CAN’T STOP snacking? It can be frustrating when your meals are healthy and balanced, but in between, you’re knee-deep in the cookie jar.
If you’re like me, late morning and late afternoon are the best times to eat, when chocolate, granola, and cake (to name a few) are the only things that can satisfy my cravings.
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Snacking isn’t always bad, but if you’re someone trying to lose weight, these snacks can really hinder your progress.
Imagine if there was a supplement you could take that would curb your cravings and stop you from snacking between meals.
Although the diabetes drug Ozempic has been in the news lately as the latest celebrity weight loss trick, it turns out it has some pretty negative side effects.
Instead, I tried these supplements, which claim to increase fullness and stop those pesky cravings…
What’s behind this craving?
It is also a good idea to find out the cause of the feeling of hunger.
Beanie Robinson, nutritionist and founder of The Health Space, says: “If your diet is high in refined carbohydrates and sugar, it’s likely to spike your blood sugar levels quite a bit.
“This can cause you to experience peaks and troughs in your blood sugar levels throughout the day.
“If our diets lack fiber, good quality lean protein, and healthy fats, we may not stay full for long and may need frequent snacks.”
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You often find yourself grazing simply because you are bored.
Beanie says: “Ask yourself, ‘Would I want to eat a hard-boiled egg?’ If the answer is yes, then chances are you’re 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 staying properly hydrated means making sure your body has optimal amounts of electrolytes, such as potassium, magnesium, and sodium.
When you are dehydrated, you may reach for food and mistake thirst for hunger. Staying hydrated can therefore play an important role in curbing hunger.
These Phizz effervescent tablets are described as ‘3-in-1 hydration, electrolytes and vitamins’ because they not only contain electrolytes, but also vitamin B, vitamin C and zinc.
Put the tablet in water, wait until it dissolves and voilà: a drink full of electrolytes!
I had mine late in the morning before lunch. Later in the day I didn’t feel like snacking or reaching for cookies.
I felt strangely content and I will also add that I did not feel as sleepy at 3pm as I often do. These are a winner for me!
2. Sisterly The Elevator 30 bags, £81.30
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This supplement, which is specifically designed for women and consists of 30 sachets filled with powder, requires a larger budget.
They contain 24 essential nutrients, including magnesium, iodine, vitamin B, C, D, K2, A, zinc and chromium. These nutrients are said to be good for energy supply, immunity, hormones, skin, hair and nails.
However, it also contains nutrients that promote digestion and appetite, such as chromium.
I had this for breakfast mixed with water. It tastes great without being too sweet.
I definitely think this helped me wake up (more than a cup of coffee!) and feel very productive in the morning.
Although I didn’t feel the need to eat until after lunch, I started grazing again later in the day.
But that was probably a bit of emotional eating, because I was confused by the deadlines at work.
Overall it’s a great product but the price tag is a let down.
3. Nutravita Psyllium Husk Fibre 700mg 180 Vegan Capsules, £16.99
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Fiber: the “f-word” that most of us don’t get enough of.
According to the British Dietetics Association, the average fiber intake for adults is 18 grams per day, significantly lower than the recommended 30 grams per day.
Psyllium husk is a natural soluble fiber. It dissolves to form a gel that slows digestion and helps you feel fuller for longer.
Maybe it was a coincidence, but when I had these for lunch I didn’t want to eat another bowl, then have a snack, and then maybe dig out some more junk from the cupboard.
I eat fiber with most meals, but maybe this extra fiber boost was enough to satisfy my sweet tooth.
TikTok is full of posts praising psyllium husk. I get the appeal, but it’s not a magic ingredient that will make you lose weight instantly.
Are Appetite Suppressants Safe?
APPETITE SUPPRESSANTS are medications or supplements that make you feel full.
In theory, this means that you eat less and therefore lose weight.
They are not well researched and there is no real evidence that they actually work. They also have a range of side effects.
The remedies you can buy over the counter at pharmacies and health food stores are generally considered safe, but are likely not as effective.
However, unregulated variants sold online can be dangerous.
Dr Babak Ashrafi, a GP working at Superdrug, said: “Appetite suppressants can help suppress hunger and make you feel full faster, so they can help you lose weight in the short term.
“However, there are safer ways to lose weight.
“The dangerous side effects of diet pills have in the past led to certain brands being banned in both the UK and the US.
“There is a thriving internet trade in diet pills, allowing people desperate to lose weight to purchase illegal and potentially dangerous drugs and herbal supplements.
“There is no evidence that appetite suppressants work, as no independent clinical studies have been conducted.
“Attempts by the pharmaceutical industry to develop a safe and effective appetite suppressant have so far failed, so there is no evidence that they safely help with weight loss.
“If you think you need to lose weight, talk to your doctor. He or she can advise you on what to do, including advice on eating healthier and exercising more.”
4. Holland & Barrett Glucomannan 500mg 60 capsules, £7.99
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Research on glucomannan has specifically shown that it may be useful in controlling food cravings and even improving mood.
For optimal effect, Holland & Barrett recommends taking two capsules three times a day with one to two glasses of water, 30 minutes before meals.
I was worried that it would make me feel bloated. After all, fiber is known to cause bloating.
But thanks to all the water I drank with them, I felt absolutely fine.
As for suppressing hunger, I definitely felt more full after the meal.
I did feel like having a snack later, but I wasn’t hungry, I just really wanted chocolate.
5. Youth & Earth Body Balance Weight Management Formula 90 Capsules, £39.99
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I have tried Youth & Earth supplements before and I really like them so I was curious what these would be like.
These tablets contain a blend of different nutrients that are said to support weight management and metabolism.
I’ve never heard of most of them, like conjugated linoleic acid (CLA), but I’ve seen similar supplements for other substances, like green tea extract.
This supplement also gives the intestines a boost thanks to pre- and probiotics.
Research has shown that our gut microbiome plays a huge role in what we eat.
In the few days that I was on these medications, I seemed to have more willpower and was less likely to reach for unhealthy foods.
It could be psychological: if I know I’ve taken something that’s good for me, why would I disrupt that by eating bad food?
But with such a wide variety of ingredients, it just might work!
6. Nutrigums Apple Cider Complex Apple Flavor, 60 Vegan Gummies, £9.99
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There has been a lot of talk about apple cider vinegar and its benefits.
While more research is needed, research suggests that apple cider vinegar may support weight loss, lower blood sugar levels, and suppress appetite.
Would these tasty gummies help me stop snacking?
Unfortunately, they couldn’t satisfy my hunger.
The sweetness of the gummy left me wanting more (recommended serving size is one to two).
But reading about all the other potential benefits of apple cider vinegar makes me want to keep taking them. Plus, these gummies contain other good nutrients, like vitamin C, B12, and folic acid.
7. Bio Synergy Body Perfect 60 gummies, £24.99
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These tasty gummies are said to ‘suppress your sweet tooth and boost your immune system’.
They are packed with vitamin C, as well as good old chromium and apple cider vinegar, so there is plenty of good stuff in there, even though it is basically candy.
Did they stop my craving? No, not really.
But as before, they contain other nutrients, so they could at least offer other benefits.
I have to say they taste really good.
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