When it comes to your food intake, is there any food or drink option that helps suppress your appetite? You may have heard about coffee, an appetite suppressant for many busy adults. There is no one-size-fits-all solution for every adult about coffee as an appetite suppressant and the top appetite suppressant among all people. Let’s explore some options together and get to the bottom of the question – Is coffee an appetite suppressant?
What is an Appetite Suppressant?
An appetite suppressant is a food, pill, or drink that makes you feel full, therefore decreasing your intake of food. Your body’s response to feeling hungry gets interrupted by the suppressant. There are plenty of brands that claim to suppress your appetite, but these unregulated products could be dangerous.
Remember, the pharmaceutical industry does not manage the sales of natural appetite suppressants. The Food and Drug Administration does not regulate the sales of natural solutions, although there are a few diet medications on the market. There is no miracle solution. If there were a miracle solution, you would have heard about it by now!
There are a few natural appetite suppressants on the market. One common belief about appetite is that caffeine suppresses the appetite. Many people consume coffee every morning with the expectation that it curbs the need to eat.
Coffee’s Effect on the Body
The rumors behind coffee being a top appetite suppressant relate to one of its primary features. The caffeine in coffee causes coffee’s reputation as a reason for suppressing your need to eat.
In an examination in the International Journal of Food Sciences and Nutrition, evidence revealed by research was all combined in one piece. They found that “Coffee administered three to four and a half hours before a meal had minimal influence on food and macronutrient intake…and suppressed acute energy intake.” In simpler terms,they found that coffee does not alter food intake but may suppress acute energy intake.
Other Factors Influencing Caffeine’s Effect on the Body
One major factor influencing caffeine’s effect on the body is genetics. An individual’s metabolism impacts how quickly caffeine runs through your body. Some people a more bitter taste when they drink coffee than others. Specific variants of one gene are linked to up to faster metabolizing of caffeine.
Also, the sound effects of coffee get canceled out with liberal use of sugar and cream. Other effects of caffeine on the brain can potentially include:
- Stimulating more heat and energy production from food
- Increasing attention and mental alertness for a limited period
- Boosting brain function like enhancing thinking
- Improving physical performance during short bouts of exercise
- Boosting long-term memory
- Worsening symptoms of depression
- Increasing blood glucose levels
- Disrupting your sleep
- Causing headaches
The Main Feature – Caffeine
The basis behind coffee as an appetite suppressant relies on the caffeine natural to the drink. The question is not about the ability of coffee to suppress appetite but the ability of caffeine to do so. Research conducted on coffee as an appetite suppressant has not found a measurable difference between decaf and caffeine drinkers.
According to a Mayo Clinic nutritionist, caffeine does have a short, appetite suppressing effect. Mainly this happens because fat oxidation gets boosted for a bit after consumption of caffeine. It is a diuretic which means you lose water weight after consumption since you urinate more often. If you are a caffeine drinker that consumes several cups a day, the effect gets less pronounced on your body.
Caffeine Doesn’t Affect Me
Are you a reader that says, “caffeine doesn’t affect me”? The more you consume, the less caffeine alters your mindset. Caffeine tolerance in humans does occur. The National Institute of Health says, “it is widely held that tolerance develops to the effects of sustained caffeine consumption.”
Other Top Appetite Suppressants
Discourage your appetite from taking charge of an otherwise strong day with the addition of the right foods to your diet. While your daily dose of coffee might provide you with a bit of relief, you can also add other foods to your routine rather than turning to obvious calorie culprits.
Snack on these foods to keep your stomach feeling full and to decrease your caloric intake.
The top options are:
- Almonds: A study presented in 2006 revealed that almonds had been shown to increase feelings of fullness in people looking for weight management help. Almonds are full of antioxidants, vitamin E, and magnesium.
- Oatmeal: Oatmeal gets a bad reputation because it is high in carbs, but it keeps you full due to slowing digestion and suppressing a hormone that stops you from feeling hungry.
- Eggs: While there might not but a set reason for it, studies reveal that eating eggs for breakfast helps people consume fewer calories than those eating bagels for breakfast. Eggs are keeping their eaters full for more time in the morning.
- Ginger: Ginger is known for calming the stomach and improving digestion. The active compound in the fresh ginger root is gingerol which is a natural way to keep obesity at bay.
- Avocado: If consumed in moderation, avocados suppress appetite when in moderation and the fats in them tells your brain that your stomach is full.
- Dark Chocolate: Stick with dark chocolate that has at least 70 percent cocoa the next time you eat it to lower your cravings. It has something called stearic acid which helps slow your digestion and feel full.
- Cinnamon: By sprinkling it right on your favorite foods, cinnamon lowers your blood sugar which keeps your appetite at bay.
- Peppermint: In a study conducted by Wheeling Jesuit University, they found that sniffing peppermint every two hours for five days released calorie consumption by an average of 2,800 calories per week.
- Flax Seeds: These seeds come with a convenient nutritional mix of soluble fiber and fatty acids. Both of these keep you feeling full, even when just a tablespoon of seeds gets mixed in with your salad or smoothie.
- Apples: Even though there are all types of apples, they all help suppress your hunger. Apples are full of soluble fiber which keeps you feeling full and also slows down your body’s digestion.
Is Coffee an Appetite Stimulant?
Coffee decreases appetite in the majority of cases. A decrease in appetite is a much more common occurrence than an increase in appetite although some instances of a more significant hunger occur. Just like some people don’t get drowsy from Nyquil, some people report coffee makes them hungry.
Researchers have not studied these claims as much as those behind coffee decreasing the desire to eat. It is entirely possible you experience more hunger after consuming coffee than others. Some examples of naturally appetite-stimulating foods and activities include mild exercise, food seasoning to increase flavor, fruit juices, and even walnuts. (When appetite is small, a good tip is to drink your calories because they go down quickly.
Coffee and the Ketogenic Diet
When you are losing weight with the Ketogenic diet, one component of consumption is coffee. The ketogenic diet works to keep your body in ketosis, which is a metabolic state triggered that starts with lack of carbs and pulls fat from your body’s fat stores. This high fat, high protein, low carb diet relies on dieters keeping their carb intake small as well.
Dieters can consume coffee when on this diet just as long as you don’t add carbs and sugars. A popular option for keto eaters is bulletproof coffee. It is made up of butter, coconut oil/MCT oil, and coffee. The official Bulletproof coffee team sells MCT oil, but coconut oil also gets the job done. Stir it until it gets frothy, and you can try bulletproof coffee. Some users report it takes a bit of time to get used to the taste, especially if you are addicted to the more sugary coffee drinks out there.
The listed benefits of this coffee are, “weight loss by way of ketosis…, kills pesky cravings, and boosts cognitive function.” For people looking for how to suppress appetite in the long-term, the switch to a ketogenic diet could make all of the difference.
So, Is Coffee an Appetite Suppressant?
To answer the question in one way – yes, coffee is an appetite suppressant. It is not your magic solution to losing weight or decreasing your appetite for long periods of time. Immediately after drinking coffee, you may go through a short time where your appetite gets curbed. When added to a well-rounded diet and combined with other suppressing foods, lose weight with the right diet.
Other food items known to curb your cravings are almonds, oatmeal, eggs, ginger, avocado, dark chocolate, cinnamon, peppermint, flax seeds, and apples. If you are looking to change the way you eat, consider the incorporation of appetite-suppressing foods into your food routine!