In a meeting recently with experts in the vitamin and supplement business I learned that among the largest selling categories of supplements are weight loss and meal replacement supplements. I've always felt that there's only one true formula for weight loss -- eat less and exercise more. However, as readers frequently remind me, this is easier said than done.

For a fresh and healthful look at how to curb a Faustian appetite, I consulted Mark Stengler, ND, a licensed naturopathic medical doctor in La Jolla, California and author of Bottom Line Natural Healing newsletter. He warns that standard over-the-counter (OTC) and prescription remedies are often ineffective in achieving weight loss, and many may cause dangerous side effects such as overstimulation and heart palpitations. Fortunately, there's another way. Dr. Stengler outlined a number of safer natural strategies to suppress the appetite.

This is old news, but bears repeating. One of the easiest and most inexpensive ways to suppress the appetite is to include fiber in every meal. Fiber, which is abundant in veggies (especially leafy greens like spinach) and fruits, makes you feel full, explains Dr. Stengler. For the greatest impact, he recommends that you eat a salad or vegetables at the start of every meal. At breakfast, add one or two tablespoons of fiber-rich ground flaxseed, flaxmeal or oat bran to cereal, yogurt-and-fruit or a protein shake. Read labels to make sure your cereal is packed with fiber and not sugar, and drink eight to 10 ounces of water after consuming ground flaxseed.

If you don't take in enough fiber through diet alone, fiber supplements are another option. In particular, Dr. Stengler recommends psyllium seed husk, which is often used to relieve constipation. To curb the appetite, take three to four grams before breakfast and dinner, with eight to 10 ounces of water. Do not take psyllium seed husk if you have difficulty swallowing. Also, be sure to take all fiber supplements two hours before or after vitamin/mineral supplements or drugs, as they may interfere with their absorption.

A favorite strategy of Daily Health News consulting medical editor, Andrew L. Rubman, ND, is to add fiber with a natural fiber supplement called Glucomannan. Take one capsule with eight to 10 ounces of water a half to three quarters of an hour prior to meals. For more information on Glucomannan and what it can do for you, see Daily Health News article from December 2, 2004

For many people, especially those with a history of years of overeating, dietary fiber by itself may not be enough to turn the tide. For even greater appetite suppression, Dr. Stengler says you can try a nutritional supplement. Begin with the first one below, and if that doesn't do the trick, work your way down the list. Take only one at a time. Dr. Stengler finds that for the majority of his patients, at least one of these supplements works. Options include...

For centuries, people in India have eaten this common vegetable in curries or raw to control hunger and thirst. Scientists believe that chemical constituents called pregnane glycosides are partly responsible for caralluma's natural appetite-suppressing effect. In two double-blind, randomized, placebo-controlled studies, people who took Slimaluma -- a therapeutic extract of caralluma made by the Indian firm Gencor Pacific -- experienced benefits including weight loss and reduced waist circumference. In his practice, Dr. Stengler finds that eight out of 10 patients experience effective appetite suppression with caralluma.

Side effects are rare, although some people experience minor digestive upset. If this is a problem, take caralluma with food. A significant benefit is that there is no stimulant effect with this supplement. Caralluma should not be used by pregnant or nursing women, and children should take it only under a physician's supervision.

Another appetite tamer comes as an extract from the Korean pine nut (Pinus koraiensis). Pinolenic acid appears to work by modulating levels of hormones associated with hunger and satiety. In one trial, overweight women who took pinolenic acid reported a "desire to eat" that was 29% lower than their counterparts taking a placebo.

While the data shows that side effects are rare, pinolenic acid should not be used by pregnant or nursing women, and children should take it only under a physician's supervision. As with caralluma, there is no stimulant effect. Note: Those with nut allergies should avoid taking it.

A frequent component of Indian dishes, the Garcinia cambogia fruit may also play a role in appetite suppression. HCA, a compound extracted from the rind, has met with mixed results in clinical trials of appetite suppression and weight loss, yet many of Dr. Stengler's patients have benefited from this inexpensive supplement that has no known adverse reactions. HCA should not be taken by children or pregnant or nursing women.

Of course, even though natural appetite suppressants give you a leg up on weight loss, they are still only part of the larger weight loss equation. To successfully shed excess pounds, you need to watch not only how much you eat, but also what you eat, and make sure you fit in regular exercise, too.

From: Bottom Line's Daily Health News.

Source(s):
Mark Stengler, ND, author of Bottom Line Natural Healing newsletter and author of The Natural Physician's Healing Therapies (Bottom Line Books). Dr. Stengler practices naturopathic medicine at the La Jolla Whole Health Clinic in La Jolla, California. To learn more about his work, visit Dr. Stengler's Web site at [www.drstengler.com].