie-equivalent bagel) extend satiety for 4 to 5 hours and reduce lunch calorie intake. Proteins strongly stimulate PYY and GLP-1, two powerful satiety hormones. 25 to 30 g of protein at breakfast is an effective threshold.
Do appetite suppressants have side effects?
Fibers (glucomannan, psyllium) can cause bloating, gas, and digestive discomfort at high doses or at the start of a course: introduce gradually and drink at least 250 mL of water per dose. Caffeine can cause anxiety, insomnia, tachycardia. 5-HTP: serious drug interactions. Always start at a reduced dose and consult if you have any health condition.
Can you combine Konjac and Actifminceur?
Yes, it's even the most complete combination, offered in the Nutripack' Minceur. Konjac acts on satiety (mechanical appetite suppression via gastric distension), while Actifminceur activates thermogenesis, fat oxidation, and blood sugar stabilization. The two mechanisms are complementary and non-competing.
Is there an appetite suppressant for evening cravings?
Evening cravings are often linked to an evening serotonin collapse, a too-light dinner, or reactive hypoglycemia. Strategies: protein-rich dinner (25-30 g of protein), warm herbal tea (soothing effect + volume), 1 g of glucomannan 30 minutes before dinner. 5-HTP in the evening can help but requires medical advice.
Is Konjac compatible with a gluten-free diet?
Yes. Glucomannan is extracted from the Amorphophallus konjac root, with no connection to gluten-containing cereals. Our Pure Konjac contains no gluten, no lactose, and no allergenic excipients.
Are appetite suppressants suitable for pregnant women?
No. No appetite suppressant is recommended during pregnancy or breastfeeding. The caloric and nutritional needs of pregnant women are specific and should not be reduced by appetite suppressants. Consult a nutritionist doctor for personalized monitoring.
Is glucomannan dangerous?
Glucomannan is very well tolerated. The only documented risks concern ingestion without sufficient water (very rare cases of esophageal obstruction), easily avoidable by consuming 250 mL of water per dose. Not recommended in case of digestive stenosis or severe swallowing disorders.
What to think of appetite suppressants in medication form?
Prescription appetite suppressants (orlistat, liraglutide, semaglutide) are powerful treatments to be prescribed by a doctor, with specific indications (obesity, BMI >30, comorbidities). Nutrition•pro does not offer these molecules, which fall under the medical pathway. Natural appetite suppressants are a first-line alternative for moderate overweight without associated conditions.
- Ghrelin
- Hormone secreted mainly by the stomach when it is empty. Primary trigger of the physiological sensation of hunger. Inhibited by gastric filling (fiber, water, proteins).
- PYY3-36 (Peptide YY 3-36)
- Satiety hormone released by the ileum in proportion to calories consumed. Demonstrated by Batterham 2002 in Nature: reduces human food intake by 33% over 24 hours at physiological dose.
- GLP-1 (Glucagon-like peptide-1)
- Intestinal hormone that slows gastric emptying, increases satiety and stimulates insulin secretion. Pharmacological target of drugs such as liraglutide and semaglutide.
- CCK (Cholecystokinin)
- Duodenal hormone released upon the arrival of fats and proteins in the small intestine. Signals early satiety and slows gastric emptying.
- Glucomannan
- Viscous soluble fiber extracted from the root of konjac (Amorphophallus konjac). Exceptional water absorption capacity (50× its weight in water). Only plant with EFSA-approved claim for weight loss.
- Gastric distension
- Mechanical stretching of the stomach wall. Detected by mechanoreceptors and transmitted to the brain via the vagus nerve, generating the early satiety signal.
- Satiety Index
- Scale developed by Susanna Holt (1995) measuring the ability of a food to satiate over 2 hours compared to white bread (reference = 100). Boiled potato = 323. Croissant = 47.
- EFSA Health Claim
- Health claim approved by the European Food Safety Authority after strict scientific evaluation. Glucomannan benefits from claim Q-2009-00373 on weight loss (3 g/day in a hypocaloric diet).
- Onakpoya I, et al. The Efficacy of Glucomannan Supplementation in Overweight and Obesity: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Am Coll Nutr. 2014;33(1):70-78. DOI: 10.1080/07315724.2014.870013
- Brum JM, et al. Satiety effects of psyllium in healthy volunteers. Appetite. 2016;105:27-36. DOI: 10.1016/j.appet.2016.04.041
- Batterham RL, et al. Gut hormone PYY(3-36) physiologically inhibits food intake. Nature. 2002;418(6898):650-654. DOI: 10.1038/nature00887
- Dennis EA, et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010;18(2):300-307. DOI: 10.1038/oby.2009.235
- Vander Wal JS, et al. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008;32(10):1545-1551. DOI: 10.1038/ijo.2008.130
- Tian H, et al. Chromium picolinate supplementation for overweight or obese adults. Cochrane Database Syst Rev. 2013;(11):CD010063. DOI: 10.1002/14651858.CD010063.pub2
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to konjac mannan (glucomannan). Q-2009-00373. EFSA Journal. 2010;8(10):1798.
- EU Regulation No. 432/2012 establishing a list of permitted health claims on foodstuffs.
- Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss. J Am Coll Nutr. 2004;23(5):373-385.
- ANSES. Opinion on the assessment of risks related to the consumption of dietary supplements intended for people seeking to lose weight, 2019.
