CAN’T stop snacking? It can be frustrating when your meals are healthy and balanced but in between, you find yourself knee deep in the biscuit tin.
If you’re anything like me, late morning and late afternoon are peak ‘graze’ hours, where chocolate, granola and cake (to name just a few foody items) are the only things that will satisfy my cravings.
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However, whilst snacking isn’t always a bad thing, if you’re someone who is on a mission to lose weight, these snacks can seriously get in the way of your progress.
So imagine if there was a supplement you could take that would just curb your cravings and stop you from grazing between meals.
Although the diabetes drug Ozempic has made headlines lately for being the latest celebrity weight loss hack, it’s been found to come with several pretty negative side effects.
Instead, I gave these supplements a try, which claim to boost satiety and stop those annoying cravings…
What’s behind the cravings?
It’s also a good idea to discover the root cause of hunger cravings.
Beanie Robinson, nutritionist and founder of The Health Space, says: “If the diet consists of a lot of refined carbohydrates and sugar, we are likely to be on a blood sugar rollercoaster.
“This can leave us having blood sugar spikes and crashes across the course of the day.
“If the diet lacks fibre, lean good quality protein and healthy fats, we may not stay full for long and therefore feel the need for regular snacks.”
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Often, you might find yourself grazing because you’re simply bored.
Beanie says: “Ask yourself the question, ‘Would I like to eat a boiled egg?’. If the answer is yes, then chances are you are physically hungry.”
The 7 supplements I tried to curb hunger
1. Phizz 3-in-1 Hydration, Electrolytes & Vitamins, £7.99 for 20 tablets
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Hydration is a buzzword right now, but hydrating properly means ensuring that your body has optimum levels of electrolytes – such as potassium, magnesium and sodium.
When you’re dehydrated, you might turn to food instead, mistaking thirst for hunger, so staying hydrated could be a key player in curbing hunger.
These Phizz effervescent tablets are described as ‘3-in-1 Hydration, Electrolytes & Vitamins’ as they not only contain the electrolytes, but also B vitamins, vitamin C and zinc.
Simply pop the tablet into water, wait a moment for it to dissolve, and voila, an electrolyte-packed drink!
I took mine late morning before lunch. Later in the day, I wasn’t inclined to snack or reach for biscuits.
I felt weirdly content and I will also add, I didn’t feel snoozy come 3pm like I often do. These are a winner for me!
2. Sisterly The Elevator 30 sachets, £81.30
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A bigger budget is needed for this female-focused supplement, which is made up of 30 sachets filled with powder.
They contain 24 essential nutrients including magnesium, iodine, vitamins B, C, D, K2, A, zinc and chromium – said to help with energy, immunity, hormones, skin, hair and nails.
However, some of the nutrients in here are known to support digestion and cravings such as chromium.
I took this before breakfast, mixed with water. It tastes great without being overly sweet.
I definitely think this helped wake me up (more so than a coffee!) and made me feel really productive in the morning.
Although I didn’t feel the need to eat till lunch, I was grazing again later.
But that was probably slight emotional eating due to some work deadlines which were making me flustered.
All in all, it’s a great product, however the price tag is a turn off.
3. Nutravita Psyllium Husk Fibre 700mg 180 Vegan Capsules, £16.99
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Fibre: the ‘f word’ most of us aren’t getting enough of.
The British Dietetics Association reports that the average fibre intake for adults is 18g per day, significantly lower than the recommended 30g per day.
Psyllium husk is a natural soluble fibre, so it dissolves, creating a gel and slowing down digestion, keeping you fuller.
It may have been a fluke, but when I took these before lunch, I didn’t want to follow with another bowl of food, and then a snack, and then maybe some cupboard grazing.
I do eat fibre in most of my meals, but perhaps this extra fibre boost was enough to just knock my cravings on the head.
TikTok is full of posts praising psyllium husk, and I can see the appeal – but it’s not a magic ingredient that will instantly have you losing weight.
Are appetite suppressants safe?
APPETITE suppressants are drugs or supplements designed to make you feel full.
In theory, this means you eat less and therefore lose weight.
They aren’t well studied, and there is no real evidence that they actually work. They also come with a range of side effects.
The ones you can buy over the counter in pharmacies and health shops are generally deemed safe – though unlikely to be that effective.
However, unregulated varieties sold online could be dangerous.
Dr Babak Ashrafi, a GP that works with Superdrug, said: “Appetite suppressants may help to suppress hunger and cause you to feel full sooner, so they might help you lose weight in the short term.
“However, there are safer ways to lose weight.
“The dangerous side effects of diet pills in the past have caused certain brands to be banned in both the UK and the US.
“There is a flourishing internet trade in diet pills which has allowed people desperate to lose weight to buy illegal and potentially dangerous drugs and herbal supplements.
“There is no proof that appetite suppressants work as there haven’t been any independent clinical trials.
“Attempts by the pharmaceutical industry to create a safe and effective appetite suppressant have so far failed so there is no evidence to say that they safely help with weight loss.
“If you feel that you need to lose weight, speak to your doctor. They can advise you on what to do, which will include advice on eating more healthily and taking more exercise.”
4. Holland & Barrett Glucomannan 500mg 60 Capsules, £7.99
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Research done on glucomannan specifically has found that it can be useful to manage food cravings and even improve mood.
For the full effect, Holland & Barrett recommends taking two capsules with one to two glasses of water, 30 minutes before a meal, three times a day.
I was worried these might bloat me; after all, fibre is notorious for causing a bit of bloat.
However, thanks to all the water I drank with them, I felt totally fine.
As for curbing cravings, I definitely did feel more satisfied after my meals.
I still wanted a snack later but it wasn’t hunger, I just really fancied some chocolate.
5. Youth & Earth Body Balance Weight Management Formula 90 Capsules, £39.99
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I’ve tried Youth & Earth supplements before and I rate them highly, so I was keen to see what these were like.
These tablets contain a blend of different nutrients which allegedly support weight management and metabolism.
Most of them I’ve not actually heard of, such as Conjugated Linoleic Acid (CLA), but then others such as green tea extract I’ve seen regularly used in similar supplements.
This supplement also gives the gut a little boost thanks to pre and probiotics.
Studies have suggested that our gut microbiome plays a big part in what we crave.
In the few days I did take these, I seemed to have more willpower, feeling less inclined to grab bad foods.
It might be psychological, knowing that I’ve taken something which is doing me good so why would I disrupt it by eating bad food?
However, with such a range of ingredients, these could just legitimately work!
6. Nutrigums Apple Cider Complex Apple Flavour, 60 Vegan Gummies, £9.99
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There’s been a lot of talk around apple cider vinegar and its benefits.
Although more studies need to be done, there is research to suggest that apple cider vinegar can support weight loss, as well as help lower blood sugar levels and suppress appetite.
So, would these tasty gummies help to stop me snacking?
Unfortunately, these didn’t curb my hunger.
The sweetness of the gummy just left me wanting more of them (the recommended portion size is one to two).
But, reading about all the other potential benefits of apple cider vinegar does make me want to carry on taking these anyway, plus these gummies contain other great nutrients such as vitamin C, B12 and folate.
7. Bio Synergy Body Perfect 60 Gummies, £24.99
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These yummy gummies supposedly “curb your cravings and boost your immunity”.
They’re filled with vitamin C, as well as good ol’ chromium and apple cider vinegar – so there’s plenty of goodness, even though it’s essentially a sweetie.
Did they stop my cravings? Not really, no.
But as before, these contain other nutrients so at least they could be providing other benefits.
I will say that these taste so good.
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